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

3 Rounds (can do this AFTER the competition workout)

0:30-0:40/side Copenhagen plank*
8-12 Seated good mornings
8-12/side KB Side leans

3-4 sets:
:30 Sorenson Hold
:30 Sandbag Bearhug Hold 60/40kg
- Rest 1min btw sets

Max calories in 5min

5 sets of 12, 10, 8, 8, 6 reps:
• Bench Press
Weight: 55%, 60%, 65%, 70%, 75% of 1RMs. Rest 2 min between sets.

VO2 Max Intervals

EMOM 30:

1) 40s Row (Moderate)
2) 40s Row (Mod-Hard)
3) 40s Echo (Mod)
4) 40s Echo (Mod-Hard)

Front squat 10-8-6-8-10 reps

Alternate A1/A2

A1. Strict dip – 3 x 8-12 @ 2 RIR, rest 1:00 before A2
A2. Barbell bent over row – 3 x 8-12 @ 2 RIR, rest 2:00 before A1

Ring MU drills – 2 Rounds of:

1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
3 Back support slide throughs
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)
+
HSW prep – 1-2 Rounds of
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

9' AMRAP
10 alt V-up
10 KB sumo DL high pull
10 steps KB OH walking lunges (1KB two hands)