1 Attempt for Max Reps

EMOM 12

1) 10-14 Pistols
2) 3-8 Handstand Pushups
3) 8-12 Knee-to-elbows

GYMNASTIC CONDITIONING
Every 90sec x7

Muscle-Up or MU Transition or Jumping Muscle-Up

Choose a rep scheme that will last all rounds. MU with rings or bar.

RPE 4

Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded pull-aparts
1b) Wheels on the Bus
*This is a superset where you’ll alternate each movement for each interval of 20s work.

6 @70%
3 @80%
6 @70%
3 @85%
6 @70%
3 @90%

Rest 2min btw sets

2 rounds
12+12 half kneeling 1 arm db press
10-15 hardened ring rows (control tempo)
rest 3 min

Alkavalla minuutilla 30min ajan

1. seinäpalloheitto 15
2. varpaat tankoon 10
3. tuplanaruhyppy 30
4. kahvakuula maastaveto 20
5. tauko

EMOM for as long as possible
36 Double unders
6 Ring dips/dips/box dips/push-ups

Tabata Elbow Plank: 8 x 20s hold/10s rest.

4 RFQ:
6 Alt. Box step ups w/ barbell in front rack (bout 35-40% of FS 1RM)
10 SDHP
14 Weighted abmat sit-ups
20 Superman rocks