Optional Accessory:
GYMNASTIC CONDITIONING

EMOM x9 (3 rounds):

1) 10-20 TTB
2) 10-20 Push-Up
3) 15-30 Air Squat
RPE 3 to 4

Back Squat
3-Rep Heavy

50/40 cal Row/Air bike
150 DU's
30 HSPU

(Time cap: 9min.)

In teams of 2
Long Work For Time

Jaa toistomäärä parin kesken:

100 Thrusters (20 / 30 kg)
80 Pull Ups
100 Wall Balls (6+ / 9+ kg)
80 Push Ups
100 DU’s (or attempts or 200 SU’s)
80 Ring Rows
100 Lutteropallon olan yli vyörytys (7+ / 10+ kg)
80 Box Overs
100 Jack knives (linkkari)

12 min AMRAP
400m row
20 overhead lunges with kb 24kg/16kg
20 wall balls 9kg/6kg
10 HSPU

1) Shoulder Press 6 x 3 @50% of Last Friday. Rest 60s.

2) Bent Over Dual DB Rows 4 x 10. Rest 60s.

A.) Complete following 3x with quality:
5-8 side steps to plate (5-10kg)
5-8 back steps to plate
5-8 slow wall facing shoulder taps
10 wall facing shoulder shrugs
3m lateral HS walk Wall facing

B.) 3 rounds
30 sec hollow hold
30 sec arch hold
30 sec straight arm plank
30 sec rest

Run 5 x 200m. ALL OUT!

Result is slowest round. (TIME)

Rest 1:00 Btw sets.

Optional Accessory

STRENGTH

2-4 rounds, rest as needed:

1) 6+6 Single Leg Deadlift, tempo 4010
2) 6+6 DB STOH
3) 5-10 Strict TTB

RPE 3+ to 4

5 Rounds for quality
6-10 Ring rows
5 Tuck Hanging Leg Lift
6-10 Pseudo plansche push-ups
30-60s. Plank
12-30 Russian twist
3-10/side Cossack squat