3 rounds for time:

16 cal bike
16 kb swing
16 db snatch

Rx: kb 32/24 kg db 25/16 kg

Front squat 4 set:

1. 10 rep
2. 8 rep
3. 6 rep
4. 4 rep

For time

• 2,000-m row
• 60-m handstand walk
• 5 legless rope climbs, 15 ft.
• 1,000-m row
• 40-m handstand walk
• 4 legless rope climbs, 15 ft.
• 500-m row
• 20-m handstand walk
• 3 legless rope climbs, 15 ft.

Scaling

This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.

Intermediate Option

For time

• 2,000-m row
• 40-m handstand walk
• 3 legless rope climbs, 15 ft.
• 1,000-m row
• 25-m handstand walk
• 2 legless rope climbs, 15 ft.
• 500-m row
• 15-m handstand walk
• 1 legless rope climbs, 15 ft.

Beginner Option

For time

• 1,000-m row
• 40-m bear crawl
• 3 rope climbs, lying to standing
• 500-m row
• 25-m bear crawl
• 2 rope climbs, lying to standing
• 250-m row
• 15-m bear crawl
• 1 rope climb, lying to standing

10 thrusters 40kg
15 Burpees over the bar
20 push ups

Time cap 20m

EMOM20

1. 10-20 wallball
2. 10-20 cal Xebex
3. 6-12 DB snatch
4. 10-20 cal C2 bike

Make it spicy but sustainable! RPE 4+

5 Rounds BB complex
2 deadlifts, 3 power cleans, 3 squat cleans, 4 push press
-then-
4 Rounds
20 SA KB swings
12 slam balls

3 rounds for quality:

6 strict hspu
6 strict pull-up
12 hr push-up
12 toest to bar

Single Leg Banded Hamstring Curl: 4 x 25 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

4x4 hevi nelonen ja sit 80-90% 3 sarjaa

A: Hspu strict 4set
B1: Lat pull downs 3set
B2: Elevated KB push ups 3set