7 sets of:
60s Plank hold
30s Rest

Then 100 AMSU

Gymnastics

Warm up

2 rounds of

20 passthrough
10 inch worm with 1-3 pushups
6+6 windmill with plate
10 kips/pull-ups
Accumulated 30sec handstand hold

Neck warmup.

Partner AMRAP 8x3min

RX
YGIG AMRAP 3
- 1 BMu
- 2 C2B
- 3 pull-ups

Rest 30sec

AMRAP 3
- 5 m Handstand walk
- 3 HSPU

Intermediate
AMRAP 3
- 1 C2B
- 2 pull-ups
- 3 T2B

Rest 30sec

AMRAP 3
- 10 shoulder taps (rubberbands)
- 3 Negative HSPU

Beginner
AMRAP 3
- 2 pull-ups
- 3 T2B
- 10sec L-hang hold

Rest 30sec

AMRAP 3
- 5m wheel barrel
- 3 pike push-up

Easy pace, concrete on quality.

Complete as many rounds as possible in 20 minutes of
- 30-second handstand hold
- 30-second squat hold
- 30-second L-sit hold
- 30-second chin-over-bar hold

5 Rounds For time:

20 Chest To BAr Pull-ups
5-4-3-2-1 Clean & Jerks 102,5/70kg

( 7 - 15 )

• The Barbell is heavy Today so let's plan to break up to CTB if we know we are likely to struggle with the loading today. Sets of 4 or more works great here each round.

• If you feel confident on the barbell, let's try to hold on bigger sets of the chest to bar.

*rest 1:00 between sets

10 kb swings
8 alternating reverse lunges with kb
5 push-ups
10 sit-ups

Parin kanssa you go I go (toinen tekee aina kokonaisen kierroksen, toinen lepää sillä aikaa)

AMRAP30 (you go I go):
4 Wall ball
4 Toes to bar
4 Burpee
4 DB snatch (2+2) 22,5/15

Jos teet yksin, lepää suunnilleen sama aika jokaisen kierroksen jälkeen, mikä kierrokseen meni.
Kolmen hengen versiossa yks tekee 1 kierroksen ylläolevaa, sillä aikaa yksi polkee pyörää/tai muuta laitetta ja yksi lepää. Kun kierros tehty, pyöräilijä lepää, levännyt tekee 1 kierroksen ja kierroksen tehnyt siirtyy pyöräilemään.

Skaalauksia:
Toes to bar-> hanging leg raise/V-up
DB snatch-> pienempi paino

A,
Sandbag Bear Hug Bulgarian Split Squat 16-16-16-16-16, using heaviest weight per set
Floor Press 8-8-8-8-8, using heaviest weight per set

8 reps/side Sandbag Bear Hug Bulgarian Split Squat

Super set the movements.

B,
Teams of 2 - for time:
20 Synchronized Overhead Squats, 52/35kg
30 Synchronized Toes-to-bars
40 Synchronized Deadlifts, 93/65kg
50 Synchronized Wall Balls, 9/6kg
60 Synchronized Push-ups

Goal
Sub 18 mins.

C,
Complete as many rounds as possible in 10 mins of:
Sled Drag, pick load, 30m
Lateral Sled Drag, pick load, L 15m/R 15m
Good Morning Sled Drag, pick load, 15m

Tempaus

Squat Clean

A) WU 3-4x For Quality:

• 3 Bear Complex (PC+FS+STOH+BS+STOH Behind the neck)
• 3 DB Squat Jump

B) Primer

1) E2MOM X6:

• 3 Position Squat Clean (Floor, Below, Above Knee) *Start Light, advance to moderate

2) E2MOM X6

• Squat Clean + Hang Squat Clean *From moderate to heavyish

3) EMOM Until days heavy technical

• 1 Squat Clean

Clean Pull

• 3x3 @110-120% *rest 2-3min between

Metcon Lifting

6x 2min on/2min off:
Alternating A&B

A) 18 Cal Echo Bike +
AMRAP: C&J @60kg

B) 20 Cal Row +
AMRAP: Burpee Over Bar

Accessories

A) EMOM 12:

1) 45s KB Fr Hold (Heavyish)
2) 10-15 Heavy KB Swing
3) 30/30s KB Suitcase Hold
4) Rest

2 Rounds (A+B) In pairs 4'min ON / 1'min OFF

Treenaaja __________________________ Kuntoilija

A. 1 Round (For quality) ________________ A. 1 Round (For quality)
7,5m Handstand Walk (together) __________ 15m Bear walk Walk (together)
25 Synchro T2B ____________________________ 25 Synchro K2E / Leg raises

B. (For max reps 1+1) _____________________ B. (For max reps 1+1)
Single DB Devil press (You go / I go) _______ Single DB Devil press (You go / I go)
22,5/15kg ___________________________________ 15/10kg