8x
6x
4x
2x
1x

5 rnds for time
12 burpee
9 ttb
6 goblet squat @20/12kg KB

T.C.: 12'

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

Partner WOD

AMRAP8
YGIG

9 airsquats
6 pushups
1 BMu (advancev athletes do 3 BMu)

Scale as needed

Otsikon mukaan

Pause Front squat 1x3, 2x2

REVERSE LUNGE + BENT OVER ROW
1-2× 3 reps/leg +3@heavy weight *RPE9-10, 0-1 reps left, rest btw sets 2-3min

*Reverse Lunge unbroken/side, barbell btn
*Bent Over Row barbell
*tee BOR heti Reverse Lunge perään

Jerk

A) E3MOM X4:

• 2 Split Jerk (1s pause in catch)

B) E2MOM Till Days Technical Max:

• 1 Split Jerk

Skill EMOM 16

1: 45s Erg (VK)
2: 15m HSW (ramppi toiseen suuntaan)
3: 1 Set of bMU
4: 15m HSW (ramppi toiseen suuntaan)

Strength

A) 4 Rounds Of:

• 4-6 Rope Pull Up (R hand above) *rest 30s
• 4-6 (L hand above) *rest 1min

B) EMOM 12:

1: 1 Set of kHspu
2: Max Reps Strict Press @15kg (cap 45s)
3: Rest

10 min AMRAP:
• 1 Push-up
• 1 Deadlift BW/70%BW
• 1 Box Jump 24/20”
• 2 Push-ups
• 2 Deadlifts BW/70%BW
• 2 Box Jumps 24/20”
• 3 Push-ups
• 3 Deadlifts BW/70%BW
• 3 Box Jumps 24/20”
Continue pattern until time is up. BW means bodyweight. Men load bodyweight onto the bar for deadlifts; women load 70% of their bodyweight onto the bar. Goal: round of 10.

Build to days 4RM Bench Press

Build to days 6RM Bench Press