Gymnastics

A) EMOM 9:
As Warm Up

1: 5-10 Kip Swing
2: 10 Ring Row
3: 1 Wall Walk + 20s HS Hold

B) EMOM 9:

1: ''x'' Kipping Pull Up
2: 3-5 Wall Walk
3: 10-15 T2B

Push And Pull Waves

Wave #1:

Strict Press: 8-6-4

Legs Elevated Ring Row: 14-12-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Wave #2:

Strict Press: 6-4-2

Legs Elevated Ring Row: 12-10-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Metcon

12min AMRAP:

• 6 Burpee Pull Up
• 8 DB Thruster 2x45lbs
• 12 Cal Row

Accessories

4 Rounds For Quality:

• 10/10 1-arm Band Pull Apart
• 10-15 DB lat pull over
• 10-15 Seated Dual DB Lateral Raise

EMOM 16

1 minute : 6 Incline Bench Press, AHAP
2 minute : 12/9 Calories Bike
3 minute : 8 - 12 Pull-Ups
4 minute : 30 Double Unders / Practice 30 sec.

Squat snatch 1 RM

Deadlift
10-8-6-4-2
Gorilla Row
12-12-12-12-12

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

For time
200 push-ups

Every break, preform 3 Deadlifts.

BB @ 100% of your body weight

3sets:

3min ON / 1min Off
1) 10-20 banded pull apart + bike
2) 10-20 + row
3) 10-20 V up + ski
4) 20-60s plank hold + echo

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed + CLEAN HIGH PULL *flat footed
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN *tc 20min
3@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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SPLIT JERK *rack, *tc 20min
2@barbell, 1@up to the maximum of the day, jerk-%, rest btw sets 2min

2 rounds, 40min running clock:
EMOM10
1. 8-15cal row/ski
2. 12 x box step over
3. 6-8 x burpee pull ups/burpee to target
4. 60m shuttle run
5. 8-12 x pike push up

AMRAP10
60m kb front rack carry
20 x wallball
60m farmers carry
20 x t2b/v-ups

DB Clean and jerk

Single-arm DB prep – 2 Rounds @ increasing load
5 DB Muscle clean
5 DB Push press
5 DB Power clean
5 DB Push jerk

– Rest as needed between movements and rounds –