Gymnastics for quality
For 30min
Butterflies & muscle ups

ADVANCE
Bar & Ring muscle up

INTERMEDIATE
Butterfly pullups & C2B

BEGINNER
T2B & kipping pull-up

WOD
EMOM 8
YGIG

Preform each minute one max reps set of:

Odd: T2B
Even: pull-up, C2B or muscle ups

1 Ring MU = 4 reps
1 BMU = 3 reps
1 C2B = 2 reps
1 pull-up = 1 rep

EMOM until 100 Push-ups:
• 10/8-calorie Row
• Max Push-ups
Every minute, complete 10 calories for men / 8 calories for women on the concept2 rower (rollover calories from previous round count) then as many push-ups as possible in the remaining time. Continue this until 100 push-ups have been completed. Score is time. Time cap: 12 min Goal: 6 min.

Db press
10-9-8-7-6-5-4-3-2-1

in between sets 3 banded pull-ups

4 rounds (40 sec work 20 sec rest)
Row
Wall ball
Echo bike
Kb swing

First find heavy 5RM overhead squat

Then 3x5 e2mom, 80-90% of todays 5rm

Partner workout (You go, I go - except for running)

400m partner run
5 minutes for max distance: sled push@40/30 kg
400m partner run
5 minutes for max calories: row/ski
400m partner run
5 minutes for max distance: farmer carry@2x24/16 kg
400m partner run
5 minutes for max reps: burpee box jump (60/50 cm)
400m partner run

Time cap: 32 minutes

Snatch

A) 3 Position Snatch
Find days technical heavy

• 1 Snatch (floor) + low hang + high hang

*kyykkyyn
*rest 2-3min between sets

B) For Time:

• 30 Snatch @42.5kg

*Drop and go

C) Snatch Pull

• 4x1 @110-120%

Back Squat

• 4x8

*1s pause pohjalla
*rest 3min between

Strength

3-4 Rounds

• 30m SB Bearhug Carry (Heavy)

rest 30s

• 10 Heavy KB Swing

rest 30s

• 40m Heavy KB Farmers Walk

rest 2min

Pikkusen tempausta ja pikkusen työntöä Albaniassa mastersien em-kisojen reenitilassa.

2 rounds of:

400m run
10 power clean @45 kg
20 pull-up

TC: 12 min