45-30-15 reps (or seconds) for time of:

• GHD sit-ups
• Hip extensions
• L-sit hold (seconds)
• Plank hold (seconds)

Post time to comments.

3-5 rounds of:
10 steps (with Rt. Arm up, then switch and return with left arm up) holding 1 KB in each arm and 1 arm OHD and 1 arm by side. switch arm positions after 10 steps and reverse.
10 KB rows, from pushup position, with same KBs
10 Incline DB Bench Press (BIG ROM-slow and steady)

This is NOT for time, but push the pace. Use medium to heavy weight for DB Bench.

9 min EMOM:
• 1 Front Squat
Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.

GYMNASTIC SKILLS:
TOES TO BAR , KTE KTC

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

0-10 mins build upto a 5rm back squat
14-24 mins 10 min amrap
8 FRL@40-50% of above
200m run
28-33 mins 6 min Emom
T2B
35-39 mins tabata core or mobility

Eilinen/

Tempaus

1x2@60&, 1x2@70%, 1@80%, 1@85%, 1@90%, 1@92-95%

Rive + työntö

2x(1+1)@70%, 1+1@75%, 1+1@80%, 1+1@85%

Etukyykky 3x3@80%

Lisäpainolankku 3x40sek.

Takakyykky (tempo)

6 x 3

5 sek alas, 2 sek ylös

3RFT

750m Row
500m Ski
400m Run

5 rounds of the following Triplet:
10-12 Ring Pushups using a variety of styles (regular deep full ROM, one arm lateral alternating, one arm in front alternating)
10 L sit pullups (strict)
50 step ups to a bench quickly