1) 8 Minute AMRAP for Skill:
- 1-Arm Ring or TRX Row w/ (3-0-X-0) tempo x 3/arm
- V-Ups x 10
- Kipping Pull-Ups x 3-10 (Do not go to failure on these.)

2) Every :90 x 12 Minutes:
- 1st 90 seconds - Strict Pull-Up (Overhand Grip) x 3-6 reps w/ 1 second pause in the bottom. Scale by using a box underneath your feet, performing a jumping pull-up and slowly lowering yourself back down.
- 2nd 90 seconds - Ring or Matador Dip x 3-6 reps w/pause at the top and bottom each rep OR Ring or Matador Support Hold x 10-30 seconds

3) Every 2 Minutes x 12 Minutes, Perform:
- 7 Toes to Bar or Knees to 90
- 9 Box Jumps @ 24/20 in.
(Focus on landing softy on top of the box and step down each rep)
- 15 Meter Backwards Crawl
(Keep low back flat and level like you are attempting to carry a glass filled with water on your back without spilling any of the water. These are not to be performed fast. They should be performed slow and controlled with perfect mechanics. We are far more concerned with building core control and body awareness with this movement versus how fast we can complete it.)

*** Upon completing the 15 meter Backwards Crawl each round, you have the remainder of the 2 minute window to rest. Repeat that pattern for the duration of the 12 minute workout.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/Metcon-comp(18)
ot 3 min
5 burpees over the bar
10 cleans 105/75-*145/100
200m run

repeat 6x-record all times then average for score

work up to hvy 3 hang clean(12)

afterburner(2)
max rep du's

Finisher
2 min IT stretch
30 cuff iso per
30 oblique crunch

Gymnastics Skill Day:

1) 8 Minute AMRAP for Skill:
- 1-Arm Ring/TRX Row x 5/side
- Plank Body Saw x 5
- Bar Kipping x 10

2) Every 90 seconds x 12 minutes:
- 1st 90 seconds - Supinated (Underhand) Grip Strict Pull-Up (3-0-X-0) x 3-7 reps (Scale by using a box under your feet, performing a jumping pull-up and then focusing on taking 3 seconds to lower yourself down each rep)
- 2nd 90 seconds - Matador Dip x 3-7 or Matador or Ring Support Hold x 10-30 seconds

3) 12 Minute AMRAP:
- 3 Wall Walks
- 6 Burpee Box Jumps @ 30/24 in.
- 9 T2B

In Partners. One works on rings one works one on Box then switch.

Round 1 (3.5 min)
25:10 x1 Warm up round

Ring Row
Ring Fly outs
Ring Dips (leg assisted as needed)

Box Jump
Box Shuffle [0:48 in video link]
Explosive Step up [0:38 in video link]

60s rest

Round 2 (12.5 min)
6 minute controlled AMRAP boxes
30s rest
6 minute controlled AMRAP rings.

Ring Row x8
Ring Fly outs x6
Ring Dips (leg assisted as needed) x4

Box Jump x4
Box Shuffle x6
Explosive Step up x8

60s rest

Round 3 (8 min)
You go, I go 8 minute AMRAP One partner works on partner planks. Switch every exercise cycling through rings and boxes.

Ring Row x8
Ring Fly outs x6
Ring Dips (leg assisted as needed) x4
Box Jump x4
Box Shuffle x6
Explosive Step up x8

STEP DOWN from Box jumps and know your limit play within it!

Mark Down Round 2 total of both AMRAPs in results. All others in notes.

30 minutes

EMOM 12:
A. 20 KBS 32/24kg (american)
B. 45s Plank
C. 5/5 Box step-ups with KB front rack hold 32/24kg
D. Rest

Alternate btw a, b, c and d.
In C, first you do all 5 reps with left leg and then with right leg. Hold the KB on the other side than your leg your stepping on.

4 sets, rest 1-2min between sets

15-20 GHD Sit-Up
5-10 Strict C2B Pull-Up
10+10 Single Arm DB Press

Ohje: GHD istumaannousut voit skaalata esim TTB. Pressissä tee 10 toistoa yhdellä kädellä seisten pressiä ja vaihda käsipaino sitten toiseen käteen.

5 rounds:
30sec ON, 30sec OFF

1) Slam Ball over the Shoulder
2) KB Thruster
3) DU
4) Box Over Jump
5) GHD Sit-Up

Kesto 25min. Tee 30sec töitä, lepää 30sec, viisi kierrosta. Valitse itsellesi joko sama toistomäärä, tai tee koko 30sec töitä. Pyri pitämään sama työmäärä läpi kaikkien kierrosten.

Skaalaus ja ohjeet:
1) Raskas slam ball: valitse kevyempi taakka, sinun tulisi pystyä tekemään 4-7 toistoa puolen minuutin aikana. Voit vaihtaa liikkeen myös kahden kuulan rinnallevetoon, mikäli palloa ei ole käytössä.
2) Valitse taakka, jolla saat noin 10 toistoa tehtyä
3) Tuplanaruhypyn voit skaalata yksittäisiin hyppyihin, tai käytä 30sec tuplien opetteluun
4) Hypy pitkittäin laatikon yli. Tarvittaessa skaalaa boxin korkeutta. Tee koko 30sec töitä.
5) GHD istumaannousun voit vaihtaa esim V-Uppeihin tai Tavallisiin istumaannousuihin.

50-40-30-20-10 For Time
Dumbbell snatch (alternating)
Push ups
Sit ups

15 min AMRAP
20 tuck jumps
15 burpees
10 hollow rocks

Complete with minimum rest between sets
Strict pull ups 10-8-6-4-2
Ring dips 10-8-6-4-2

15min AMRAP
200 m row/ skiers/bike
200 m run
20 wall balls 20/14

3 min rest

15min AMRAP
10 burpee pull ups
20 sit-ups
30 jump squats
40 push ups
50 sec plank

Cash out: 1/2 mile run