Ring pull ups x 3
V-sit ups x15
Ring dips x 5-7 (scale ring push ups/push ups)
Side plank with extra weight left 45 sec
Side plank with extra weight right 45 sec
30 DU

For 20 min

M)
WT
Pull - 2 Rounds of
3 Weighted Pull Ups, 6 Pull Ups, 12 Banded Pull Ups
25 Banded Row
3 Weighted Chin Ups, 6 Chin Ups, 12 Banded Chin Ups
25 Banded Drag Curls

F)
BC
3 Rounds
1 Rope Climb
3 Sandbag Deadlift
6 Ring Rows
9 Pull Ups
10
30 Jumping Jacks
1 Circle Run

3 Rounds
1 Rope Climb
3 Ring Drag Curls
6 Chin Ups
9 KB Hammer Curls
10 Banded Wood Chop
20 Jump Rope Singles
1 Circle Run

561rep

5 Rounds

5 Barbell Rows
30 Double Unders
30" Rest

TEAM Shuttle (as "warm-up")

3 rounds
MB carry
Burpee pullup 1.1.1....

---

Only one person working at any given time.
Move all the medballs one-by-one, bring them back one-by-one.
Burpee pullups 1/pp, 2 rounds

Tabata handstand push-ups
Rest 1 minute
Tabata pistol squat
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges

Shoulder Press 5 RM

FLEXIBILITY:
Test Pike Stretch

2 minutes Hamstring Floss

20 Sit Up to Pikes

Re-Test and Hold Pike Stretch for 2 minutes

http://gymnasticswod.com/content/wed-0528

Harjoitellaan valakyykkyä kepillä ja 2,5 kg tangoilla

Valakyykky hitaasti alas + reippaasti ylös

5 x 5

Tabata handstand push-ups
Rest 1 minute
Tabata pistol squat
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges