• 60 Min of:
Assault Bike @ 60-70% MHR

Press up to a heavy five

Build to a heavy 3RM
Use platform if you need to drop

For time
"Jerry"
1.6 k run
2 k row
1,6 k run
Aikarajat 23.30 miehet ja 25.30 naiset.

120 min

1.Jacked gymnastics
A. 3 rounds:
- 1 round of Gymnastics Swimming
- 10 supinated lateral DB raises
- 10 DB internal - external rotations (full ROM)

B. Own skillwork:
- Ring MU progressions
- Ring MU 5 x 1 reps

C. Gymnastics Strength & Conditioning with Integrated Mobility 18.1 - Scaled (AMRAP - Rounds and Reps)
20 minute running clock:
A1: 2-5 unbroken box assisted strict ring muscle-ups > 2 singles, not UB
A2: 20s of crab extensions with 90' external rotation
A3: 5 strict HSPU > abmat + 5 kg plate
A4: 20s of bench shoulder flexion pulses
A5: 20s chin over bar hold
A6: 5 strict TTB
A7: 5 Jefferson curls (20kg/ 15kg barbell)
Result: 3 rounds + 2 MU

1. ATP workout

Ulkoilu päivä

Pystypunnerrus 5x8-15
Kulmasoutu kahvakuulilla vuorotahtiin 3 sarjaa
Kapea penkki 5x10
Kohautukset trap bar´lla 100 toistoa
Hauis 50-100 toistoa

Jalkakyykky 6x4x70-80%
Bulgarian Split Squat 3x10 / jalka
Istumaannousu 3-5x10-15

REST DAY

9 bar over burpees
6 hang power cleans
3 push presses