EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

AMRAP 12

20+20 DB thruster 35/25p
10+10 DB snatch 35/25p
20 db over burpees

Strengt FS
Wod 20’
20 thruster
20 burpee over dumbbell
20 push ups on dumbbell
60 du

• 75 Kcal of:
Row @ max effort

Total workouts of the week 7 hours, x 4

Metcon: ti
Aer: ti 20 min
Squat: 2295 kg

Gymnastics:
C2B -
Pull up -
T2B -
HSPU -

MU ma 4
BMU ke 17
Bfly ma, ti
HSW ti, ke

Sleep: 0/7
Avg. 23:10

rive + työntö, 1RM

8+2+8+2+8+2
(70-72% / 85-87%)

10 T2B

10 Bar Facing Burpees

10 Thruster 40/30kg

TC: 13min

Overhead Presses

• shoulder press
• push press
• push jerk
• split jerk

We will go over the technique for all three movements, focusing more on the shoulder and push press, with the jerks added if there is time.

Remember the bracing sequence and lifting stance, first and foremost, then work on the overhead mobility and finding the correct position of the arms, as well as tracking the elbows forward. From there, check the deep core muscles and see if they are activated. Lastly, work on the speed of the hips for the push press/jerk.

120 min
Warm up for 15 min
1.GS
A. HSW for 15 min
- 15 m.
B. Bfly for 15 min
- 6 6 8 7 7 7 7 = 50 reps

2.WL
A. Power clean
- Build triples up to 75% effort

3.Gymnastics priming
Every minute on the minute for 24 minutes:
1) Chest to bar pull ups (rpe 8) - 10 10 9 10
2) Row - 10 cal
3) Strict HSPU open standard (Rpe 8) - 6 6 6 6
4) Row - 10 cal
5) Toes to bar (Rpe 8) - 10 10 10 10
6) Row

4.Accessory
3 rounds:
10+10 Lateral box step ups
10 Jefferson curls
- Rest 90s between rounds-