24min EMOM, 30sec ON, 30sec OFF ( 6 rounds)

1) Airbike
2) DU
3) Row
4) Double KB STOH

RPE 3-4

1. DU (40-60)
2. KB Hang snatch (4-8/hand)

(You choose weight/reps)

For time:

50/40 cal ski erg /row
25 DB/KB box step overs (DB/KB:t sivulla)
100 DU
Run 1000m (kortteli)
100 DU
25 DB/KB box step overs (DB/KB:t sivulla)
50/40 cal row/ski erg

4-5 rounds, rest as needed:

Strict Ring Dip
GHD Sit-UP

Go by feel with the reps.

Snatch Complex
1 snatch + 1 hang snatch
Build up to a quality single

5x5 @78%

5 rounds for quality

8 x floor press (penkkipunnerrus lattialta)
8 x zombie squat (etukyykky kädet suorina)
8 x ring dip or box dip
8 x sumo deadlift (maastaveto sumoleveydellä)

Aloita tangolla/kevyellä lastilla ja lisää painoa tarpeen mukaan jokaisella kierroksella. Pidä kuitenkin kilot suhteellisen kevyinä.

Every 90sec for 10 rounds:

5 Thruster

RPE 3-4

Go by feel and add loading. Bar From the Ground.

Row 5x1000m, 2min rest between

1st round RPE 3
2nd round RPE 4
3rd round RPE 3
4th round RPE 4
5th round RPE 3

Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

---

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

1) Flow and/or Glides (hip/ankle/lunge/thorax/thoracic glide, pick a different each round or stick with the same)
2) 5+5 Hanging Scapula Camshafts
3) Pistol Squat (you pick the rep scheme)
4) 3-5 Dragon Flag
5) 10-15 Scapula Push-Ups
6) 5+5 Single Leg Hip Thrust