2 rounds
6 min Row (easy pace)
1min rest
6 min:
20 box step up
15 sit up
10 push up
5 pull up
1 min rest

Go easy

3 серии
*90-60-30 сек кардио
*30 сек раскрытие гр отдела на мяче+20 сек самолет
*8+8 спайдермэнов с раскрытием гр. отдела
*30 сек с Д-болом на растяжку голеностопа
*30 сек вращение плеча с палкой

Superset!
3 rounds

Landmine Single Arm Push Press x 8-10 each.
Rest 45s.
Ring Facepull x 12-15.
Rest 45s.

5x 2 muscle snatch + 2 power snatch to ohs

Open prep
6 min amrap
10 Burpee box step up
12 Db/Kb hang clean and jerk 22,5/15kg

6 min rest

6 min amrap
16/14 Cal Row
16 Wall ball

10 min AMRAP
20 cal row
30 DU
10 burpee

Optional Accessory
GYMNASTICS by Erik Niemi.

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

1) Roll from front support to back support video
-5x in both directions

2) Slow and controlled weight shifts 3x10 video video
-pick a challenging version from week 3 complex

3) Handstand leans x15 video

4) Handstand walks around a box + hspu, 2x in both directions video
-do a hspu after each full circle

5) Kick up to handstand x 15 video

-max handstand walk in 5 min

-handstand hold + 5 seconds from last week

5min Row/Airbike/bike
Then 3 rounds:
3+3 x (KB Press + Push Press + Push Jerk + Windmill)
5-10 Goblet Squat
10 Hollow Rock
3+3 Single Leg Box Jump (step down)

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Handstand Shoulder Opener video or 10 Double Banded Passthrough video

6min Row, with 30sec easy/30sec hard. Increase the pace every minute.
Then 2 rounds:
5+5m Banded Lateral Walk
10 Empty Barbell Good Morning

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Hip Flow video or Hip Flow 2.0 video and 5-10 Down Dog to Cobra video

Deadlift
5x45%
3x55%
1x65%
ME 70%