45 minutes Of :

4 Minute Cardio
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
4 Minute Cardio
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
4 Minute Cardio
10 to 20 Handstand shoulder taps
10-20 m Handstand Walk

CONDITIONING

4 rounds: 90sec ON, 30sec OFF (32min total). 

Start every round with 50-60sec on a Machine. You can choose 1-4 different machines, use them all or go by feel. Remaining time from 90sec:

A) DB Snatch @22,5/15kg
B) DU
C) Wallball
D) GHD Sit-Up

Overall RPE 3 to 4, not all out!

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Frog Flow or Hip Flow/Hip Flow 2.0
2) Shoulder Stretch 10-20 reps
3) 20-30sec L-Hang
4) 10+10 Banded Bulgarian Split Squat
5) 5+5 Single Arm DB/KB OHS
6) 5-10 Strict Bar Dip
7) Run/Row/Assault 2-5min

Triple 3

For time:
3,000-m row
300 double-unders
3-mile run (4,8km)

Porrastaen liikkeelle, juoksun voi tarvittaessa korvata pyörällä.

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow (hip/ankle/lunge/thorax, pick a different flow each round or stick with the same)
2) 10-20 Thoracic Glide and thoracic circles
3) Pistol Squats (you pick the rep scheme)
4) 5+5+5 Wall Squat
5) 3-5 Jefferson Curl
6) 10+10 Ring Circles

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5 Pre Loaded Vertical Jump
2) 6+6 Single Arm DB Lunge Arnold Press
3) 10 Prone Double KB Row
4) Practise Gymnastic Ring Kip
5) 5+5 KB Windmill
6) 20-40 kcal Airbike/Row/Run/Ski

Optional Accessory:

EMOM x10

2x Power Clean, Drop and Go.

Add loading after 2 sets. Find heavy double of the day.

RPE 5

CONDITIONING

3x6min AMRAP, 3min rest between

15 Power Snatch 40/30kg
15 Box Jump
15/12 cal Row

Overall RPE 3 to 4

Start every amrap from the beginning.

WEIGHTLIFTING

EMOM x9

Power Clean + Hang Squat Clean + Push Jerk

RPE 3 to 3+

Light and fast

STRENGTH
4 rounds, rest as needed

1) 6+6 Reverse Lunge
2) 6 Behind the Neck Snatch Grip Press
3) 6 Double KB Row, tempo 3010 (3sec negative)

RPE 4 to 4+

Try to add 5-10% compared to last week.