3x 3reps of Pause back squat (3s hold at the bottom)

4 x AMRAP 5

A) 10/8cal row, 8 burpee over rower

B) 10 kbs, 10 box jump over, 10 sit up

rest 3min between sets

21-15-9 reps of
Hang Squat Cleans 60/40kg
Handstand Pushups

GYMNASTICS STRENGTH

4x5-10+ strict pull up
+ 1 max reps

scaled last set max reps seated pull up

Weighted Dip
(3-2-1)-1-1-1-1-1
2min Recovery

AMRAP15
15 box jump over
max effort L-sit/ L-hang
40m sandbag/ d-ball/ kb front rack carry

Work up to heavy 4rep push press (1-2 attempts)
Then,
2x6-8 reps @80-90% H4

AMRAP 8
8 Burpee over Bar
10 Thrusters 50/35kg
12 Toes-to-bar

3x1. Hae päivän maksimi tai 90%.

Gymnastics strength
strict c2b 4x 3-6 (hollow body pos.)
strict ring dip 4x 3-8

2+ reps in tank

Scaled strict pull up / banded ring dips / go bigger rep scheme if needed

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OPTIONAL GYMNASTICS

4-5rounds: 2-5 RMU
Rmu practice 4-5 rounds for quality/technique"