• @82% Rest 3min btw sets

Deload week gymnastics EMOM

EMOM 10 min
ODD: 30 sec free / support HSH/ 30 sec rest
EVEN: 45 sec plank hold/ 15 sec rest

WEIGHTLIFTING

EMOM x12

1) Hang Power Snatch + Hang Squat Snatch
2) 5 High Box Jump

RPE 3 to 3+

Keep it light and fast!

EMOM x 5:
5 "Touch and Go" Squat Snatches

• Same load across all sets.
• 50-60%

"Sugar Daddy"
For Time:
21 Deadlifts,
400m Run
15 Deadlifts,
400m Run
9 Deadlifts,
400m Run

Barbell Pounds - 225/155
Barbell Kilos - 100/70

CONDITIONING

20min Max Cal Airbike

RPE 5 (maximum effort)

Speed Floor Press: 9 x 3 @55% of 1RM Floor Press, every 60s.
- 3 Sets Close Grip
- 3 Sets Medium Grip
- 3 Sets Wide Grip

3 Rounds for Time;
15 Strict Pull-ups
15 Burpee Box Jumps w. step down (61/51cm)
15/12 Calorie Row/Ski/C2 Bike or 1 x Stairs or 10/8 Assault Bike Cals

• 15:00 Time Cap
• Rx+ Option: Add 15 Dips (ring, bar) after pull-ups
• Pull-Up options: less (3-5 sets per round), :30-:45 worth of negatives per round, ring rows.

Optional Accessory

GYMNASTIC STRENGTH

3-4 rounds, rest as needed

1) 15-30sec Ring Support
2) 15-30sec Chest to Rings Hold
3) 15-30sec Hollow Hold

RPE 3+ to 4

20min alkavalla minuutilla

1. 3 raaka tempaus
2. 12/10 cal soutu