For time

• 20 dumbbell box step-overs
• 40 GHD sit-ups
• 60-calorie Echo bike
• 40 GHD sit-ups
• 20 dumbbell box step-overs

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box

Deadlift – 4 x 3 @ 75-85%, go every 3:00

– Do your first set @ 75%1RM deadlift and then build up within the percentage range if you can

Gymnastics for quality
For 30min
Pistols & butterflys

ADVANCE
C2B & weighted pistol squats

INTERMEDIATE
Pullups & pistol squats (assisted if needed)

BEGINNER
T2B & high box step-ups

WOD
AMRAP 8min
YGIG

6 alt pistol squats
3 C2B

Scale as needed

2-3sets:

10 GHD hip extension
40-60s D-ball hold

2x2x51
2x2x58
2x2x62
1x65
1x70
1x75
1x78
1x80

6 rnds for time
1 rnd Cindy
20m shuttle run
30 DU

T.C.: 12'

7min AMRAP
OHS 30kg
EMOM: 2 Rope Climbs

20min emom
1. 10-20 cyclist squat
2. 20-40m single arm carry (oh, farmer, fr...)
3. 10-20 snow angels istuen
4. 20-40s lankkuvariaatio (sivu-, reverse tms)

5 kierrosta

Supersetit
Lonkan ojennus taljassa 10 x jalka-> nouseva paino
8 pistoolikyykkyä lisäpainolla
2 min lepo

Bear complex 5 x 3 nuoseva paino
Power clean/front squat/push press/ back squat/push press
2 min lepo

5 x
Hang power clean x 4 + push press x 5 nouseva paino
2 min lepo

Loppuun 20 min venyttely

Voit myös tehä eka voimat ja sit metconin

Conditioning

EMOM 40:

Min 1-2: 24 Cal Row
Min 3: 25 WB / 20 DB Snatch @35lbs (alternating each round)
Min 4: AMRAP: Burpee Box Jump Overs
Min 5: Rest

Gymnastic Strength

EMOM 10:

1: 8-10 Strict Pull Up
2: 10 Bench press (1-2 RIR)

-rest 5min-

EMOM 10:

1: 15 Legs Elevated Ring Row
2: 15-20 Ring Push Up

Optional Accessories

A) 4 Rounds For Quality:

• 15 Banded GHD Hip Ext.
• 10/10 KB Side Bend
• 30/30s Weighted Side Plank

B) 3-4 Rounds For Quality:

• 10-15 Bent Over Plate Reverse Fly
• 10-15 Banded Face Pull