3 Rounds for time w. partner:
Row 1k
50 Hang Power Snatch (35/25kg)
30 Kipping Pull-ups

• Split work as you wish
• Rx+: 42.5/30kg + C2B Kipping Pull-ups
• 30 Minute Cap

4x4min (2min rest)

(A) AMRAP 4
Of Wall Balls
*start every minute with 5 Deadlifts 100/70kg

(B) 4min Core quality of:
5/5 Hollow to Arch to Hollow roll + V-ups
10/10 Side Plank Lifts

(C.) AMRAP 4 (Quality, with good tempo)
5 Ring Dips
7 Ring Rows (strict and challenging)
10 Air Squats

(D) ME Cal. Row/Ski/Bike

E3MOM for 12min
25 KB-Snatches
50 Double unders
Remaining time in the plank.

Saksityöntö telineestä:

5-7x4, 60-80%

Mitä vähemmän painoa sen enemmän voi sarjoja tehdä.

Rinnallevetotekniikka:

5-7 x 1 x rive riipusta polven alapuolelta. + 1 x rive maasta (70-90%)

5 kierrosta, aikaraja 20min
30 seinäpallo
100m juoksu

tauko

5 kierrosta
20 ojentajapunnerrus kuminauhalla
10 vasarakääntö käsipainoilla

Back Squat
4x6r @ 65-70%
90s. Recovery

Gymnastics Endurance Week #1

1a) Handstand Push-up: 3 x submax. Rest 45s.

Options: Kipping (only if you have strict reps), strict, pike from box, pike on floor, Seated DB Shoulder Press (3 x 8-12reps)

1b) Strict Pull-ups: 3 x submax: Rest 45s.
Set #1: Wide Grip, Pronated
Set #2: Shoulder width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip

*Option: Partner Assisted as needed.
*Done as superset

Paljon onnea Tomi ja sori muut :)

In 30 minutes, perform
3000 m run, then AMRAP the remaining time

30 deadlift 50/35 kg
30 hop over bar
30 hang power clean & jerk 50/35 kg
30 hop over bar
30 front squat 50/35 kg
30 hop over bar
30 power snatch 50/35 kg
30 hop over bar

skaalaus: skaalaa juoksumäärää niin että sinulle ei menisi siihen merkittävästi yli 15 min

5 Rounds of:
2 Minutes Max Calories on the Rower, Skier or Assault Bike (or 2 x Stairs)
100 Meter Farmer Carry (32/24)
Rest 60s

*Score = total calories after all 5 rounds