5 rounds for time:
700/500 m bike or 150 m run
30 double unders
10 burpees to target (6′′)
300/250 m row or ski
10 pull ups
25 sit ups
90 s rest between rounds

Gymnastics

Warm up

2 rounds of

20 Passthrough
10 hollow rocks with plate
10m wheel barrel
10 Superman
10m partner carry
10 scorpion stretch

Gymnastics for quality
30min

ADVANCE
Handstand walk and HSPU

INTERMEDIATE
Handstand push-ups and cycling

BEGINNER
Headstand and wall walk

WOD
In 6min
With partner Accumulate max distance of:
RX Bear walk
Intermediate supported HSW
Beginner wheel barrel

2 Rounds
10/side Xiao Pengs
10 Air squats
5 Jefferson curls
+
Bar MU drills – 1-2 rounds of:
5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap
+
Build to workout weight for Overhead squats and DB snatches
* Practice a few sets of the other movements as you build up
+
Once through @ workout weight
10/7 (cal) Row
5 Overhead squats
3 Bar muscle-ups
10/7 (cal) Air bike
4 DB snatches
2 Wall walks

4 sets for consistency:
From 0:00 min to 3:00 min: 30 push jerks 30/20 kg
From 3:00 min to 6:00 min: 30 sit ups + 20 ring rows
From 6:00 min to 9:00 min: 30/24 cal row, ski or bike
1 min rest between rounds

5 Rounds for time

18/13 Echo bike
15 Chest-to-bar pull-ups
9 Strict handstand push-ups

Time cap. 20 minutes

Pacing. 1) Hold your pace on the bike, 2) Smart sets with short breaks on the chest-to-bar pull and strict handstand push-ups.
Strategy. Begin each round with a hard pace on the bike, but one that you can repeat and still get off and begin your chest-to-bar pull-ups straight away. Approach the gymnastics based on your capacity. If you feel confident in one, or both, of the movements, you can attack these in bigger sets. If you know that you need to split the gymnastics into multiple sets, have a game plan and stick to it. Regardless of your approach, keep your rest short before getting right back to work

Kevyt viikko, kova pari viikkonen takana, nyt kevennetään ja kehitytään!
4 treeniä, 2xvoimaa, 2xmetconia. Tälle viikolle jos otat viidennen treenin se voi olla vaikka la tiimitunti tai jotain ihan muuta urheilua/liikuntaa ulkona yms.
rytmiä näin : voimatreeni + pidempi kardio. lepo, painonnosto + juoksu, (lepo ja lepo) tai (tiimitunti/lepo).
Voit myös tehdä niin et juoksu onkin voimatreenin perään ja pidempi kardio pn harjoituksen.

OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups

Alkulämppä leikki "Pizzalähetti"

Mobility

Taito: Rinnalleveto ja työntö
Kepillä ja tangolla

WOD
E2min x5
10 Burpee+ GTOH
5+5 Askelkyykky (LP suorilla käsillä)

LÄMMITTELY

3 kierrosta:
2min ergo (vaihtuva)
5+5 alaspäin katsova koira + toe tap ristiin
5+5 lonkan kierrot istuen
10 kyykky-takareisi pumppaus kämmenet maassa

---

HARJOITUS

Peruskestävyys, 60-70%/HR max

3x10 min ergo, 1min lepo kierrosten välissä

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