Gymnastics hold:

4-5rounds:
20s ON / 40s off
1) chin over bar
2) ring support
3) hollow hold
4) bottom of ring dip

EMOM 42

1 Minute : 10/7 Calories Echo Bike
2 Minute : 5 Deadlifts 120/80kg
3 Minute : 12 Wallball Shots 20/14p
4 Minute : 8 Strict HSPU
5 Minute : 1 Legless Rope Climb
6 Minute : Rest

8 Rounds For Time:
6 KB Deadlifts @2x24/16kg
8 KB Push Jerks @2x24/16kg
6 Box Jumps @61/51cm
- One completes the whole round while other one rests

Find your max height in 10min. Huom! Etsi päivän maksimikorkeus 10 minuutissa.

7-5-3-1
-Nousu V2-V1, lähtö n.67-72%

3rounds:

3min On/1min Off
1) bike
2) row
3) ski
4) echo

2min easy / 1min moderate / 1min rest

RX: For time:
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts @60/40kg
50 burpees
25 C2B

Scaled: For time:
100 double-unders
90 sit-ups
80 box step-ups
75 deadlifts @50/35kg
50 burpees
25 pull up

RPE 4.5

TC 30min

Skaalaukset: DU->su sit up->reps box step up->reps DL-weight/reps burpee->reps pull up->jumping pull up/ring row

Huom! Jos tunti on täynnä toinen heat voi lähteä esim 5min porrastuksella.

EMOM x 20

1) monostructural
2) 5-10 ttb + 5-10 push up

EMOM12
1 snatch pull + 1 hang snatch @60-70% of 1RM snatch

15min with light weight: (40-50% of 1RM snatch) 2 "no feet" snatch balance + 2 OHS (2s pause at the bottom)

Huom! Kevyillä painoilla keskittyen tekniikkaan. "No feet" = jalat eivät saa irrota maasta. Päkiällä nousu saa tapahtua ponnistuksen/ojennuksen jatkumona.