2-3 Rounds @ 3-4 RIR

8-10/side Powell raises
8-12 DB Pull overs
8-10 T-Y-I

Gymnastics

A) rMU Practice for 5-10min

B) 4 Rounds:

• 1 Set Of rMU
• 50 DU
• HSW Ramp (one way) +5-10m

+2min Easy Bike Between Rounds

T2B

EMOM 15:

1-10: ”X” T2B (Enemmän ku viime vkolla)
11-15: ”X” V-Up (Sama ku T2B)

Bodybuilding

A) 3-4x Superset

• 1 Set Banded Pull Up (pitkä)
• 15-20 Banded High Pull

*Rest 2-3min between rounds

B) 3-4x For Quality:

• 10-15 Feet Elevated Ring Row
• 15-20 Banded Face Pull

WARM UP 10min and OLY TEHNIQUE DRILL before snatch

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SNATCH PULL to HIP + SNATCH + OHS
2+2+2@barbell, 2+2+2@up to 81-84%, sn-%, rest btw sets 1,5-2min

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FRONT SQUAT
5@work up to 5RM, rest btw sets 2-3min *varmistajat sivuilla

BACK SQUAT
5@work up to 5RM, rest btw sets 2-3min *varmistajat sivuilla

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video: SNATCH PULL to HIP

Kehonpainoa ja laitetta

Trapbar deadlift

Front Squat

E3MOM X6:

1-2: 6 Reps @75%
3-4: 4 Reps @80%
5-6: 2 Reps @85+%

Gymnastics

EMOM 12:

1: 1 Set of rMU
2: 20m HSW
3: 45s Ski (PK-VK Kynnys)

*Kässärissä 5m edestakasin x4. Keskity nopeeseen kääntymiseen (sillain että jalat käy maassa ja käännyt)

3-4 Rounds:

• 5-10 Ring Pull Up + 20-30s Chin Over Rings Hold

rest 30s

• 10-15 Ring Push Up + 30-45s Ring Plank Hold

Rest 2min

Strength

3-4 Rounds For Quality:

• 10-15 DB Romanian Deadlift
• 10-15 Banded GHD Hip Ext. +20-30s Hold
• 45-60s SB Bearhug Hold

*Rest as needed

E4MOM40:

Plank hold 45s rest of time bike

** HSW Speed** – 2 x EMOM 4-6

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.

4 rounds, set every 1:30
6 Push Presses
8 Bent over Rows

3 Rounds YGIG/round
10 Landmine half kneeling press R+L
10 Landmine row R+L

Finisher
10-5 Bicep Curls
5-10 Tricep extensions

Barbell does not touch the ground

Freestanding handstand hold

1:30-2:30 on your hands*

• Give yourself no more than 10 attempts to accumulate the time