Optional Accessory:

CONDITIONING

2 rounds for time:

Airbike 30/22 cal
16 TTB

RPE 4

STRENGTH

5 rounds, rest as needed

1) 3 Front Squat + 7 Back Squat (use a rack to switch front rack to back rack if needed)
2) 5 Weighted Pull-Up
3) 5 Bench Press

RPE 4

GYMNASTIC STRENGTH

5 rounds

20sec ON, 40sec OFF

1) Top of Ring Row
2) Bottom of Ring Dip
3) L-Sit (rings)
4) Bottom of Bulgarian Split Squat (this is 20+20sec alternating legs)

RPE 3-4

Scale work time if needed.

CONDITIONING

3-5 rounds, rest 30-45sec between movements.

1) 1-2 Rope Climb (legless)
2) 10-25 GHD Sit-Up
3) 5+5 Standing DB Press
4) 30-50 DU

Overall RPE 3 to 4

Target: Keep your average HR over 130 during the entire workout. Shorten the rest if needed. Breath heavily, but you are able to have a conversation.

Optional Accessory
GYMNASTICS by Erik Niemi

Quality before quantity. Perform movements with RPE 3-4: challenging but doable and repeatable.

Practice getting into headstand for 5 min
-from easiest to hardest: frog stance→ tuck→ straddle→ pike
video

Slow & controlled weight shifts video
-3x10 in front support
-3x10 in handstand (facing wall)

Kick up to handstand video
-10x horizontal, 10x diagonal, 10x vertical (use wall if needed)
-toes pointed & legs straight and together, push fingertips hard into the floor and try to feel the weight shifting on your hands

Max handstand walk in 5 min

Establish a comfortable handstand hold with good form (preferably wall facing handstand)
-record your time!

STRENGTH

4 rounds, rest as needed

1) 6+6 Reverse Lunge
2) 5 Press (barbell)
3) 3 Weighted Pull-Up

RPE 4

CONDITIONING:

EMOM x10

2 Thruster@60-65% and 5 High Box Jump

These are on the same minute. You should have around 30sec to rest. Bar from the ground. Overall RPE 4

@Skillday

Work on your weaknesses for 20-30min.

---

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

1) 30+30sec AP Toe Tapping on a Plate
2) 3-5 Wall Walk
3) 7+7 Single Leg Hip Thrust
4) 10+10 Single Arm Ring Row
5) Banded Core Hold
6) 2-5min monostructural (run or machines)

“Linda”

10-1
Deadlift
Bench Press
Squat Clean

For time: 10 deadlift, 10 bench press and 10 squat clean. Next round is 9+9+9...Last round is 1+1+1

Men:
DL 1,5x bodyweight
BP 1x bodyweight
SC 0,75x bodyweight

Women:
¾ of mens loading

DL 1,123x bodyweight
BP 0.75x bodyweight
SC 0,56x bodyweight

Time Cap 25min

RPE 4-5

Tailor the loading to fit your fitness level.

(last seen 23.6.2018)

8x3min AMRAP, 90sec rest between (A+B+A+B+A+B+A+B)

A)
Row 30/20cal + AMRAP of:
30 DU
10 C2B

B)

Airbike 30/20cal + AMRAP of

3 Power Clean 70/50kg
3 Front Squat
3 Jerk

Start every set from beginning. Keep a steady pace, not all out.

Overall RPE 4