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

Partner AMRAP 25
YGIG, divide reps anyhow

200m run (both)
40 KBS @24/16kg
30 wall ball @20/14lb
20 burpee no jump
rest 1min after each round

RPE 7-8

3 rounds for quality
10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
5-minute Bike or Row
3 rounds for quality
10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
5-minute Bike or Row

Ring muscle-ups

Prep, 1-2 rounds
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

3x12min AMRAP, ygig, 3min rest:
A )

-8/6 cal row

-8 push press

-20 rope jump

-4+4 wb side throw

B )
-10 KB lunges

-10 sit up
-10 KB swing

-10 sit up
-5+5 DB hang CJ

C )
-10/8 cal row

-5+5 DB snatch

-10 air squat

-5 shuttle run (1 rep=there and back)

MIKKO’S TRIANGLE

Kaloreita laitteella

Emom 48

Pyörä
Soutu
Hiihto
Echo
Juoksu
Lepo

LIIT 35'min

One @Runner moderate pace

Other performing a round of:

Treenaaja __________________________ Kuntoilija

4 Facing wall HSPU __________________ 4 HSPU
5 Ring dips __________________________ 5 Ring dips or modified
15"s L-sit Rings or boxes ____________ 10"s L-sit Rings or boxes
6+6 Dual DB OH lunges _____________ 6+6 Dual DB OH lunges

Warm-up

400m Jog @ easy
400m Jog/Run @ build pace
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
4-6 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

AMRAP 25
In teams of 3, YGIG, divide reps even

200m run (all)
30 KBS
30 wall ball
30 burpee no jump
rest 1min after each round

3 rounds of:
5+5 DB Snatches
10+10 DB side bends
5+5 KB snatches
20 KB side to side swings
Rest