Warm Up
3 sets
1:00 row or air bike
5 inch worm
10 db snatches @starting at light weight and increase weight
10 db goblet squats
6 box step ups
3 box jumps
then workout prep
4 db facing burpees
4 db snatches
4 box jumps
4 heavy wall ball shots

Gymnastics

Warm up

2 rounds with partner

20 Passthrough
10x 10m run
10m wheel barrel
3 x 10m partner carry
20sec Handstand or 10 shoulder taps with partner

Gymnastics for quality

RX
Free Handstand (with HSPU)

INTERMEDIATE
Handstand walk (for distance)

BEGINNER
HSPU (cycling)

AMRAP 6
YGIG with partner

3m handstand walk
2 HSPU
1 boxjump 60/70cm

10 ROUNDS 40s ON/20s OFF
Erg for calories (Ski, Row, Bike, Echo)

By in 800m run

21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee

Cash out 800m run

Sprintti

4 x 60 m, palautus 6 min sprinttien välissä, maksimaalinen suoritus
4 x 100 m, palautus 3 min, submaksimaalinen suoritus

Harjoittelusta infoa
https://www.trainer4you.fi/blogi/kestavyytta-eri-tehoalueilla-osa-5-nopeuskestavyys/

WOD
4 kierrosta
20 m takaperin hyppy
5-20 m handstand walk TAI 40 m bear crawl

Lämmittely

Sprintti

EASYwod:

Esim pyörällä intervalli:

10 rounds

3 min rauhassa
1 min kovaa

B) On the minute for 4 rounds
1. 5 strict chin-up with 2s pause on top
2. 6-8/side alternating top down DB shoulder press
3. Rest

C) Core 3 rounds
30s russian twist
30s hip lift
30s rest

AMRAP 14:00
1 Clean and jerk* 155/105
10 TTB
30 dubs

*C&J reps go up by 1 each round

Build to a heavy snatch, hang snatch & overhead squat for the day (must be an unbroken complex)
Then 1 drop set of the above complex @ 90% of max

Back squat
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%
1 @ 95%

Strict press 4 x 2 - as heavy as possible

Optional accessories
3x10 incline bench press
3x10 shoulder press
3x10 barbell skull crushers

Run: 3 x 1000m
- Rest 2min btw sets

Ski: 3 x 1500/1200m
- Rest 2min btw sets

AB: 3 x 3200m (2 miles)
- Rest 2min btw sets

On the 1:30 x 10 Sets:
30ft. Unbroken Handstand Walk
Max Calorie Echo Bike