Gymnastics Conditioning
5 RFT: 7 C2B pull ups, rest as little as possible between sets

Conditioning
30 TTB
30 Calorie Row
15 Squat Snatches (50/´35)
60 Calorie Row
15 Squat Snatches (50/35)
30 Calorie Row
30 TTB

Lepo. Pitkää pk kuntoilua voi harjoittaa. n60 min.

"Snatch Complex

1x High Pull
1x Power Snatch
1x S.Balance
1x OHS"

1A: “Karen”
150 wall ball@9/6

Rest 5 mins then straight into

1B: 4x400m runs
Every 3 mins

Wod: go hard and fast on both wods! Test your recovery.

Strength Accessory
A. 3x6 Single Leg Step ups (6/side before switching)
B. 3x20 Weighted Sit up - feet anchored with dumbbell across chest

8 min emom:
-Thruster
-T2B
12 min emom: Pitoja30s töitä/30s lepoa
-Dippi
-Hollow
-Leuka
10 min emom:
-Thruster
-T2B

PAUSING OVERHEAD SQUAT
7 Sets of 1, AHAFA
Pauses during the lift:
– 5 second pause at parallel
– 5 second pause at bottom of squat
– 5 second pause just above parallel (power receiving)

OTM 10
Perform 3-6 reps of push ups on every minute