Maiju

3 rounds of:

10 toes to bar / leg raises
20 kb swings
10 burpees

TC 10min

90,100,110,120x5

A) Easy warm up: 12min
- 200m row
- 8+8 WGS
- 8 high box step up
- 8+8 KB gorilla row
- 16 alt KB swing

B) Little faster: YGIG 12min
Split the reps
- 20 wall ball
- 40 rope jump
- 20 kb swing, OH
- 40 rope jump
- 20 sit up

C) Lets go: YGIG 12min AMRAP, alt 1&2
1. 6/8 Cal row & 4 burpee
2. 8 box jump & 4 DB CJ

4:00 SkiErg @ easy
3:00 Echo bike @ easy
2:00 SkiErg @ moderate
1:00 Echo bike @ moderate

+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)
30 Speed rope steps
5 Prone PPT pulses & hold last rep (10-sec)
0:20 Handstand flutters
+
Ring muscle-up prep – 1 or 2 rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
(optional) Run through
3 Ring muscle-ups
6 Burpees to rings
9 (cal) SkiErg
12 (cal) Echo bike
1 Handstand walk, 25’
35 Double-unders

Front Squat for load:
#1: 1 rep

Partner workout (You Go , I Go)
3 sets (8 mins work / 3 mins rest)

40/35 calories row
30 box jump@60/50 cm
20 kipping pull up
10 syncro burpees

Pick up where you left off last round.
Goal: 4+ rounds during the 3 sets.

Weighted reverse plank on bench

2min total time

*you can split the time

Part A).
Skill Primer
Dip Muscle Clean, High Hang Power Clean & No Feet Push Press
(5-8 sets x 2+2+2)

Part B).
Clean Pull, Power Position Clean & Push Jerk
(8 sets x 1+2+1 / 55%-70%)

E2MOM for 2 rounds:
1) 10 Deadlifts + Deadlift hold
2) 10 Ab-wheels + Plank hold
3) AMRAP: 10 AMSU + 10 Back extensions
4) Rest