Complete as many rounds as possible in 20 minutes of
- 30-second handstand hold
- 30-second squat hold
- 30-second L-sit hold
- 30-second chin-over-bar hold

Complete as many rounds and reps as possible in 12 minutes of

• 10 ring dips
• 20 box jump-overs

♀ 24-inch box
♂ 30-inch box

• Intermediate option
  • 5 ring dips + 5 jumping ring dips
  • 20 box jump-overs

♀ 20-inch box
♂ 24-inch box

• Beginner option
  • 5 foot-assisted ring dips
  • 10 box step-overs

♀ 20-inch box
♂ 24-inch box

Power Jerk

Build to the heaviest 5 reps of the day in 10-12 mins!
Practice reracking with lighter sets!

DU tech (10-15min)

Rope climb tech

10min with partner:
1 rope climb
10-20 du You go, i go per round.

Jokainen valitsee toistomäärät/kierrokset oman tason mukaan.

Warm-up
1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
30 Speed rope skips
+
Build to workout weight for SB cleans and DB overhead walking lunges
* Practice few sets of other movements as you build up
+
@ workout weight
3 SB cleans
3 Shuttle runs, 50’ (25’+25’)
10 GHD sit-ups
1 HSW, 25’
4 Steps DB overhead walking lunge
1 Rope climb
30 Double-unders

WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds
10x alternating DOWNWARD DOG TOE TAP
10x/side + 5-10sec hold last rep BIRG DOG
10x PLATE PASS CRUNCH
6+6x/side alternating PLATE HALO SPLIT POSITION

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video: ALTERNATING DOWNWARD DOG TOE TAP

video: BIRG DOG

video: PLATE PASS CRUNCH

video: HALO SPLIT POSITION

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TECHNIQUE
10x RDL *sn grip + 5x GOOD MORNING - DROP SNATCH *tee "good morning" ja "drop snatch" liikkeet peräjälkeen, kun selän kulma nousee hyvää huomenesta pudottaudu samantien syväkyykkyyn kädet ojentuen suoraksi yhtäaikaisesti

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
3x[1+1+1] PRESSING SNATCH BALANCE + HEAVING SNATCH BALANCE + OHS
3+3+3x MUSCLE SNATCH + TALL SNATCH + DIP SNATCH
3x[1+1+1] SNATCH DEADLIFT + SNATCH from KNEE + SNATCH

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POWER SNATCH + SNATCH from KNEE + OHS
2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min
Choose your warm-up weights so that you beat your top weights from last week by at least 1kg before continuing up heavier.

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HALTING SNATCH DEADLIFT + SNATCH PULL + SNATCH PULL from POWER POSITION
all pulls full foot/flat footed
*halting -hold this position for 2-3 seconds before returning the bar to the floor
*pull from pwr pos.- hold this position for 2-3 seconds before pull.
2+2+3@85%, 2+2+3@90%, 2+2+3@95%, sn-%, rest btw sets 2min - mielellään remmit vetoihin

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PAUSE BACK SQUAT + BACK SQUAT
pause 3sec in the bottom, hold in the bottom let the legs relax as much as possible while continuing to brace the trunk forcefully - Drive aggressively up directly from the pause position that is don't sneak in a small nounce or rocking motion for assistance!
3x1x[2+3]@75%, bs-% / bw-%, rest btw sets 3min
example of rise 55-65-70%, *vasta-aloittaneet kuorma kehonpainosta 100% = BS 1RM

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video: HALTING SNATCH DEADLIFT

video: SNATCH PULL from POWER POSITION

video: PAUSE BACK SQUAT

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SUPERSET: quality *if there is time left, do supersets!

3 rounds: NO SHOES
30s ELBOW PLANK with WEIGHT *kuorma alaselän päällä
10+10x SIDE BEND *kb

Rest as needed

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Video: SIDE BEND *kb

3:00 BikeErg @ easy pace
1:00 SkiErg @ easy pace
+
0:30-1:00 Hang from rings
5/side ATG Split squats
10 Kang squats
3-5 Pike compression slides
10 Box jumps
10 Burpees
+
Build to workout weight for wall balls, lunges and Devils presses
* Practice few sets of toes-to-rings/GHD sit-ups and box jump overs between movements
+
@ workout weight
500m BikeErg
10m DB walking lunges
5 Toes-to-rings/GHD sit-ups
250m SkiErg
5 Box jump overs
2/side Single-arm DB devils presses

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

Partner WOD

AMRAP8
YGIG
6 high box jumps 61/75cm
3 C2B (advancev athletes do 3 BMu)

Scale as needed

RestDay!