1. Assault bike 5cal
2. HSPU 5-7reps
3. Tempaus 40kg/ 3reps
4. TTB 5-10reps
5. Push press 40kg 5reps
6. Käsilläkävely harjoitus 30sek
7. Wallball 10reps
8. MU 1-3reps
9. Boxjump 10reps
10. Abmat 20reps
11. Rest

Accumulate 1:30 of an L-Sit on Parallettes
*Every break, complete :20s in a handstand hold.

3 rounds for time:
400m run
25 wall ball, 20lb / 14lb
15 pull-up

120 min

1.SPP (Skill) – Gymnastics
Work on a specific skill using a follow along gymnastics session
Ring muscle up

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 4+ reps @ 80-85%, rest 2 minutes before A2.
Last set 8 reps
A2. Strict press – 4+ reps @ 80-85%, rest 2 minutes before A1.
3*4*30 8*30 kg

B. Additional strength:
B1. Side lateral raise
8*4 2*12*2.5 kg
B2. Bicep curls
3*10*15 lbs

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

5 x 2 AHAFA front squat

Morning: 50 min

2.Conditioning
A. 6 x 200m @ start at 3km test pace, increase pace slightly on each interval, jog 200m (at slow pace) for recovery before next repeat
Repeats: 54, 54, 49, 51, 49, 51 seconds

Evening: 100 min

A. Warm up & skill for 20 min
Ring swings

B. CF Jyväskylä gymnastics WOD for 80 min

2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

10,8,6,4,2,1

Split strict press
5x3@moderate

In 10' find 5rm of thruster