Gymnastic skills (15-20 mins)
Pistol Squats (go with different progressions to full movement)
Toes To bar / Kipping leg raises

Goal is to get good way to do these movements on that workout.

5 rep of Clean Deadlift.

Handstands
Beginners: Head stand / Wall facing HS hold/ wall climb/ shoulder taps or Kick to Handstands and HS hold against wall
Advanced: Focus on Freestanding Handstands / handstand walking / Handstand obstacles

BS: 5/3/1+
(75/85/95%)

Strength (load)

Back squat, 7 sets of 2
Lift every 3:00 min
RPE 9.

Deadlift against a band
Build to a 1RM in 10 sets. Rest 2:00

8 kierrosta alkavalla 2 minuutilla

1 raaka rinnalleveto + 2 rinnalleveto kyykkyyn + 3 raaka työntö
Pidä paino maltillisena ja keskity hyviin asentoihin nostoissa

10min amrap:

• 5 burpee-boksihyppy (N 50cm / M 60cm)
• 10 kahvakuulatempaus maasta vuorokäsin (N 24kg / M 32kg)

Run / Row

1.
3 x 2000m. / rest 2:30

Keeping the same pace - about 2 second faster 500m average pace than in your 5k test.

2.
6 minute faster run. Try to feel and find out a pace you could keep for 12 minutes.

3.
Core
4 rounds.
* 30 sec hollow rock hold
* 5 V-ups
* 10 hollow rocks
Rest 1 minute between each round.

Work up to heaviest possible
3RM Touch and Go Power Snatches