Gymnastics holds

5rounds:

20s ON / 40s off
1) chin over bar
2) ring support
3) top of push up
4) hollow hold

4 x 3 min ON / 2 min OFF
alt. between A & B

A. 3 min Max calories

rest 2min

B. AMRAP3
6 alt db snatches 22,5/15kg
6 burpees over DB

UB-finaali: "Valot sammuu"💥

15-12-9-6-3
Thruster 50/35kg
6
Bar over burpee

6x3 min ON 3min OFF

A)
7/9 Cal
3 Seinäkävelyä
6 T2B

B)
20 DU
6 KP/KK riveä riipusta
6 Etukyykkyä (KP/KK)

20min for Quality
10-12 Double DB/KB Bent over Rows
10-12 Banded Triceps extensions
8/arm Hammer Curls
10-12 Double DB Bench press

For time: you go, i go

Buy in: 60 wall ball

Then 5 rounds:
12 muscle up/c2b/pull up
14 hang power clean 42,5kg/30kg
16 t2b
18 overhead squats 42,5/30kg
20 bar facing burpees

Buy out: 60 wall ball

For 4 sets:
AMRAP in 3 mins of:
7 Bar Facing Burpees
7 Front Squats, 43/30 kg

Rest 2 mins between each set.

Back Squat 1RM
Build up sets : 8-5-4-3-2-1-1-1
If you feel strong, attempt a new best!

Optional : 5X5 at medium heavy weight
Rest 2 mins

15min AMRAP

10 Riveä kyykkyyn
10 Punnerrusta
10 Riveä raakana
5+5 Eturäkkiaskelkyykkyä

40/30kg
-Painon tulee olla alkuun mielummin liian kevyt kuin raskas

Rest & Recover