For time:
• 500 m Row
• 20 Power Cleans 135/95#
• 500 m Row
• 15 Power Cleans 155/105#
• 500 m Row
• 10 Power Cleans 175/115#
• 500 m Row
• 5 Power Cleans 195/125#
Goal: 16 min.

10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats
Complete the 3-position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Recommended percentages: 45%, 55%, 65%, 75%, 85% of 1RM Snatch.

EMOM x30

1) C2bike
2) Sit-Up
3) Handstand Push-Up

LÄMMITTELY
Nilkan seutu
- Kantapää- ja varvasnousu
- Säären etuosan venytys
- Pyöritykset nilkalle vk
- Nilkan ulkosivu vk
- Polvennosto (+vaaka) blokkien päällä

2 x 50s./20s.
1. Jefferson curl
2. Boksilla kyykky + lantion nosto kk
3. Hyvää huomenta istuen
4. AKK - lankku + jarruttava punnerrus
5. Uimari päinmakuulla

AMRAP 10min
6 x punnerrus
6 + 6 askelkyykky vuorojaloin
6 + 6 x gorillasoutu
6 x wall ball

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) BikeErg
2) Row
+
Build to workout weight for KB CnJ and off-set walking lunge
+
@ workout weight
10/7 (cal) BikeErg
5 KB clean and jerks
10 TTB
10/7 (cal) Row
8m + 8m KB off-set walking lunges
5 Burpee box jump overs, 30/24”

Gymnastics

A) EMOM 10:

1) 1 Legless RC
2) 45s Easy Row

B) EMOM 10:

1) 5-10 bMU
2) 45s Easy Ski

Gymnastic Metcon

AMRAP 20:

• 10 Cal Row
• 10 T2B
• 10 WB

*Add 10 reps to each movement every round. For example 2nd round is 20,20,20.

Gymnastic Strength

A) 3 Supersets:

• 10-15 Inverted Ring Row (1s pause on top)
• 15-20 Ring Push Up *Rest 2min between rounds

B) 3 Supersets:

• 1 Set of banded Pull Up
• 10 Bar Dips *Rest 2 min between rounds

Building

4 Rounds For Quality:

• 10-15 DB Tricep roll backs
• 10/10 Standing DB Bicep Curl

For time

• 30 burpees
• 20 kettlebell swings
• 10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 35-lb kettlebell
♂ 53-lb kettlebell

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

HSW Practice

A) 15-20min HSW Skill Practice
*esim. piruetti, ramppi, hsw hold, free hspu...

B) EMOM 12:

1) 45s Ski (easyish)
2) HSW Ramp or HSW Walk With obstacle and/or Pirouette
3) 20-30 Crossover DU
4) Rest

EMOM 40:

1) 12 Cal Echo
2) 5 SB Clean (Heavyish)
3) 15 Cal Row
4) 20 GHD
5) Rest

Accessories

A) Grip Strength
3-4 Rounds For Quality:

• 45-60s Barbell Wrist Roller with Hanging Kettlebell
• 10 DB Forearm Curls
• 30s/30s KB Suitcase Hold (Raskas kuula) *rest as needed

B) Upper Body
3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 1 Set of Banded Pull Up

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