1. Tabata 1arm Front rack hold
2. 5*5 Double KB Front Rack Squat, 5*10/10 KB gorilla row
3. For time: 10rds of 20 russian swing, 10-9-8-7…1 push up.
4. After party: 3*50m KB suitcase carry

Every 2 Minutes Until 150 Reps

18/14 Cal Ski
Max GHDSU

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B: Kb Snatch 8x1(L+R=1 rep)
C: SA ”poor mans” SA Push ups 3x3/arm
D: DB Bulgarian split squat 2x8
E: SA KB rows 2x15/arm
F: Push ups 2xMax

3 rfq
10 tricep pushdown
10 hammer curl
-no rests-

30s on - 30s off for 5 rounds:
a) burpee over db
b) burpee + db s.a. clean & jerk
c) box get over
d) s.a. db snatch
e) rest

5 valitsemaasi kyykkyä
15 abmat sit up
6 burbee
5 push press

-2s pause at the bottom of the dip
-2min rest
-athletes choice on load

A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3x8
C: Incline Db Bench Press 3set
D: Seated SA rows 3set/arm
E: SA Triceps push downs 2set
F: Shoulder flys dropset

-5 t2b/ 10 leg raise
-10 GTOH 20/15kg plate
-15 burpees

Gymnastics skill

Bar muscle-up prep – 2 rounds

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops