Optional Accessory:

50 TTB for time. Every time you brake a set: 20m heavy slam ball carry.

If you can´t do 10+ reps unbroken in the beginning, scale the total amount to 30 TTB

RPE 4-5

Optional Accessory:

GYMNASTIC CONDITIONING
For quality

40 TTB
20 HSPU
10 MU (ring or bar)

RPE 2-3

Optional Accessory

GYMNASTIC STRENGTH

Gymnastic Ab-Work

RPE 3 to 4

Optional Accessory
STRENGTH

2-3 rounds, rest as needed between

1) 5 Banded Pull-Apart, tempo 5015 (5sec negative, 5sec hold at the top) video
2) 15-30sec Ring Support video

RPE 3 to 4

Optional Accessory:

GYMNASTIC CONDITIONING

10min EMOM

1-5min: 1-5 Muscle-Up or MU transition

6-10min: Pike Push-Up

RPE 3-4

First 5 rounds with MU, last 5 rounds with Pike Push-Up.

Optional Accessory

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed

1) 10 Hollow Pull-Down
2) 20 Russian Twist

RPE 3

CONDITIONING

3-5 rounds, go by feel

1) 3min with a Machine or easy jog, nose breathing only
2) 10m Inchworm Walk
3) 5-10 Medball Clean
4) 5-10 Single Leg V-Up video
5) 30sec Active/Passive Hang

RPE 2-3

Optional Accessory

GYMNASTIC CONDITIONING

EMOM x15
1) 5-10 HSPU
2) 5-15 C2B
3) 10-15 Hollow Rock

RPE 3 to 4

1x [ 1 Clean Pull + 1 Low Hang Power Clean + 1 Hang Power Clean ]

Build to today's heavy 1+1+1.
--then--
5 x 1+1+1 @ 80-90% of 1, go every 90 sec.

B.
Joka toinen min, 16 min
1 min 10 Burpees
2 min 5 Power Cleans