Gymnastics

1) Choose one movement: T2B, Kipping Pull Up/C2B, Rope Climb

A) Every ''X'' Until
50 T2B/Pull Up Completed
or 15 Rope Climb

*Eli valitset yhen liikkeen mitä teet oman maun mukaan vaikka joka 2 tai 3min välein, aina saman määrän. Kunnes oot tehny yhteensä 50 toistoo yllämainittuja, tai 15 ropea. Vaan yks liike

B) Ring Strength
4 Rounds For Quality:

1) 10 Kipping Ring Dip + 10-20s Ring Support Hold
-r.30s-
2) 20-30s Ring Dip Hold
*Rest as needed between rounds

Gymnastic Engine
(@70% Effort)

Every 2.5 min x 9 sets alt. between 1, 2 and 3:
1: 12 Cal Row + 5-10 Strict Chin Up
2: 12 Cal Row + 3-5 Wall Walk
3: 12 Cal Row + 1 Set Of T2B

*Keskittyminen liikkeen taloudellisuuteen ja tekniikkaan.

Accessories

A) 3x Superset:

• 10/10 DB 1-Arm Bench Press
• 5-6 Strict Chin Up + 15-20s Chin Over Bar Hold

B) 3x Superset:

• 10-15 Lu Raise
• 10-15 Muscle Snatch (High Hang)

*Muscle Snatchissa älä hae jaloista yhtään voimaa. Ihan suoralta kropalta pelkällä yläkropan voimalla taitto. Ota tarvittaes vaikka 10kg tanko

Deadlift

20-10-10-10

*Rest 3min between sets

Engine

10min Z2 Erg (päätä laite)
Into,

5 sets of:
- 350m Row
- 30 Wall balls // Alternative: 30 DB Snatch @45lbs
- 20 Burpees lateral over the rower
- 10 Double DB Box step overs 2x45lbs // Alternative: 20 GHD
-Rest 3 min between sets-
*jos jalat väsyneet nii tee alternative liikkeet. Saat kyl muutenki tehä

Accessories
(optional)

A) 4x For Quality:

• 30m Backward Sled Pull
• 30/30s Copenhagen Plank

B) 2-3x For Quality:

• 20 Banded Hip Ext.
• 15/15 Calf Raise

Snatch

A) Build to a max in Power Snatch

B) Every 90 sec x 3 sets 1 Power Snatch @90% of the weight that you hit for the single.

C) Every 90 sec x 3 sets 2 (1.1) Power Snatch @80% of the weight that you hit for the single.

D) Every 90 sec x 3 sets 3 (1.1.1) Power Snatch @70% of the weight that you hit for the single

Snatch Panda Pull
(Optional)

• 3x3 @100-110%

Metcon

4 sets of: 2 min On / 1:00 min Off

• 3 Wall walks*
  
• 6 High box jumps
• Max Rope-climbs in remaining time

*Add 1 wall walk each round

Accessories

A) Core 4x For Quality:

• 30-45s GHD Oblique Twist W/plate
• 20-30 V-Up
• 30/30s Side Plank *Rest as needed

B) Optional
3-4x For Quality:

• 10/10 DB Hammer Curl
• 15-20 DB Skull Crusher

2.1
3 RM FRONT SQUAT

TIME CAP 5 min

2 min REST

Weighted chin up 3x3, 1x6

Bench press 3x3, 1x9

Edellä mainittu

squat clean + push jerk + split jerk up to heavy

6 sets of:
5/5 diagonal ttb
1 clean pull + 3 power clean + 3 STOH
1' rest

EMOM x 8

1) 8+8 reverse lunge
2) 20-50 DU

Complete 100 pull ups, 200 push ups & 300 squats, either in chipper style or in X rounds.