E1:30 x8 alt A/B
A)
2 push press
B)
4 back squat

2-3sets:

3+3 TGU
30+30 s side planks
30s GHD hip extension hold

Gymnastics

Warm up
20 rubber band passthrough
10 shoulder taps
10 scapula pull
20 rubberband pull apart
10 inchworm with push up

Gymnastics for quality
E3MOM for 30min

1. Butterfly baisics
2. Handstand & roll

Bonus
Bar & Ring muscle-up

WOD
Partner AMRAP 6
YGIG
9 air squats
6 T2B
3 m hsw or 3 wall walks

Back squat 4x8

E3MOM:

20 cal row
12 deadlifts
6 hang power cleans

X2GT

Shoulder Press
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM
• AMRAP at 80% NT1RM

4 settiä 1 pull + 2 hhs

20min emom
1. 10-20 cyclist squat
2. 20-40m single arm carry (oh, farmer, fr...)
3. 10-20 snow angels istuen
4. 20-40s lankkuvariaatio (sivu-, reverse tms)

Valakyykky, nousu raskas 2 toiston sarja
Pystypunnerrusta, selänojennua, ylätalja, ojentajat ja core.

AMRAP 18 Minutes

Row 200m
Box jumps 12
Pullups 8
Air Squats 12
Kettlebell Swings 12
Sit ups 12

Scaling

Row:
Bike 160m
Ski 200m

Box-jumps:
Reduce box height
Plate hops

Pullups:
Banded pull ups
Ring Rows
Hanging from Bar 20 seconds

Kettlebell Swings:
Reduce loading
Eye level Kettlebell Swings

Sit ups:
Reduce reps
Hollow Rocks