Gymnastics

A) For 15 Practice HSW
example: HSW Ramp, Piruette, Free stand, obstacle course etc.

B) 5-7 Sets For Quality:

-''X'' rMU
*Rest as needed
*Keskity laatuun

C) EMOM 12:

• 45s Ski (@75%)
• 6-10 bMU
• 60 DU

Push & Pull

A) 3x Superset:

• 10 DB Bench Press
• Max Reps Wide Grip Pull Up

*Rest 3min between rounds

B) 3x Superset

• 10 Legs Elevated Ring Row
• Max Reps Push Up (1 Set)

*Rest 3min Between

Accessories

Core 4 Rounds:

• 15 Toes To Rig
• 30 Russian Twist w/Plate
• 20-30s L-Sit Hold *Rest as needed

:30/1:00/0:30 of each @ increasing pace

1) Bike
2) Row
+
2 rounds
0:30 Hang from bar
8 Scapula push-ups
4-6 Jefferson curls
8 Tension swings
+
2 rounds
5/way Scapular rolls
5 Inchworms
5 Kneeling jumps
+
Power snatch – 2-3 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
+
Build to workout weight for power snatches
* Practice few short sets of gymnastics between power snatch sets
+
@ workout weight
2 Power snatches
4 Bar-facing burpees
6 Toes-to-bars
250m Row
5 Burpees over the rower
5 Shuttle runs 7,62m + 7,62m
6 Chest-to-bar pull-ups

8 sets of:

• 500m Row
  *Increase pace every 100m

1st 100m @2k pace +10sec
2nd 100m @2k pace +5sec
3rd 100m @2k pace +0sec
4th 100m @2k pace -5sec
5th 100m @2k pace -10sec

-Rest 2min between sets-

Clean & Jerk

A) 2024 Semifinals Complex:
In 15min Find Days Heavy:

• 3 cleans
• 2 front squats
• 1 jerk

*ei saa tiputtaa tankoa välissä

B) Back Off Sets:

E2MOM X6-8:

• 2 Squat Clean + 1 Split Jerk *DnG *2RIR. Tekniikka edellä

Front Squat

2 Waves Of 3-2-1:

1st Wave:

• 3 Reps @75%
• 2 Reps @80%
• 1 Rep @85%

2nd Wave:

• 3 @80%
• 2 @85% -1 @90%

*rest 2-3min between sets

Engine

32min On Echo Bike (PK+)

On 4, 8, 12 and 16 complete:
- 3 Wall Walk + 10 T2B + 1 Legless Rope Climb

On min 20, 24, 28 and 32 complete:

- 10 Pull Up + 15 V-ups + 2 Rope Climb

1x6
2x5
Maksimitoistot 75kg

Back: EMOM for 4 rounds
1) 15 SDLHP
2) 12 Reverse hypers on box
3) 9 Ring rows with pause at top
4) Rest

Every 3 minutes, for 36 minutes (3 rounds of each):
Station 1 – 30/25 cal bike
Station 2 – 50 double unders + 15 push ups
Station 3 – Ski 500/400 m
Station 4 – 25 sit ups + 15 DB push presses

3 RFT
7 Cal Ski
15 DL 50kg
30 Push-ups
15 DL
7 Cal Ski

Rest 2min between rounds

1/4 + 1 Deadlift
A. Find today's heavy 5
B. 4x3 @90-100% of A. Go every 3min

One rep is lifting the barbell to right below the knee, returning it to the floor, followed by a regular deadlift. No touch and go.

DL 5x5