EMOM20: Each minute is 30-40 sec work / 20-30 rest
L-Sit Chin ups (Palms facing in)
Ring Push-ups
Hanging Lsit flutter kicks
Wall facing handstand hold

4 rounds:
20sec: 10m Shuttle Run
10sec: rest
20sec: High Box Jump
10sec: rest

2min rest:

4 rounds:
20sec: Split Jump (alternate)
10sec: rest
20sec: Double KBS (eyelevel)
10sec: rest

2min rest:

4 rounds:
20sec: TTB
10sec: rest
20sec: Push-Up
10sec: rest

RPE 3-5

• 3-3-3 of:
BB Back Squat
3RM
90% 3RM 3-3 reps

“Cindy”
AMRAP 20'
5 Pull-ups
10 Push ups
15 Air Squats

For Time
63 Cleans (85/65 lb)
64 Wall Ball Shots (20/14 lb)
64 Pull-Ups
65 Kettlebell Swings (1.5/1 pood)
68 Front Squats (85/65 lb)

Morning: 90 min

1.Skill
A. TTP handstand walk follow along session

2.Weightlifting
A. Split jerk – build to a heavy triple (3) for the day, in a 20-minute window > technical lifts, light weight

Evening: 90 min

1.Skill
A. Ring muscle up practice for 50 min
Progressions

2.Aerobic work
A. Easy AB for 30 min
162 cal, 132/143

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Tuesday, 8:30AM will have Open Gym

Rinnalleveto riipusta kyykkyyn

5 x 3

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups 5 reps
Standard Push Ups 7 reps
One-Arm KB OHS Dx (light weight) 10 reps
One-Arm KB OHS Dx (light weight) 10 reps
Ring L-Sit max time hold