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

STRENGTH
3-4 rounds, rest as needed

1) 5+5 Double KB Front Rack Box Step-Up
2) 10 Double KB Row
3) 10-20 GHD Sit-Up

RPE 3-4

Optional Accessory

CONDITIONING

Run 400m
10 D-Ball/Sandbag Ground to Shoulder
Run 400m

RPE 4

1a) Banded Facepull-apart: 4 x 15. No rest.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest.
*Complete all reps explosively – no pause
*Alternate back and forth until sets are complete.

3 sets of:
6+6 Box step ups / Box pistol squats 80/60cm
10 Snatch grip romanian deadlift (you choose weight. Go unbroken)
90 sec Rest btw rounds

Then

4 sets of:
30sec Double KB front rack wall sit
30sec Rest
30sec Hollow hold
90sec Rest

1a) Barbell Split Squats: 4 x 6 ea. Rest 30s.
1b) DB Neutral Grip Floor Press: 4 x 8. Rest 30s.
– pronated grip

7 DB Cluster (2x 22.5/15kg)
7 Bar Muscle up

(Time cap: 12min.)

• Go by feel (hard/easy)
• Scale if needed
• Should complete 10+ reps unbroken, when fresh

5 kierrosta

50 tuplanaru hyppyä
35 polvet rintaan (tuck ups)
20m askelkyykkykävely kiekko suorilla käsillä

1 min lepo kierrosten välissä