5 kierrosta aikaa vastaan:

• 10 burpee
• 10 boksihyppy (N 50cm / M 60cm)
• 10 wall-ball (N 6kg / M 9kg)

Work up to heavy 2 reps bench press
in 10min

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow and/or Glides (hip/ankle/lunge/thorax/thoracic glide, pick a different each round or stick with the same)
2) Crossloaded Box Step-Up, 2 sets of 5+5, switch overhead arm)
3) 10-20sec Flutter Kicks
4) 3-10 Rope Pull-Up
5) 10m Handstand Walk or Handstand 360
6) 5+5 Heavy KB Squat Clean (KB from the ground)

Optional Accessory:

WEIGHTLIFTING

Every 60-90sec x7

Hang Power Snatch + Hang Squat Snatch

RPE 3-4, go by feel, fast and furious

3-5 rounds. Go by feel.

Run 400m
15-25 Wallball
15-25 TTB

RPE 2-3

4-5 rounds for time
6 thruster 60/40kg
15/10 cal row
- rest 30sec between rounds

death by devils press or db hang clean 45/25lbs

4 rounds for quality
12-15 + 12-15 behind the neck walking lunge
- rest as needed

10 rft:
3 clean n' jerk @60/40
4 bar over burpees
5 pull ups

For time:
150 kbs 32/24