STRENGTH

4 rounds, rest as needed

1) 6 Bench Press
2) 10+10 Meadows Row or DB Row
3) 10+10 Single Arm Lateral Raise

Try to add 5-10% to first 2 movements compared to last week.

RPE 4 to 4+

Try to add 5-10% to compared to last week.

7 rounds for time:

9 Wallball
4 TTB

Try to hit all reps unbroken. Target <4min Fast transitions.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-2 Skin the Cat
2) 5-10 Crossbody Hollow Pull-Down
3) 30-45sec Lateral Banded Walk
4) 3-5 Pike Push-Up

RPE 3 to 3+

Skillday

Work on your weaknesses for 20-30min.

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

1) Flow of your choice (frog/hip/ankle/thoracic…)
2) 10-20 Parallette Passthrough
3) 1-3 Gymnastic Ring Kip
3) 10-20 Hollow Pull-Down
4) 6+6 Single Leg Hip Thrust
5) 5-20m Handstand Walk or Handstand 360 on a box
6) 20-40m Slamball/Sandbag Walk (in front of body)

For time:
25 C2B
25 HSPU
25 C2B

RPE 3-4

Target <5min. Scale if needed.

WEIGHTLIFTING

Every 90sec x9

Power Clean + Squat Clean + Jerk. Drop and go reps.

Add loading by feel and find heavy of the day with 2 final lifts.

Then 

Every 45sec x7

C&J @75-85%. All lifts with same loading.

EMOM 9-12

1) machine
2) 5 deadlift + 5 jumping clean + 5 press
3) 20-40s plank hold

Emom 30

1) 6-10 Boxihyppyä
2) 10-20 Istumaannousua
3) 8-20 Cal koneella
4) 12m Eturäkkilunge (2x KP/KK)
5) Lepo

2-3sets:

10 snowangel
10+10 DB row
10+10 DB seated press

Front Squat Wave:
5-3-1-5-3-1.
- rest 2mins
- Start at 50-60% of 1RM
- second wave heavier than 1st wave.
- End at 90-95% of 1RM.