Partner Workout

In 16 mins
5-10-15-20-25
Syncro Single Kb squat clean @24/16kg
Syncro T2b/leg raises
After each set
*40m Single arm Oh carry each person@24/16kg
Remaining time is rest!

In 16 mins
5-10-15-20-25
Syncro goblet reverse lunges @24/16kg
Syncro target burpee
After each set
*40m Single arm Front rack each person@24/16kg
Remaining time is rest!

3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5 Elbow Bridge-ups
50/35 cal Bike or Row @ 3-4 RPE

GYMNASTICS

A) E2MOM X8

• ''X'' rMU
• Amrap: Easy Bike *Koitetaan saada about sama määrä/kierros tai 1-2 enemmän ku viime vkolla. Pari kiekkaa tulee nyt lisää. Keskity siihen lantion räjähtävyyteen ja haet sitä ''silta-asentoa'' ku ojennat lantion, niin ne jalat ei jäis niin korkeelle.

B) Ring Strength:

EMOM X12:

1) 15-30s Ring Dip Hold
2) 15-30 Ring Support Hold
3) 15 -30 Chin Over Rings Hold

Bench press

E2:30 X6

Set 1-2: 5 Reps (Moderate)
3-4: 3 Reps (Heavyish)
5-6: 1 Rep (Heavy)

Gymnastic Metcon

For Time:

• 21 Thruster @30kg
• 6 Lengths HSW (1=7.5m)
• 15 Thruster
• 12 Wall Walk
• 9 Thruster
• 18 s.Hspu

ACCESSORIES

A) 3-4 Superset:

• 10 Feet Elevated Ring Row
• 20-30 Banded Tricep Ext.

B) 3-4 Superset:

• 10/10 KB Gorilla Row
• 10/10 DB Hammer Curl

4 Intervals

AMRAP 4
400m Run ( Row 500m )
+
AMRAP in the remaining time
12 Thrusters @ 43/30kg
6 Bar-facing burpees
3 Bar muscle-ups

AMRAP 4
1000m BikeErg
+
AMRAP in the remaining time
12 Toes-to-bars
6 Power snatches @ 43/30kg
3 Overhead squats

– Rest 3:00 between intervals –

Slow and Quality Workout:
-@green/ purple OR blue Banded

A, 3 sets:
-8/8 Banded Bulgarian Split Squat + 10 sec ISO Hold
-10-12 Banded Kneeling Hip Thrust

B, 3 sets:
-8/8 Banded Kickstand RDL + 10 sec ISO Hold
-10-12 Banded Leg Ext (standing)

C, 3 sets:
-8/8 Banded Box Step Up + 10 sec ISO Hold
-10-15 Banded Hamstring Curls

D, 3 sets:
-8/8 Copenhagen Plank with Leg Lift
-20-30 sec Copenhagen Plank Hold

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Row @ hard
+
Build up to working weight for D-Ball cleans and Devils presses
* Practise burpee box jump overs and double-unders between sets
+
Once through
3 D-Ball cleans @ workout weight
6 Burpee box jump overs
9 (cal) Air bike
12 (cal) Row
9 (cal) SkiErg
30-60 Double-unders
3 Devils presses @ workout weight

Snatch

A) WU 3-4 ROUNDS:

• 3 Position Squat Snatch (below + above knee + High hang) (tyhjä tanko)
• 3-5 DB Squat Jump (kevyet käsipainot)

B) E90SEC X5-7:

• 3 Position Squat Snatch (älä tiputa tankoa välissä) (build up weight)

C) Lifting Under Fatique
1:30 On/1:30 Off X6

• 12 Cal Ski (Lujaa)
• Amrap: Squat Snatch @55kg

D) Snatch Panda Pull 4x3 @100% from 1RM

SQUATS

Back Squats:

1x6 @70kg
1x6 @80kg
1x3 @90kg
1x2 @95kg

Front Squat:

1x5 @60kg
3x4 @70kg

ACCESSORIES

A) 3x10-15 Reiden ojennus (laitteessa)

B) 3x Superset:

• Romanian DL (2x DB)
• 15-20 GHD Hip Ext.

4min x 6:
- 12 cal airbike
- 12 c2b
- 12 alt db hang snatch 22.5kg

5:00 BikeErg + 3:00 Jog @ easy
+
2 Rounds
1:00 Run @ easy pace
0:30 Run @ moderate pace
0:20 Run @ harder pace
0:10 Run @ hardest pace
– Rest 0:30 before BikeErg –
2 Rounds
1:00 BikeErg @ easy pace
0:30 BikeErg @ moderate pace
0:20 BikeErg @ harder pace
0:10 BikeErg @ hardest pace