5 RNDS

600m run
8 OHS
10 Chest to Bar Pull up

OPTIONAL GYMNASTICS

4-5x 1-5 RMU
quality first

*
scaled
3-4rounds:
10-20s chin over rings hold
10-20s L-hang on rings
10-20s ring support

3x4 muscle snatch
5x3 snatch high pull pukeilta
4x3 snatch high pull lattialta
6x1 tempaus

20min emom
10+ x db squat
10+ x db swing
10+ x db alternate row
10+ x db overhead press
Rest

-HS/ HSPU/ kipping(pull-ups, t2b), rope climb, DU)

LÄMMITTELY
12 min
6-8 kcal laite
8+8 olkapää kosketukset lankussa
6 mittarimato
12 kehonpainokyykky

VOIMA
Maastaveto 3x15
Kulmasoutu 3x15

CIRCUIT
Kehonpainolla
3x35s./15s.
1. Toispolviseisonnassa ylävartalon kierto oik.
2. Toispolviseisonnassa ylävartalon kierto vas.
3. Etunojasta silmukka
4. Askelkyykky eteen-taakse
5. Burbee
6. Lantionnosto/pöytänosto/rapunosto

A: 2,5km run warmup
B: 2 rounds
3 min amrap
10 FC Lunge walk
10 Push ups
1min rest
3min amrap
10 alternating Kb Snatch
10 FLR Burpees
1min rest
3min amrap
10 alternating Kb Gorilla rows
10 Goblet squat
1min rest
3min amrap
5x/arm SA Kb press
10 Double Kb swing
1min rest

3 min bike
then
3 rnds 20s on 10s. off
calf raise, lacrosse ball b/w heels
hip bridge
scap pull up
scap push up

---

800m run
then

AMRAP 20

5 pull up
10 push ups
15 air squat

800m run

use a west

TGU + KETTLEBELL SWINGS
4kg + 10kg
265 swings

OTM30
1. Kipping pull-up
2. Box pistol squat
3. Handstand practice on wall
4. Scale on balance board
5. Headstand challenge
6. Rest