Gymnastics Skills Warm-Up
Spend three minutes working on proper hand and foot placement for a kick to handstand

Immediately followed by. . .

Every 30 seconds, for 3 minutes (6 sets), complete:
Three-Quarter Handstand on Wall x 15 seconds

Followed by. . .

Two minutes of:
Freestanding Head Stand, Tripod or Headstand with feet on wall

Immediately followed by. . .

Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Donkey Kicks x 20 reps
Interval 2 – Finger Presses x 20 reps
Interval 3 – Hand Plank Shoulder Taps x 30 reps

30 min amrap

• 40 Cals on bike/ERG
• 2/4/6/8.... (add 2 reps each round) Thrusters 2x17.5kg Dumbbell

CNJ MAX
Clean pull 5x2
Dumbell strict press 5x4

Ulkoilua.
Kävelyä mökisessä maastossa, tai pyöräilyä 1,5h. PK sykkeillä.

5 x 5

200m run

15-12-9 rotating reps
* Squats
* Push Up
* Ring Row

200m run

For time (85 % of max effort):

5 rounds

10 C2B
10 HSPU
200 m run

Kaksi maksimisarjaa punnerruksia oranssilla kuminauhalla kolmen minuutin palautuksella.

Shoulder press up to max set of 1-5 reps.

• “Murph” For Time of:
Run 1600 m
Pull Ups 100 reps
Standard Push Ups 200 reps
Air Squats 300 reps
Run 1600 m
No partition reps!
(Wear Vest 9/6Kg if you want) (Row o SkiErg 2000/1600 m in alternativa ai 1600 m Run)