18 min for quality with a partner

Athlete 1: 3min

• Row

Athlete 2: 3min

• 10 Burpee
• 10 Box step over

Keep heartrate low and a steady pace. Switch between the parts every 3 min.

pick one

Mary or Cindy

Mary - 20 min AMRAP
5 HSPU
10 alt. pistol squats
15 pull ups

Cindy - 20 min AMRAP
5 pull ups
10 push ups
15 squats

Rest 5 minutes, then 5 minute EMOM-
( no measure )
:40 work, :20 rest
1- elbow plank
2- side plank, rt
3- side plank, lt
4- superman
5- hollow hold

Gymnastics Conditioning
Ninjas: EMOMx7: 12 unbroken kipping HSPU
Advanced: EMOMx7: 9 unbroken kipping HSPU
Intermediate: EMOMx7: 6 unbroken kipping HSPU
Beginner: EMOMx7: 3 unbroken kipping HSPU

5 rounds, rest 1-2min between movements

Squat Clean + 4 Front Squat AHAFA

6+6 Single Arm KB Press

10-20 GHD Sit-Up

Med.Ball Partner WOD

50-40-30-20-10reps of:
Wall Balls
Partner MB Situps
MB Ground to Overhead
20x10m Shuttle Run with MB after each round!

Every minute on the minute for 15min perform

• 1: 2-4 Wall climb
• 2: 30-50 DU
• 3: 20 Hollow rock

Pick a number for each movement and stick with it.

10x
New set every 90sec

Clean + 3 Jerks

Row Conditioning
4x 2 min row at 2k pace, 1 min rest

5 rounds for time (You go, I go)

• 12 DB snatch 50lb/35lb (alternating)
• 120m Shuttle run
• 6 DB snatch 50lb/35lb (alternating)

Timecap: 20min

Gymnastic movements 20-30min

(Katso video)

Stretching for 30-45min

Ohje: Katso vinkkivideo voimisteluliikkeistä tai kehittele oma jumppa. Venyttele 30-45min, älä unohda tätä osaa!