Gymnastics

Warm up

2 rounds of

12 G2O with plate
10 hollow rocks with plate
10+10 around the world
6+6 windmill with plate
12+12 balanced press w/ plate

10 active 2 passive
10 ring row
10 scapula pull
20 rubberband pull apart
10 kips

Gymnastics for quality
30min

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly C2B/pull-ups baisics

BEGINNER
High kipping K2E

WOD
In 6min
Accumulate with partner as much time as possible in ring support, palms forward.

Slow and Quality Workout:(green/ purple OR blue banded)

A, 3 sets:
-8/8 Banded Split Squat
-10-12 Banded Good Morning (Last set AMRAP set)

B, 3 sets:
- 8/8 Banded Single Leg RDL (Band around waist)
-10-12 Banded Squat / Band X Squat (Last set AMRAP set)

C, 3 sets:
-8/8 Banded Single Leg Hip Thrust
-10-12 Banded Sumo DL (Last set AMRAP set)

D, 3 sets:
-8/8 Banded S.L Pistol Squat
-10-12 Banded Leg Extension (Last set AMRAP set)

3x12min AMRAP, ygig, 3min rest:
A )

-8/6 cal row

-8 push press

-20 rope jump

-4+4 wb side throw

B )
-10 KB lunges

-10 sit up
-10 KB swing

-10 sit up
-5+5 DB hang CJ

C )
-10/8 cal row

-5+5 DB snatch

-10 air squat

-5 shuttle run (1 rep=there and back)

Complete as many reps as possible in 10 minutes of
- Squat snatch
- ♀ Body weight
- ♂ Body weight

EMOM 40:

1-2) 24 Cal Row
3) 21 WB / 18 DB Snatch (Vaihtele joka kierros WB ja DB Snatch välillä)
4) AMRAP: Lateral Burpee box jump overs
5) Rest

EMOM for 3 rounds:
1) KB Deadlift
2) T2B
3) Rest
4) Ring rows
5) Ab-wheel
6) Rest

54:30
Koko setti cindynä. Osa punnerruksista telinettä vasten.
Miko ja Rimpen kanssa pyytjärvellä.

For load

• 1 deadlift
• 1 hang power clean
• 1 power clean

Pendlay Row 5x5x30-35%

Sivutaivutus 3x20

Etuheilautus 3x20

Sit Ups 3x20

Deadlift
3x5
(2-3+ reps in tank, not too heavy)