Gymnastics

A) Practice 1 skill for 10-15min
*HSW, Kipping Hspu, Pull up, bMU etc.

B) EMOM 12:

1) 45s Ski (@80% Effort)
2) 2-3 Rope Climb (first rep legless if possible)
3) Rest

C) EMOM 12

1) 45s Row (@80% Effort)
2) 1 Long Set of Kipping Pull Up
3) Rest

Front Squat

• 5 Reps @60%

• 5 Reps @70%

• Max Reps @80% (1 RIR)

Accessories

A) 3x Superset:

• 10 Romanian DL (DB Or BB)
• 10/10 DB Bent Over Row *Rest 3min between rounds

B) 3x Superset:

• 15-20 Banded GHD Hip ext.
• 15-20 Banded Hamstring Curls *Rest 3min between rounds

For time

• 800-meter run
• 80 air squats
• 8 muscle-ups

Voit tehdä korkeammalla boksilla tai ottaa lisäpainon.

Deadlift

3 x 3 @ 75%, rest 3:00 b/t sets

Every 6 minutes for 40 minutes (6 sets):
500 m run
12 front squats 30/20 kg
9 push jerks 30/20 kg
7 tuck ups

Mobility for 30 minutes:
20 scorpions
10 alternating table reaches
10+10 windmill
10+10 banded rotation cuffs
1:00+1:00 box pigeon
1:00+1:00 ankle stretch with kettlebell
5 seiza squats

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EMOM9
1: 0:45 shuttle runs
2: 0:45 heavy kb's front rack hold
3: 15-20 air squats

Z2 Run

• 45-60min Z2 Easy Run

Romanian Deadlift

2 x 8 @ 3 RIR (55+%1RM DL), rest 2:00-3:00 b/t sets

Push jerk 8-5-2-5-8 reps

10kcal Cardio
50 Squats
50 BP
12kcal Cardio
50 SitUps
50 Skating Jump
14kcal Cardio
50m FC
50 WB
16kcal Cardio