4 rounds
8 passthroghs
10 cal airbike
10+10 kb snatches 32kg/20kg

Build to a heavy set of 8 in 10min.

Optional Accessory:

GYMNASTIC STRENGTH

Ab-work with a stick or gymnastic ab-work

RPE 3-4

2-3 rounds of
8-12 romanian deadlifts @40% of 1 rm dl
8-12 band pull aparts
rest 2 min

5 kierrosta

10 vipunostoa sivule
20 hauiskääntö kiekolla
30 ojentajapunnerrus kuminauhalla

Hyvää äitienpäivää!

10x 3min ON/2 OFF, vaihtele A ja B välillä.

A. 400m run + 10 thruster 40/30 + amrap burpee
B. 400m row + 12 alternating db snatch 25/15 + amrap box jump

Score: burpees + box jumps

STRENGTH

4-5 rounds, rest as needed

1) 6+6 Reverse Lunge
2) 5 Weighted Pull-Up
3) 10+10 Lunge Arnold Press (or lunge landmine press)
4) 20 Russian Twist

RPE 4 to 4+

100 Air squat,
4 Rope Climb,
75 Squat,
3 Rope Climb,
50 squat,
2 Rope Climb,
25 squat,
1 Rope Climb

7 Rounds
New round every 3rd minute

10 Hollow Rocks
10 V-Ups
10 Knee-hugs
10 sec Hollow Hold

Optional Accessory

GYMNASTIC STRENGTH

3-4 rounds, rest as needed

1) 20-30 Scapula Push-Up
2) 5-10 Hollow To Pistol Squat

RPE 3