Gymnastics

E2mom for 40min
For quality, 1-5 reps/meters of:

• Headstand/ Handstand/ HSPU
• Skin the cat/ up&over
• Handstand walk challenges
• T2B/ Pull-up/C2B/MU

40-30-20-10 reps for time:
• Wall Balls 20/14#
• Deadlifts 155/105#
Goal: under 10 min. To achieve this, you’ll need to complete the set of 40 in 4 min (04:00), the set of 30 in 3 min (7:00), the set of 20 in 2 min (9:00) and the set of 10 in under 1 min (< 10:00).

5 x 2 + 15s pause + 2 x 65-70kg

Deadlifts
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80%
• 3 reps at 85%
• 1 rep at 90%
• 1 rep at 95% 1 RM

EMOM30:

A) Ring push up
B) Takareidet
C) Shoulder vipunosto ja ojennus
D) Luistelukyykky
E) Ring row

Gymnastics capacity

“Plan – Do – Reflect” (Deliberate practice)
2 or 3 rounds
2-minutes: Monostructural* @ easy pace
2-minutes: 1-3 x 7.62m Handstand walk*, Go every 0:30 – 0:40 (3-4 sets)
* Aim to walk each segment as fast as possible
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4 – 12 Pull ups, Go every 0:30-0:40 (3 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 4-8 Wall-facing handstand push-ups, Go every 0:30-0:40 (3-4 sets)
+
2-minutes: Monostructural* @ easy pace
2-minutes: 6 – 12 Single-leg squats, alternating, Go every 0:30 – 0:40 (3-4 sets)

• This can be Assault bike/Row/Ski erg/Bike erg/Jog, you can stay with the same modality for all 2-minute segments OR change around as wanted.

Flow. This week, you’ll rotate through each movement in a single round. (i.e. you’ll do 2-min monostructural + 2-min HSWs, THEN 2-min monostructural + 2-min Pull ups etc. Only once you’ve done the 2-min single-leg squats, will you move back into HSW on the next round).

Number of rounds. Choose based on how your body is feeling.

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Note. There is no additional rest between the parts, this is a continuous 32 to 48-minute effort

Movement options.
HSW → wall walks → Seal walk
Pull-ups → Jumping pull-ups → Ring rows
Wall-facing HSPU → Strict HSPU → Kipping HSPU → Wall walks → Standing HSPU variation of choice
Single leg squat → Pistols to a band → Single leg squats to a box

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

Partner WOD

AMRAP8
YGIG

12 hollow rocks
9 air squats
6 pullups

Scale as needed

EMOM20
1: 10-15 sideplank clamshell
2: 10-15 sideplank clamshell
3: 8-10 split stance DL
4: 8-10 split stance DL
5: 30-40s plank + hip rotations

5 settiä pyramidi

5 x 5 push press bb
5 x 5 bench press db
5 x 5 bent over row ( 5 x arm)

Deadlift pyramidi
5 x 10
GHDSU
3 x 20

For time:
200-300-400-500-600-500-400-300-200m
- Skillmill Run

• 100m Walk btw intervals. Start and finish with walk.