Gymnastics

A) Practice HSW Ramp // Obstacle Course For 10-15min.

B) EMOM 12:

1) 45s Ski (@80% Effort)
2) HSW Ramp Both Ways or 15m HSW With 2x Pirouettes (7.5+7.5m)
3) Rest

C) EMOM 12

1) 45s Row (@80% Effort)
2) 5-10 bMU
3) Rest

Front Squat

• 5 Reps @60%

• 5 Reps @70%

• Max Reps @80% (1 RIR)

Accessories

A) 3x Superset:

• 10 Romanian DL (DB Or BB)
• 10/10 DB Bent Over Row *Rest 3min between rounds

B) 3x Superset:

• 15-20 Banded GHD Hip ext.
• 15-20 Banded Hamstring Curls *Rest 3min between rounds

1. WB
2. T2B

Progressio 5/13

Shoulder press 3x3, 1x7

Complete as many rounds and reps as possible in 12 minutes of

• 5 pull-ups
• 10 knees-to-elbows
• 15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

A)
Single arm press
3x 8/8 @heavy
+ 1x max rep @80%

12 double KB Romanian deadlift after each set

B)
In every 3’ x 4 rounds
10 double KB thruster
8 double KB push press
max rep American swing

C)
2 rounds
30” weighted hollow hold
10/10 single arm front rack march

”Helen”

3 rounds for time:
400m run
21 kb swing @24/16kg
12 pull ups

Tc: 20min

3 sets:

8 dbl db lunges
8 dbl db romanian deadlift
8 single db goblet squat

Rest as needed btw sets.

SKILL

10-20min skillitreeniä

5x4 Power clean

Deadlift 4 x 3