Optional Accessory
GYMNASTIC CONDITIONING

EMOM x6

7-14 TTB

RPE 4

Target: unbroken sets

5-10min Row/Airbike/Bike
Then 2 rounds:
10-20sec Banded Walk video
10 Air Squat Cross Kicks video
10 Ring Row
10 V-Up

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Squat Flow video or Squat Flow with a Plate video

Assault 50kcal
40 GHD Sit-Up
30 Alternate Arm DB Snatch 22,5/15kg
20 HSPU
10 MU

This is for time. Scale if needed.

Alternate for 5 rounds, rest as needed:

5 High Box Jump
5-10 Strict HSPU

RPE 3-4

3-5 rounds, rest as needed

1) Run 400m/Row 500m
2) 5sec Banded Core Hold
3) 5 High Box Jump
4) 5 Behind the Neck Snatch Grip Press

RPE 2-3

Optional Accessory:

CONDITIONING

7min AMRAP
15/10 cal Airbike
15 GHD Sit-Up

RPE 3-4

Optional Accessory:

CONDITIONING

3 unbroken sets, rest as needed between rounds:

10m Double KB Overhead Walking Lunge
10 Double KB C&J (from hang)
10 KB Squat

RPE 3-4

10min EMOM:

1) Row/Airbike
2) 5+5 DB Hang Clean Thruster + 5 Up&Down

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Snatch Drills video

CONDITIONING

“3k running test”

Run 3000m for time

RPE 5, maximum effort

Go to track or use GPS.

Target: <12min

Before starting, jog/run 10-15min. Dynamic stretches to posterior chain. Get your HR up, rest a little before start and push it to the limits!After test, jog/run 10-15min as cool down.

If you are not able to run somehow, row 3k for time instead.

WEIGHTLIFTING

4 rounds, rest as needed

2 Push Press + 3 Push Jerk + 4 Split Jerk

Find heavy of the day, RPE 4-5