Lämmittely:

Pizzalähetti

Mobility

Taito/Voima:
Maastaveto

WOD
Emom 12
1) 10-12 KK-mave
2) 10-12 Istumaannousu
3) 45s Burpee+viivajuoksu
4) Lepo

Nousevilla x5

For Total Load:
5 Sets of 3
 

7 min. AMRAP
Wall ball shots x8
Pull up x8

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :15-:30 False Grip Ring Dead Hang*
MIN 2 - 10/10 Single Arm DB Upright Rows
MIN 3 - :25/:25 Half Pigeon on Box
*Can be done from the tall or short rings.

3 rounds of:

Wall ball 1'
SDLHP 1'
Box jump 1'
Push press 1'
Row 1'
rest 1'

Huoltoa / Lepoa

Basics - headstand practise for 10 minutes using an abmat. Ensure you are making a tripod shape in the bottom position. Start learning how to balance on hands and head. If not comfortable with this then start on a box and introducing holding body weight with pike hold practising for 10 minutes.

5 sets of 3 negative pull ups
Start with the chin over the bar then lower yourself down as slow and controlled as possible
Rest at least 90 seconds between sets

Building strength in key positions for gymnastics
EMOM/6
1. Seated double DB press - 10 reps @ 9RPE
2. DB bent over row - 8 reps each side @ 9RPE

Core finisher
3 rounds
30 flutter kicks
20 v-sit ups
10 Russian twists with a med ball

5 Sets x Every 4:00

8 Chest Supported Dumbbell Row ( AHAP )
6 + 6 Scull Crushers

Score : DB Rows