Light Cardio 45 minutes

Push press + push press + jerk 2+2+2

Gymnastics

Warm up

2 rounds

10 ground to overhead
10 windmill
10 balanced push press
10m wheel barrel with partner
3 x 10m cartwheel
20sec Handstand or 10 shoulder taps with partner

Gymnastics for quality
E2mom for 26min

ODD
RX Handstand walk obstacle course
INTERMEDIATE Handstand walk (for distance)
BEGINNER Wall walk / shoulder taps

EVEN
1 Muscle up/ up&over/ skin the cat
20 sec Handstand stand hold (rubber band or bar)
6 Toes to rope

AMRAP 8
YGIG with partner

6 kipping HSPU
3m handstand walk

2 Rounds
10/side Xiao Pengs
10 Air squats
5 Jefferson curls
+
Bar MU drills – 1-2 rounds of:
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for KB clean and jerks
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
200m Run
3 Bar muscle ups
8 Wall balls
200m Row
3 KB clean and jerks
6 Toes-to-bars

12min emom
A 4 leukaa
B 10 + 10 push press strict + haukkari
C ojentajat kiekolla

Weighted Ring dip 4 RM, then max reps without weight

Tee 1-2 lämmittelysarjaa, jonka jälkeen 3 työsarjaa.
Lepää työsarjojen välissä n. 60-90s

In teams of two

AMRAP 12'
120 wall ball (can be partner WB)
1500m row

5' rest

15' AMRAP
10 syncro ttb
20 HSPU/ pike push up
30 box step over

5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

Push jerk 3 RM, then max reps @ 80 %