For Time:
3 Round of:
BB Deadlifts (100/70Kg) 15 reps
Hand Release Push Ups 25 reps
4 Round of:
Toes to Bar 20 reps
Plyo Box Jump Overs (60/50 cm) 20 reps
5 Round of:
Burpees 25 reps
Double Unders 50 reps
30 Min Timecap

8-8-6-6-6

Go every 3:00

2 - 2 - 2 - 2 Power snatch

2-3 Sets - NFT
10 Jerk Balance (load very light - drilling for split jerk)
20sec Ring Body Saw Hold (hold at full extension)

6 x

6 mave (0,7 x kehonpaino)
1 köysikiipeily

5 x

7 Sumomave kahvakuulalla + 1 köysikiipeily / 3 laskeutumista

Joka kierroksen välissä 1 etuperin kuperkeikka ja 1 takaperin kuperkeikka

“Suomi 106” with partner, split the reps anyway you want

cash in: 106 cal erg

10 rounds
6 cluster 60/40kg
12 box over burpee

cash out: 106 cal erg

Tc 35min

Gymnastics

KB warm up

2 rounds of

6+6 single leg deadlift
10 kb swings
10 active to passive
10+10 single arm kb snatch
10 ring rows

Gymnastics for quality
- Butterfly & pull-up technique.
- Skin the cat + Ring hollow hold
- Advantaced: Ring Muscle up

• Accessorie: find your heaviest single KB snatch.
• "Penkin alta"

Partner AMRAP 7
1 Skin the cat
2 Ring dips
3 Ring row / Ring Pullups

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.

RestDay!