Gymnastics for quality
30min

BEGINNER
Wall kickup & front roll

INTERMEDIATE
Handstand & cartwheel

ADVANCE
Handstand walk 1x1m free handstand

WOD
AMRAP 8
YGIG

8 KB swing 24/32kg
8m L hand OH walk
8m R hand OH walk
4m Handstand walk

For calories and load

Max power clean

Max-calorie Echo bike

Max power clean

Max-calorie Echo bike

For your score, add both of your best lifts and total calories together.

AMRAP 13

40 Single Unders
30 Box Step-Ups 24"/20"
20 Sit-Ups
10 Ring Row

Strongman

Deadlift

10-8-6-4-2

*Vika viikko, isommat painot ku aikasemmilla
*E3MOM

EMOM 16

1: 20m Yoke Carry (medium heavy)
2: 45s Amrap: SB Over Yoke
3: 30 DU
4: Rest

Accessories

A) 4 Rounds:

• 10/10 KB Gorilla Row rest 30s
• Max KB Front Raise Hold rest 2min

B) 3-4 Rounds:

• 10 GHD Ab Situp
• 5-10 Ab-Wheel Roll Outs
• 10/10 Pallof Press

E2:00 x6, ensin 3x A, sitten 3x B:
A)
10 sumo deadlift @kb
10 alt. gorilla row @2x kb

B)
10 weighted box step up
10 seated d-db press

Easy Z2 Run

• 45-60min *oikeesti rauhassa

Choose one of the options for the day:

A) Option 1 – Long bike
45 to 75-minutes Bike @ base*
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
For 45, 60 or 75-minutes @ base*
1000m SkiErg
2000m Jog
4000m BikeErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

Tessa Borodulin

T2B/T2R ja pistoolikyykyt

2× 2+2@barbell, 4× 1+1@65-70%, sn-%, rest 2min

Pullups
6-5-4-3-2

Squat
Wendler Week 1
3x5+
47.5 = 105
55 = 121
62.5 for 6 = 138
Had wrong max in Wendler spreadsheet (180 instead of 170). Corrected for next week

WOD
FGB Remix
3 rds
burpees
SDHP 20kg
Box jumps ~20 in
push press 20 kg
Row 1 min
1 min each, 1 min rest btw rds

Lost count of reps, but was spent