CONDITIONING

3 rounds for time:
15-12-9

Cal Airbike
Thruster 45/32,5kg

Rest 3min between rounds

All rounds RPE 4 to 5

One round is 15-12-9 both movements. 3min rest between rounds.

Target: Very heavy breathing, gasping for air. Unbroken thrusters and furious with the bike. Push it hard. Your times will get worse if you work each round with RPE 4 to 5, don’t worry about that.

GYMNASTIC CONDITIONING
 
For time: 
1-2-3-4-5-4-3-2-1

Unbroken set of Ring Muscle-Ups.

After each set 3 High Box Jump. Workout ends with box jumps. If you fail your muscle-up→ 7 Burpee Box Jumps before continuing the workout.

Badasses go 2-3-4-5-6-5-4-3-2 or 3-4-5-6-7-6-5-4-3

RPE 4

Tailoring Options:

Lower Reps Scheme: 1-2-3-4-3-2-1 or 1-1-2-2-3-2-2-1
Ring MU→ Bar Mu→ Jumping Ring/Bar MU→ Banded Ring MU

Optional Accessory
GYMNASTIC CONDITIONING

3 sets, rest as needed between:

Bottom half + Top half + Full Strict TTB video

Pick a rep scheme you can do all sets unbroken.

RPE 3 to 4

Day 2
Handstand stamina

2-3 rounds for quality

1) 1+1 handstand walks around a box video
2) 5m handstand lean walk video
3) 20 slow & controlled shoulder taps video
4) 30 - 60 sec. handstand hold

1) Walk once around to box in both directions

2) Legs in straddle, lean shoulder as far as possible and bring legs forward before you fall

3) & 4) Try to do UB without breaking handstand, otherwise rest as needed

5-10min Bike/Row/Airbike
Then 2 rounds:
1+1 Single Arm DB Press + Push Press + Push Jerk + Split Jerk + Windmill
10 Ring Row
6 Burpee over DB

---

Thoracic Flow video and/or 10 Double Banded Passthrough video

Optional Accessory:
GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

1) 10-25 GHD Sit-Up
2) 10+10 Lateral Flexion video

RPE 3 to 4

3 rounds for time;
10 DB Hang Power Clean + Push Press @22,5/15kg
20 Burpees
Rest 2:00 after each round
Timecap: 16 mins

Goal: UB HPC + Push Press and 20 burpees without stopping
Rx+: 1-5 x Bar Muscle-ups to start each round, 25kg DBs

AMRAP 20:
1 Round of "The Chief"
200 Meter Run/ 250m Row/ 12/9 cal AB
2 Rounds of "The Chief"
200 Meter Run/ 250m Row/ 12/9 cal AB
3 Rounds of "The Chief"
200 Meter Run/ 250m Row/ 12/9 cal AB
...
[Continue to Add 1 Round of "The Chief"]

1 Round of "The Chief":
3 Power Cleans 60/40kg
6 Push-ups
9 Air Squats

Kyykky 6 x 2 x 80%

Raakarive + työntö

2+1x60%, 2+1x65%, 2+1x70%, 2 + 1 x 75%

Tempaus taskulta
2 x 1 x 65%
2 x 1 x 70%
2 x 1 x 75%
2 x 1 x 80%

Tiukat jalannostot 4 x 12

Suorinjaloin mave käsipainoilla 4 x 12

Every 90s. x6
2 Pause Snatch
* 3s. pause Hang position (Knee Level)
* 3s. pause High Hang position

And then..

Evey 90s. x6
2 Snatch balance
(from rack)