3 - 4 Rounds :

15 GHDSU Shoulder on Hip Line
10+10 Side Crunch

DELOAD WEEK

A) On the minute for 5min
1 muscle snatch + 1 snatch balance +
1 overhead squat (light weight)

B) 3x 30s on / 30s off
AMRAP squat snatch @40-50% 1RM
Rest 1,5min
3x 30s on / 30s off
AMRAP squat snatch @50-60% 1RM
Rest 1,5min
3x 30s on / 30s off
AMRAP squat snatch @60-70% 1RM

Spend 10 minutes on the Assault Bike - score is the total amount of calories accumulated

DELOAD WEEK

Gymnastics skill / capacity

2 rounds
2min easy erg
Every 30s for 2min: 4-6 handstand push-up
2min easy erg
Every 30s for 2min: 4-6 toes to rings
2min easy erg
Every 30s for 2min: 4-6 pistol squat

Sets: 0:00 / 0:30 / 1:00 / 1:30

Standing long jump = Vauhditon pituushyppy

4x3

*Jokainen tekee neljä sarjaa ja aina kolme hyppyä putkeen. Tulos pisin hyppy.

Alternating between Weighted Chin-Ups & Seated Shoulder Press ( 5 Rounds )

Chin-Ups 1-1-1-1-1
Seated Shoulder Press 7-6-5-3-3

Go Every 2:00 ( Total 20:00 )

E3MOM x5:
Intervals 1-4: 8 back squat
Interval 5: AMRAP back squat (no fails)
- Kaikki sarjat @ 76% of 1RM / RIR 1-2 (jatketaan siis samoilla painoilla, joilla ollaan menty edellinen 3 vkon kierto)

1) Hip thrust 4x6x75%
2) nordic ham curl 3x3

10 hang power snatches (30/42,5 kg)
2 rope climbs
150-m run

Scaled WOD
3 rounds for time:
10 hang power snatches
4 pull-to-stands
150-m run/10cal ergo

Back squat
5x3 @ 80%
2min recovery