Gymnastic Strength

5 rounds, 20sec ON, 40sec OFF

1) L-Sit (rings)
2) Top of Ring Row (inverted if needed)
3) Bottom of Push-Up (Chest 1cm off from floor)
4) Hollow Hold

RPE 4-5

Scale if needed (time, movements).

10RM

40 cal AB
3 rounds
12 ring dips
8 cleans 70kg/50kg
then
40 cal row

Weighted chin-ups
1-1-1-1
Rest as needed.

3 kierrosta
10+10 kahvakuula kulmasoutu
6+6 1 jalan lantionnosto jalka korokkeella
10 vipunosto takaolkapäille
2min lepo

4x
New set every 8th minute

20/15 Cal. Row
16 DB Snatches
15/10 Cal. SkiErg or Assault Bike
15 Box Jump Overs
10 Burpees

2 Deadlift

25 Burbee

4 Deadlift

20 Burbee

6 Deadlift

15 Burbee

8 Deadlift

10 Burbee

10 Deadlift

10 Box Jump

8 Deadlift

15 Box Jump

6 Deadlift

20 Box Jump

4 Deadlift

25 Box Jump

2 Deadlift

@ 55/80kg

TC: 22MIN

Basic Conditioning
For 40min

5+5 KB Turkish Get-Ups 24/16kg
10 Inchworms
20 Pushups
20 Slam Ball Over Shoulder
10+10 KB One Arm Push Press 24/16kg
200m Run (10x20m)

30min amrap

20 wallball
15 t2b
50 DU
15 pullups
20 situps

Liikkeet järjestyksessä vuorotellen!

On the 1:30 x 5:
1 Pausing Power Clean*
1 Power Clean

• Two pauses on the repetition.
• 2 Second Pause at Knee
• Second Pause in Catch Technique loads. Light to moderate, focused on movement.