1A) T2B 4X10
1B) RING DIPS 4X10

5 kierrosta happoja

max toistot lattiapenkkipunnerrus @50-60%
1min max toistot vasarahauiskääntö

EMOM 30min
5 x Pull Up
10 x Push Up
15 x air Squat

30s Work, 30s rest
Push Up
Bent over row

GYMNASTIC CONDITIONING

E3MOM x5

3-6 Muscle-Up + 10m Handstand Walk

RPE 3 to 4, you should have 90sec to rest on each round

Tailoring options:

MU→ Banded MU transitions + Dip
HSW→ Wall Facing Shoulder taps 20-30 reps

CONDITIONING

7 rounds for time:

200m Run
3 Muscle-Up
6 Power Snatch @50/35kg
9 Bar facing Burpee

Rest 90sec

Overall RPE 4

Target: unbroken reps, repeatable pacing. All rounds within 10sec.

Tailoring Options

Ring MU→ Bar MU or Jumping Ring MU/Bar MU or C2B
Power Snatch→ decrease loading

WARM UP
250m Row with Straight Legs
250m Row with Straight Arms
500m Row
10 Burpee over Rower
10m 4-Step Walk video
10m Inchworm Walk

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3-5 reps of Thoracic Flow 2.0 video and/or Handstand Shoulder Opener video

Optional Accessory
CONDITIONING

5 rounds for time:

10 Burpee
20 Air Squat
30 DU

RPE 3 to 4

Target: unbroken sets

WEIGHTLIFTING

A: 

Power Snatch + Squat Snatch. Drop and Go.

Every 60-90sec x9

Add loading by feel and find heavy of the day.

B 
With 75-85% of A

3min max rep Squat Snatch

RPE 5 (maximum effort)

Day 1
Kipping & T2B skill

Banded lat pulldown 2x10 video

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Beat swings inside a band 3x10-20 video

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T2B “leg shots” on a target for 5-10 min video
-Check video for instructions

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T2B + beat swings for 5-10 min
-Practice alternating between T2B and swinging on the bar, goal is to keep the same rhythm going on the swing

Tailoring options:
Easier → switch T2B to knee raise
Harder → throw in other bar movements as well (pull up / c2b)