Mobility:
Pistol mobility
Banded over head position

For quality:
Camille's drills for hand stand walk

WOD:
AMRAP 20 mins.

HSPU x5
Rings muscle ups (assisted) x10
Pistols squats x15

WU
2rds
8x goblet squat
4+4 one arm KB swing
8x burpee
+
2rds
7x thruster
7x V-up/tuck crunch

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
3 x 3 (90%)
1 x 3 (95%)

Percentage from 1RM

3 sets × 10 reps

Go every 2:00

Double under practise for 15 minutes

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EMOM16
1. 10 Thrusters
2. 20 KB swings
3. 30-40s Double unders / singles
4. 30s Feet on box pike push ups

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Core holds
3 rounds:
20s + 20s Copenhagen hold
30s Reverse plank hold
20-30s Hanging leg raise hold

• rest as needed

T2B,
Warm up : calssisc gym
2x10 pull up 2x10 push up
Core- to floor
Hang arc hang hollow
hang arch/hollow
T2B to floor with SMR
to ring tuck t2b
to bar tuck t2b
to ring t2b
to bar t2b

Workout: 3-5 rounds
1 rope climb
10 push up
10 V sit
10 lunges

AMRAP 10

1-10-1

Deadlift 60/42,5
Burpees

A,
Every 1 min for 22 mins, alternating between:
7 Shuttle Runs, 20 m
8 Shuttle Runs, 20 m
8 Shuttle Runs, 20 m
9 Shuttle Runs, 20 m
9 Shuttle Runs, 20 m
10 Shuttle Runs, 20 m
10 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
11 Shuttle Runs, 20 m
12 Shuttle Runs, 20 m
12 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
13 Shuttle Runs, 20 m
14 Shuttle Runs, 20 m
14 Shuttle Runs, 20 m
15 Shuttle Runs, 20 m
15 Shuttle Runs, 20 m
16 Shuttle Runs, 20 m
16 Shuttle Runs, 20 m

https://beeptestacademy.com/how-to-conduct-a-beep-test/

B,
3 rounds for quality of:
Ring Support Hold, 10 secs
5 Strict Ring Dips
Bottom Ring Dip Hold, 10 secs
5 Strict Ring Dips
Rest 1:30

Back squat jump 4x5 reps