Gymnastics

KB warm up

2 rounds of

6+6 single leg deadlift
10 kb swings
10 active to passive
10+10 single arm kb snatch
10 ring rows

Gymnastics for quality
- Butterfly & pull-up technique.
- Skin the cat + Ring hollow hold
- Advantaced: Ring Muscle up

• Accessorie: find your heaviest single KB snatch.
• "Penkin alta"

Partner AMRAP 7
1 Skin the cat
2 Ring dips
3 Ring row / Ring Pullups

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.

Lämmittely ja mobility

Harjoitellaan mavea ja boxihyppyä

12min AMRAP
6 boxin yli burpee
8 istumaan nousua
10m askelkyykkykävely

Loppuvenyttelyt

10 min AMRAP

20 m karhukävely
10 m goblet - askelkyykkykävely (kevyt kahvakuula tai käsipaino)
3 PEP

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

16' E4MOM:
200m Run
20 DB Snatch (22,5\15kg)
20 DB Overhead Lunges (22,5\15kg)

On a 10Min clock, ascending ladder of
1,2,3,4,5,6,7,8,.....
Push Press @ 53kg/35kg
25 Double Unders (after each set of PP)

Superhidas valakyykky - hitaasti alas ja ylös

5 x 3

For time:
61/43kg thrusters, 10 reps
50 double-unders
61/43kg thrusters, 8 reps
40 double-unders
61/43kg thrusters, 6 reps
30 double-unders
61/43kg thrusters, 4 reps
20 double-unders
61/43kg thrusters, 2 reps
10 double-unders

There will be a workout..if you can get through the core warm-up.
All is unfair in love and core.

20mins AMRAP

• Box Jumps x 5
• chins x 5
• Prowler pull and push x 2
• t-bar rows x 8