Push press 12-10-8-6 reps

Gymnastics drills – Ring muscle up / Single-leg squat / HSW

2 Rounds
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
3 Back support slide throughs
3 Supine arch hold (2-sec) snap to hollow hold (2-sec)
5 Supine arch hold (2-sec) snap to a straddle v-up snap (or Straight leg v-up snap)
5/side Elevated Ankle Lunge
7 Handstand shrugs
+
2 Rounds
0:10-0:20 Ring support hold (thumbs out)
5 Scapular pull-ups (hold at top for 2-sec)
0:10-0:20 Bottom of ring dip hold
3/side Single arm elevation leans in the box pike position
5/side Cossack squat
+
2 Rounds
3-5 “Toes + hips” to standing drill
0:20-0:30 Handstand “small” steps
10 Tactical Ankle Rocks, alternating
+
2 Rounds
3-5 “Toes + hips + knees + sit-up” drill
0:20-0:30 Handstand transition steps

1 x 3 (70%)
1 x 4 (80%)
5 x 5 (90%)

Percentage from 1RM

Kipping HSPU
Butterfly Pull up

AMRAP 37

Run 400m
14 Reverse Lunge
7 deadlift @ 70%
10 Wallball

One set, allout!

Warm up
Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech
then 2 rounds
1:30 cardio machine
7 ohs with barbell
35 single unders
15 plate hops
7 barbell thrusters
then 2 sets to climb for wod weight
5 ohs
15 du
5 thruster
second set should be done with wod weights

For time:
40 DB snatch

30 Target burpee
40 Box jump
30 DB thruster (one DB)
40 Box jump
30 Target burpee
40 DB snatch

Time cap 16 min

3 Rounds For Time:
50 Double Unders
3 OHS @ 70% of Heavy 3
10 cal Echo Bike

Rest 1 min Between Rounds.