3 Rounds @ 2 RIR

0:30-0:40/side Off-set (FR+OH) carry
8-12/side Bulgarian split squat
0:25-0:35/side Copenhagen plank

2 Rounds
10 Pike T-extensions
5 Scapular pull-ups
3 Strict pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
+
2-3 Rounds
30 Speed rope steps
5 Inchworms
10 Thrusters w/ empty bar
3 Strict pull-ups
+
Build up to workout weight for the thrusters
* Short sets of bar-facing burpees, DUs and pull-ups between sets
+
1-2 Rounds @ increasing pace
20 Double-unders
4 Thrusters @ workout weight
5 Pull-ups
6 Bar-facing burpees

LÄMMITTELY
60s./liike/puoli
1. Pöytänosto - eteentaivutus
2. 90-90 lantionnostot
3. Seinällä vk kanssa avaus oik. & vas.
4. Tuulimylly lp oik. & vas.
5. Askelkyykky eteen ja taakse + lonkan kierto vk yli oik. & vas.

VOIMA
3 x 35s./jalka - bulgarialainen askelkyykky

CIRCUIT
2-3 x 40s./20s.
1. Maastaveto kk
2. Vuorikiipeilijä / vuorikiipeilijä bosulla
3. Stepperille / boksille nousu
4. Pallon heitto seinään kierrolla

2 Rounds
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
1:00/side Front Rack mobility drill
+
2 Rounds
8 Scapular push-ups
8 Goblet squats
8 Push ups
+
Bar muscle-up drills – 1 or 2 Rounds (optional)
3 Supine kipping pull-ups (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snaps to the bar
3 Jumping bar muscle-ups with hip snaps (to work on timing)
8 Wall balls @ increasing weight
+
Build to workout weight for DB thrusters and the sled
* Few short sets of burpees and bar muscle-ups between sets
+
@ workout weight
10 (cal) Row
5 DB thrusters
5 Burpees over parallette
10 (cal) Air bike
3 Bar muscle-ups
10m Sled push

4 min on, 2 min off for 6 rounds (2 each):

A. Row or bike for calories
B. 15 deadlifts (60/40 kg) + 8 burpees over the bar
C. 100 m run + 20 air squats + 20 double unders

Rotate stations for total 2 rounds per each.

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

90,100,110,120x5

For 20 mins @ steady pace

40m Sled drag/push – light
6 Pike thoracic extensions
40m Bear crawl
6 Alternating hip airplanes
40m Monkey crawls
6 e/side Half-kneeling DB seesaw presses
20 Banded squats

---

Mobility 20 minutes

Gymnastics

Warm up

2 rounds

10m wheel barrel
10m partner carry
2 x 10m cartwheel
20sec Handstand or 10 shoulder taps with partner
1min blank sparring with partner (loser does 3 burpees)

Gymnastics for quality
E90sec for 30min

4 burpee handstand obstacle
3 handstand hold & roll
4 m handstand walk/ 1 wall walk
10 shoulder taps against rubber band
Hand stand obstacle course or rest

AMRAP 8
YGIG with partner

3 burpees
4m unbroken handstand walk.
Preform 3 burpees every time feet touches the ground.

2-3 sets of Running Intervals:
800m @RPE 6
400m @RPE 2-3
400m @RPE 8
2min Rest btw sets