BENCHMARK
22 kettlebell swings, 32 kg/24 kg
22 box jumps, 60/50cm
400 m run
22 burpees
22 wall ball shots

Scaled WOD
5 rounds of:
11 kettlebell swings
11 box jump/ box step up
250 m row
11 burpees
11 wall ball shots

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

For Time:

10 Rounds

60/40kg

9 Clean
6 Front squat
3 Push-jerk

Time cap: 20min

(weighted) Chinup 4 RM, or 5x4 reps, then max reps without weight

4 × 6 reps

Go every 2:30

OPTIONAL COOL DOWN
1 SET FOR QUALITY
2:00 Lat/Upper Back Foam Roll
10 Up Dog to Down Dog
10/10 Banded Standing Shoulder External Rotation

Kevennys viikko. Lasketaan intensiteettiä hiukan ja kuormitusta.

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minute Jog

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

20s on 20s off x10:
AMRAP wb (9/6)