lateral banded KB bottom up press 4x5/5

prone W raises + extend to OH 3x8

10'EMOM
1: 20" frog hold
2: 1 slow eccentric HSPU (strict up, if you can)

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

EMOM X9

1) L-Sit Hold 15-30s
2) Flutter Kicks 20-30s
3) 20-30 Russian Twist

Gymnastics

Warm up

2 rounds of

20 Plate hops
10 Ground to overhead with plate
10 Active to passive
10 hollow rocks
10 kips
10 ring rows or 3- 5 strict pull-ups

Gymnastics for quality 30min
- Kipping & Butterfly C2B & pull-up technique.
- Up & over

Bonus for Advanced: Bar muscle up & cycling practice.

Partner AMRAP 6
3 T2B
2 pull-ups
1 Up & over

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.
If all movements are easy, try to preform all movements in a row.

AMRAP 10 @ steady
1-2-3-etc.
Handstand walk pirouettes*
(10x) Cross-over single-unders**

• The HSW pirouette setup as 3m, you can kick down between the reps or go unbroken ** You can also do cross-over double-unders, in this case keep the reps steady at 10/round

800-1200m Jog @ easy pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
2-3 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

AMRAP 7 @ steady pace

1-2-3-etc.
Ring muscle-up complex

Ring MU complex = 2 toes-to-rings + 1 ring muscle-up. If your max ring MU is < 5 reps, you can simply do ring muscle-ups here in the ladder

The intent is to go unbroken on the ring MU complex, if you miss on the complex, start the reps from 1 again and build back up.

Movement options.
MU complex → 2 Toes-to-bars + 1 Bar muscle-up→ 1 Toes-to-bar + 1 Pull-up + 1 Chest-to-bar pull-up → 1 Seated ring muscle-up + 1 ring dip

FRONT SQUAT + SINGLE LEG RDL with ROTATION

5 +[5+5]@59%, 5 +[5+5]@68%, 5+ +[5+5]@77% 2-3 reps left for final set, fs-%, rest btw sets 2-3min

*merkitse tähän kuinka monta toistoa viimeisellä sarjalla tuli

Kdkdkdndkndn

SHOULDER PRESS + NARROW grip BENCH PRESS - superset
5+5@40% + RPE4 - 6 reps left
5+5@50% + RPE5 - 5 reps left
5+5@60% + RPE5,5 - 4-5 reps left, sp-%, rest btw sets 3min

*tee pystypunnerrus "EI samaan vauhtiin" eli jokainen toisto lähtee pysäytyksen kautta harteilta. Tee heti pystypunnerruksen perään kapealla otteella penkkipunnerrus. Lisää penkkiin kuormaa tuntemusten mukaan huomioiden päivän rpe lukemien "varastoon jäävät toistot".