WARM-UP

3 rounds:
20sec Split Jumps
20sec Jumping Jacks
20sec Up&Down

5-10 Down Dog to Cobra video and Perfect Stretch video

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GYMNASTIC STRENGTH

EMOM x10: same amount of Unbroken Push-Ups

Pick a rep scheme that is challenging but doable. Start this progression rather lightly.

Overall RPE 3 to 4

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CONDITIONING

12min AMRAP:

1) 10+10 Reverse Lunge
2) 20 Mountain Climbers
3) 60sec Plank Hold

RPE 3-4, go by feel.

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COOL DOWN

Squat Flow video

Squat clean
5x1 85-90%

EMOM 12:00
Minute 1: 10 Goblet Squats @32/24kg
Minute 2: 10 Deadlifts @120/80kg
Minute 3: 40 Double Unders

• Goal: UB for ALL rounds - loading should be challenging for that goal.
• Rx+:150/90kg / 50 Double Unders

3 kierrosta
3x Juoksu (yhteensä noin150m)
20 kyykky

josta suoraan

3 kierrosta
Etunojapunnerrus maksimi toistot
15 istumaannousu
20 lantionnosto

Takakyykky tai kotiversiona maljakyykky lapsella/koiralla/kanisterilla 3x5 toistoa

samat painot, tauko 2 min.

For Time:
21-15-9
Thrusters 43/29kg
Pullups

Front squat
5x5
@65%every 2min.

3 kierrosta

10 hauiskääntö tangolla myötäotteella
10 vipunosto sivuille
20 ojentajapunnerrus kuminauhalla

3 Clean and Jerks + 3 Toes to bar
6 Clean and Jerks + 6 Toes to bar
9 Clean and Jerks + 9 Toes to bar
…

Add (3) Reps to Each Movement...

Rx: 60/40kg
Masters: 50/35kg
Scaled: 40/30kg

1.) Bike
2.) Row
3.) Burpee over box
4.) Rest...

• Go hard, but sustainable pace.