15 min
45sec easy pace/ 15 sec all out

8min Row
7min Ski

Target: 225cal

Gymnastics

A) 10-15min HSW Piruette/Ramp Practice

B) EMOM 10:

• ''X'' Strict Hspu

*Vaihda kippiin jos kuolee iha täysin
*jätä 30s ainaki lepoaikaa

Metcon

1 Round For Time:

• 20 SB Clean @50kg
• 40 Burpee Over Rower
• 50 Cal Row

-10min Easy Z2 Bike-
Into,

2 Rounds For Time:

• 10 SB Clean
• 20 Burpee Over Rower

• 25 Cal Row

• 5-10 Easy Recovery Bike-

Bodybuilding

A) 3-4x For Quality:

• 10-15/arm DB Hammer Curl
• 10-15 DB Skull Crusher

B) 3-4x For Quality:

• 15-20 Sumo DL Banded High Pull
• 15-20 Banded Pull Apart

Alternate A1 / A2

A1. Bench press, rest 1:30 before A2
Build to a heavy set of 5 (H5) @ RPE 8/2 RIR (80-84%)
+
2 x 10 @ 80-85%H5

A2. Strict ring pull-up – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1

Snatch balance

Snatch pressing

Gymnastic skill development

For quality :
1. 10 Jump into hollow pos.
2. 3 x 10 Kip swing
3. 5 x 5 Kipping rhythm
4. 5 x 1 Kipping pull-up starting from the top pos.
5. 5 x 3-5 Kipping pull-up with 1" pause on top
6. 3 x 3-5 Kipping pull-up

Optional:
Tempo (5-7" lowering) negative chin-up
4 x 4-6 reps, 90" rest btw sets
then :
3 rounds for quality
12-15 DB Bicep curl
20-30" Dead hang

Kapee pena

"piiitkä metcon" ELI pk. Ergo tai ulkoilu
60min + ulkoilu/lenkkeily
Kävely alkuun, sitten esim 20 min kohdalla 20 min kevyttä juoksua.

Block snatch (above the knee), Go every 2:00

2 x 3 @ 65+%
3 x 2@ 70+%
3 x 2 @ 75+%

– Drop the bar between each rep, reset and go.
– If you don’t have blocks you can stack plates for blocks OR go from hang instead (you might need to keep the weights a bit lighter).

c2b strenght 3/3

3x
3-5 ring pull ups
10 seal row
20 banded lat pull down
-rest as needed