Lämmittely ja mobility

Otm 12
1× köysi
4× valakyykky

Metcon 3x 3min työ 2min lepo
8cal
10-15s pito renkailla tai roikunta
Amrap: burpee

Loppuvenyttelyt

-As long as you're hanging on the bar, keep going. Once you come off the bar, you're done
-chin must go above the bar
-no kipping

Lämmittely ja mobility

Otm 15
Combo: 1 rive maasta kyykkyyn + 2 riipusta kyykkyyn

Metcon aikaa vastaan
Osta sisään: 500m soutu/hiihto tai 1km pyörä
15×rengasdippiä
15×boxihyppyä
15× rive pallolla
Osta ulos: 500m soutu/hiihto tai 1km pyörä

Loppuvenyttelyt

Tempaus,

5-7 x 1 tempausta maasta

Gymnastics

Warm up
10min

Gymnastics for quality
15min
WOD skills practice

Gymnastics WOD
EMOM 30min

10 alt. Pistol squats
8 T2B
6m handstand walk
4 high box jumps
2 Ring Muscle up

Scale as needed

Gymnastic Strength

5 rounds, 20sec ON, 40sec OFF

1) Bottom of Ring Dip
2) Chin Over Bar
3) GHD Extension Hold
5) Rope L-Hang/Straddle Hang

RPE 4-5

Scale if needed (time, movements).

20 Thrusters (barbell) 20/15kg
40 DU
12 T2B

Scaled:
20 Thrusters 20/15kg
50 Singles
20 Hanging knees to chest

EMOM x 8

20-30 DU / or practice 20-30s

3 Round of:
GHD Sit Ups 20 reps
Strict Handstand Push Ups 15 reps
Double DB Front Rack Walking Lunge(2X22.5/15Kg) 20 reps

Clean Complex
5 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight

Tempo Front Squat
Build to a Heavy Single
5 Seconds Down, 1 Second Pause in Bottom.

Deficit Deadlifts (3″ Riser)
7 Sets of 2 (Aim to Beat Last Week)

Conditioning
For Time:
100 Wallballs (20/14)
80/60 Calorie Assault Bike
60 Toes to Bar
40 Alternating Dumbbell Snatches (80/50)

Ski Erg Conditioning
4 Rounds For Time:
20/15 Calorie Ski Erg
35 Air Squats
50 Double Unders