Seated Box Jumps.
5 x 5
Rest 1 min between sets. Start with a low box and increase height each set.

Rest 5 min, then:

3 Rounds:
10 Jumping lunges with light DBs
10 Bodyweight jumping lunges
Rest 1 min between rounds. Drop the DBs immediately after finishing the first 10 reps and continue without for 10 more reps.

Gymnastics Skill Development: HSW

1. 5 x 20-30 HS Shrugs.
2. 3 x 10-20 Wall-facing hip taps
3. 3 x 20-30 sec Wall-facing HS Scissor kicks.
4. Accumulate 1-2 min freestanding HS Hold / HS Hold

5 rounds of:
90sec Row
90sec Ski
90sec Assault Bike
- 2min Rest

A: 8min emom 3x Banded squat jumps
B: Bench Press 4x5
C: Snatch pull 5x2
D: Strict pull ups 3set
E: Front squat 3x5

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

E4MOM x5: round of DT
12 Deadlift
9 hang power clean
6 shoulder to overhead

Target: Choose weight, that allows you to go for sub. 2min rounds. This should be ~80% effort at max.

Bench press
- 60 x 4, 5
- 52.5 x 9, 8

Deadlift 6x2 @RPE 4+
(1-2 reps in the tank)
Rest 2-3min between sets

Find heavy 3rep for 12min

30 - 40 min ( 6 - 8 rounds )

Minute 1 : Bike Erg Calories
Minute 2 : Strict Weighted Pull Ups
Minute 3 : Bike Erg Calories
Minute 4 : Strict Weighted Ring Dips
Minute 5 : Rest