A: Standing SL hamstring curls 3set
B: Leg press 3x5
C: Bench Press 1-1-1
D: Seated rows 3set
E: Dips 2set
F: z-bar Preacher curls 2set

4 Rounds:

4 minute on
1 minute off

• Score Lowest meters of the 4 rounds.

A) Turkish get up
Build up to a moderate-heavy weight, then perform 5x1 TGU on each side.

B) For time with a partner
30-20-10
kettlebell thrusters (2x24/16 kg)
10-20-30
burpee box jump (60/50 cm)

Time cap: 10 min.

C) 3 rounds of
30m crossbody carry/side (overhead + suitcase)
rest as needed between rounds

4 rounds for time:
• 5 Deadlifts 255/165#
• 10 GHD Sit-ups
• 20 cal row
Goal: 9 min.

-Gymnastics warm up

HOLDS and SKILLs 30s on 30s off x 5
1) L-sit (paralette/box)
2) DU/SU
3) TTB or single leg TTB
4) Wall facing shoulder taps/handstand walk
5) Chin up hold

Every 90 s x 27 sets (9 each)
A. bike for calories
B. one round of “Cindy”
C. 1-2 rope climbs + 20 sit ups

EMOM12 w/ single kb:
a) 6+8 + 6-8 staggered stance dl
b) 6-8 + 6-8 bent over row
c) 2-3 + 2-3 bottom up press
d) rest

-rest 2-

EMOM12 w/ single kb:
a) 6-8 + 6-8 s.a. russian kbs
b) 6-8 + 6-8 glute bridge chest press
c) 6-8 + 6-8 cross-body kbs
d) rest

20s on - 10s off x9
a) hollow hold
b) side plank, right
c) side plank, left

Rx´d & Scaled

For time:

3 rope climb
20m front rack walking lunge @24/16kg`s
2 rope climb wallball
20m front rack walking lunge
1 rope climb

Skaalauksena pienemmät murkulat lungeen

3rft, igyg split however:

• 50 cal echo bike
• 40 db hang c&j alt 25kg
• 30 ghd sit-up
• 20 burpee box over