1. Bar muscle up (scale to C2B / Pull ups)
2. HSPU
3. T2B
4. Pistols
5. Hang power cleans 50/35
6. Wall balls 9/6
7. Burpees
8. Front Squats 50/35
9. Stoh @50/35
10. Box jumps
11. C2B
12. Thrusters

Add one movement each round. Workout ends when 12 Thrusters are done. Enjoy ;)

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

last time year ago

-HSPU/HS Walk n 20min

-Kipping pull up/butterfly/mu n 20min

3 rds for time

15 T2B
20 cal Row/Ski (ladies 16 cals)
25 Wall ball shots

TC: 13 min

Skillday

Work on your weaknesses for 20-30min.

---

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

1) 5+5 KB Windmill
2) 5-10 Arch to L-Sit
3) 1-3 Skin the Cat (can you do it hanging from a bar?)
4) 6+6 Single Arm OHS (KB/DB)
5) 20m Walking Lunge (anyhow, crossloaded, overhead, Farmers Carry…)
6) 20-40 kcal Airbike/Row/Run/Ski

Gymnastics strength. Don't rush. Focus on super quality and controlled movement

15 min for quality
10 strict toes to bar/k2b/knee raises
15 hollow rock
10 ring row or strict pull up
15 ring push ups (or regular)

Then 3 rounds, max reps in one minute
1) row cal
2) double unders
3) plate overhead lunges 20/15 kg
4) KB swing 24/16 kg
5) box jump

Yes there is no rest. Just deal with it. And maybe don't hit all out on the first rounds

HS hold:
-free hs hold parallettes
-free hs hold
-seinää vasten
-sivuttain seinää vasten
-levyt käsien tukena
-kaverin kanssa spotaten

Kerää 5 settiä ~50% testiviikon ajasta. Käytä tähän max 15 min.

1-5 Muscle-up,
10m Seal walk,
5+5+5 Wall Squat,
10-20 Banded Good mornings,
10-30sec L-Sit Hold

10 rounds for time
8 wall ball
6 KBS 24/16
4 push ups
2 strict pull ups

Time cap: 12 min

3min amrap:

• 500m soutu
• maksimitoistot burpee

Tulos on burpeitten määrä. Burpeet tehtävä askeltamatta.