Front squat 5 RM, then max reps Back squat @ same weight

4 rounds of:
5+5 single arm Ring rows
10 Arch rocks
5+5 KB snatches
10 heavy DB deadlifts
Rest

Shoulder press 4 RM, then max reps @ 80 %

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
10/side Xiao Pengs
0:20 hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
5 Scapular pull-ups
+
2 Rounds
8 Tension swings
5/way Scapular rolls
8 Handstand shrugs
10 Goblet squats
25 Speed rope skips
+
Build up to workout weight for DB thrusters
* Few short sets of double-unders and chest-to-bar pull-ups between weights
+
@ Once through
600m Bike Erg
15/12 (cal) Row
12/8 (cal) Air bike
– Rest 0:30 –
20 Double-unders
4 DB Thrusters
6 Chest-to-bar pull-ups

EMOM 16 or 20 (Gymnastics capacity)

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups

Intent. We are progressing from last week by removing the rest minute. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.
Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

Weighted Chinup 5 RM, then max reps without weight

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)
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build up to workout weight for thrusters
+
2 Rounds @ increasing pace
500m BikeErg
3 Bar muscle-ups
3 Thrusters @ workout weight

Alkulämppä leikki: Kivi sakset paperi

Mobility

Taito/Voima:
Tempaus kepillä ja tangolla

WOD
10 min Amrap
6m Askelkyykkykävely
6 Burpee leuka
3+3 Pallo olalle
6 Istumaannousu

Hyvät lämmittely alle n. 15-20min
- Ergoa ja/tai hölkkää
- Mobbailut kepillä, kumpparilla, kehonpainolla
- Kuulalla liikelämpönä heiluria, riveä, työntöä, myllyä, kyykkyjä

EMOM 15
1. Lankussa kuulan siirto x 12
2. Yhden käden kulmasoutu x 12 (6+6)
3. Thruster x 12

AMRAP 20
- Amerikkalainen heiluri x 20
- Punnerrus x 10
- Rive + työntö x 20 (10/käsi)
- Paikallaan polvennosto askellus, kuula suoralla kädellä x 20 *
- Burpee hypyt 20 metriä

• Pidä kuula yhdessä kädessä, käsi suorana kohti kattoa. Askella niin että nostat polven mahdollisimman ylös. Keskity tiukkaan keskivartaloon. Vaihda käsi puolessa välissä.

Skill Work
Pre-workout
EMOM 10:
Build to a heavy complex:
1 snatch grip deadlift
1 snatch pull
1 snatch
1 overhead squat

rx
For time:
100 AbMat sit-ups
50 overhead squats (47/70 kg)

intermediate
For time:
100 AbMat sit-ups
50 overhead squats (34/52 kg)

beginner
For time:
50 AbMat sit-ups
25 overhead squats (15/20 kg)