Gymnastics for quality
For 30min
Butterflies & muscle ups

ADVANCE
Bar & Ring muscle up

INTERMEDIATE
Butterfly pullups & C2B

BEGINNER
T2B & kipping pull-up

WOD
EMOM 8
YGIG

Preform each minute one max reps set of:

Odd: T2B
Even: pull-up, C2B or muscle ups

1 Ring MU = 4 reps
1 BMU = 3 reps
1 C2B = 2 reps
1 pull-up = 1 rep

every 90 sec x 10

Power snatch into OHS + squat snatch

Catch high and ride it down. Pause 1 sec before going down. BB @~70%

5 min on, 1 min off for 6 sets (2 each)
A. Ski, row or bike for meters
B. 8 dual DB push presses + 12 burpee box step ups
C. 8 ring rows + 10 shuttle runs (7,5 m + 7,5 m)

Lifting

1) E2MOM X9:

Set 1-3: 3 Power Clean + 1 Hang Power Clean @70-75%
4-6: 2 PC + 1 Hang PC @75-80%
7-9: 1+1 @80-85%

*Jos tuntuu hyvältä niin ota päälle parit ykköset.

2) Clean Pull 4x2 (E3MOM) @110-120%
*1s Pause Polven Alapuolella

Squats

Pause Back Squat (1s pause in bottom)

-4x4 @80%
*Rest 3min between

Into,

2x8 @65-70% (no pause)

METCON

4 SETS:

• 500m Ski
• 10 Squat Clean @45kg
• 3 Rope Climb
• 10 Shoulder To Overhead @45kg
• 3 Wall Walk

-Rest 3min between-

ACCESSORY

Pulling:
A) 3-4 Rounds For Quality:

• 1 Set of Banded Pull Up (Vireo Kumppari. Pitää olla alkuun helpohko. Pitkä sarja)
• 15/15 DB Hammer Curl

B) 3-4 Rounds For Quality:

• 20-30 Banded Tricep Ext.
• 10-15 Inverted Ring Row

4 intervals, alternate A1/A2

A1. AMRAP 6

8 Deadlifts @ 102.5/70kg (225/155lbs)
8 Handstand push-ups
8 Box jump overs, 24/20″
8 Toes-to-bars

A2. AMRAP 6

BikeErg @ 105-110%FTP20

– Rest 3:00 between intervals –
Note (bike pace). % are based on average watts from the Bike power profile (see session notes for options if not done this). The % won’t work for pace/1000m or calories/hr (so make sure to use watts)

DB seated box jump

3 x 3, go every 1:30-2:00

You don’t need a high box to jump on here, just land taller (with less knee bend) to increase the height)
– Use DBs no heavier than 5-10% BW in each hand
– IF you’re nervous that you might miss the jump, you can do these as DB squat jumps

8x 2 muscle snatch

5 rounds for time
400m run
15 burpees over bar (lateral)
10 clean & jerks 50/35kg

10 rounds for time:
• 3 Strict Pull-ups
• 3 Hand-release Push-ups
• 3 Clean & Jerks 135/95#
Goal: 6-8 min.

20min AMRAP
1 rope climb
20 burpee box jump
10 push-up

2min REST

20min AMRAP
20 DB thruster @2×15/10kg
20 Devil press @2×15/10kg
20 Toes-to-bar