4 x 6

Team of 2:
EMOM 48: 30s on / 30s off
Min 1-4 assultbike
Min 5-8 hand release burpee
Min 9-12 shuttle run
Min 13-16 row
Min 17-20 du
Min 21-24 ski
Repeat

Ohs 7x3

Warm-up
10min

Single Kettlebell snatch technique
E2MOM 10min
Find heavy weight of
3rep KB Clean & Jerk, L & R arm.

Gymnastics
20min
- Kipping pull-up
- Butterfly pull-up
- Kipping C2B
- Butterfly C2B

WOD
5 rounds of:
8 alt. KB C&J 16/24kg
5 C2B / Pull-ups

Rest 30sec between rounds

3 x 2

Recovery circuit

4 rounds for quality
40/30 calorie Air bike
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

AMRAP25 with partner

10 sandbag over shoulder
20 burpees
25 cal row
40 sync wallball
20 pull-up
10 HSPU

Maastaveto 3x3x82,5%
-lämppäsarjat (viimeistä lukuun ottamatta) korokkeelta

Sjmv yhdellä jalalla 3x10 / jalka

Kohautukset tangolla 3x10

Pidot myötäotteella 50% x 3 x max.aika

Gymnastics

Warm up

2 rounds of

30 sec singles
10 active 2 passive
30 sec high singles
10 scapula pull
30 sec fast singles
20 rubberband pull apart
30 sec DU practice
10 kips

Gymnastics for quality
30min

Concentrate on bar approach and minimum amount of kipping swing before rep.

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly pullups/C2B

BEGINNER
Kipping, K3E, T2B

WOD
AMRAP 6min
YGIG

30 DUs
1 RMu/BMu

Scale as needed