3 rounds for quality
2+2 TGU go as heavy as possible
20 s HS hold (free)
5 BAR MU
3+3 weighted pistols go as heavy as possible with good form

Gymnastics (20-25 minutes)
Handstand Hold, Free Hold, Walk practises for 10 minutes
Rope Climb or toes to bar skills for 10 minutes

If you are already skilled with these do something like emom 12
odd min : HS walk x 10 meters and even min : 1-2 rope climbs / 8-12 ttb
Otherwise focus first on one thing and then the other. Goal is to make
you own skill level better. try hard enough!

How did it go, what did you do?

For athlete who has 5 or more strict unbroken hspu’s

1 max rep unbroken set of strict hspu

+ 4 x 60% reps of max set

*Every 2min

*Use a mat or abmat + plates on the sides

3x5 Banded OHS (overhead squat)

Use bands and Kettlebells/Plates...Scale if needed

E1,5MOM for 15min
2x Snatch pull
1x Power snatch
1x OHS

3rounds:

15 GHD hip extension + 30-60s Kb front rack hold

3 rounds
10 back squats 80kg/55kg
10 C2B
6 front squats 80kg/55kg
10 ring dips

3 rounds (complex)
6 stand ups
6 pistols alternating
6 strict T2B
1 power pull over

Find a heavy set in 20min.:
1 Squat snatch
1 Low Hang Squat snatch
1 Hang Squat snatch

• Ohjeistus:
• Hae päivän raskas kuorma ko. sarjaan.
• Kaikki 3 toistoa tehdään putkeen ilman taukoja.
• Low Hang snatch suoritetaan hieman polven alapuolelta.
• Hang snatch suoritetaan hieman polven yläpuolelta.

Weighted dips 4x3x70%