Gymnastics

Handstand skills

Basics
- bear walk & roll
- wheel barrel
- cartwheel
- head stand
- wall walk
- kick ups
- handstand (back to wall)

Advanced
- kick ups (wall/bar/rubber band)
- handstand push-ups
- free handstand (and roll)
- handstand walk (add obstacles)
- free handstand push-ups
- handstand walk with wallball

WOD
AMRAP 6
YGIG

6 T2B
3 C2B (pull-ups)
3m HSW (8 shoulder taps)

150 min
Warm up for 20 min

1.MU
- Drills
- MU 8x1
- MU 12x2
- MU x 32

2.WL
A.Lifting warm up: Jerk balance
3x5 @ 25 kg

B. Clean + Split jerk > power clean
5x1+2 @ 55-57.5 kg

3.Conditioning
Every 4 minutes for 5 rounds:
30 Double unders
400 m Row
30 Double unders
Times: 2.36, 2.33, 2.34, 2.32, 2.32

8 sets of:
1 Strict press + 3 push presses + 1 jerk (5sec pause on catch)
@ 70-80% of strict press 1RM

For Time
1 mile Run
100 Body Blasters*
1 mile Run
*One Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows.

20 min AMRAP

400m juoksu
30 ilmakyykky
20 vuorikiipeilijä
10 punnerrus
10 kierto lankussa

140 min
Warm up for 20 min

1.HSW
- 10 m

2.BCTB
- Bfly x 10
- BCTB x 25 (singles)

3.Front squat
5x4 @ RPE 8 / RiR 2

4.Back rack box step up
4x5+5 @ 35 kg

5.Aerobic work/gymnastics conditioning
Easy bike for 30 min, E5MOM:
8 bfly pull up
6 HSPU

6.Accessory
Accumulate 50+50 Banded hip abductions

60 min walking
6 km
Avg. HR 115

3:00 easy pace bike or row

Then if doing bench press do:
2 rounds
10 seated DB press
10 passthroughs

If doing backsquats do:
2 rounds
8 air squats with 3 second pause in bottom
10 passthroughs

Then warm up movement (bench press or backsquat until you reach your workout weight)

Pukeilta tempauskakkosia

20 Rounds for time

• 24 Double unders
• 8 KB Swings 24/20
• 4 HSPU

TIMES TO BEAT
Beginner athlete: 33min 20sec
Average athlete: 27min 47sec
Advanced athlete: 22min 13sec
Elite athlete: 16min 40sec
Regional athlete: 14min 27sec