RestDay!

Mobility/Open gym

4 sets:

8-10 Strict Chest to Ring pull-ups (Use a false grip and pull as high as possible)

8-10 Strict Ring dips

10-12 GHD Sit-ups or Ab mat sit-ups For both the pull-ups and dips use a band if needed or put your feet on a box for assistance. You can also do bar dips instead of ring dips

Optional Accessory
WEIGHTLIFTING

Clean/Narrow Grip Snatch (power or squat)

Every 60-90sec x12

RPE 3 to 3+, or go by feel.

Eilinen/Lepo

A: E2M for 20min
1: Practice Hand stand
Beginner:
3x wall climb, 10sec lockout each rep
Intermediate:
30sec nosee 2 wall toe taps
Advanced:
30sec partner assisted free standing hand stand
2: Build up to 3rm weighted pull up
Use the time you have left each round to warm up your ohs and kb swing.

B: Partner wod
Row 500/400m each partner Wall sit*
And then
50 ohs 35/25kg partner hanging
And then
50 Kb swing 24/16kg, partner in plank
And then
Row 500/400m each partner Wall sit*
*If Wall sit is broken before the rowing is done 10 Burpee penalty.

Barbell Curl 21s: 3 x 7 @1/4 ROM + 7@1/2 ROM + 7 @Full ROM. Rest 90s.
+
World's Greatest Stretch x 20s each pose

• N-….-N of:
BB Push Press
80% of 5 @ 9 RPE
Use load of last week 5 @ 9 RPE
Accumulated 15 reps (X231 tempo)
Accumula le reps nello schema che preferisci serie da 3, serie da 2 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.

3*3 C&J 80%

3*5 Push press

3*3 Clean pull