Gymnastics strength

4 sets of:
10 Ring push-ups

Scaled if needed!

50-40-30-20-10 reps for time of:
Row (calories)
Thrusters
♀ 35 lb. ♂ 45 lb.
Post time to comments.

Skills

Double unders

Every 90s:

Split Jerk (from the rack or blocks)

1-1-1-1-1-1 (75/80/85/90/95/100%)

EMOM 47

Min 1-7: 5 Snatch Balance + 5 Box Jump

Min 8 REST

Min 9-15: 5 OHS + 5 HSPU

Min 16 REST

Min 17-23: 5 Front Squat + 5 Back Squat

Min 24 REST

Min 25-31: 5 Push Press + 5 Bar over burbee

Min 32 REST

Min 33-39: 5 Hang Squat Clean + 5 Ring Row

MIn 40 REST

Min 41-47: 5 Thruster + 5 T2B

• Sama paino alusta loppuun!

• Sykkeet pk- alueen yläpäässä/ vauhtikestävyysalueen alkupäässä

• Painot noin: 15-20/25-30kg, EI ISOMPIA PAINOJA!

A: Push Press: 3RM in 8 sets. Rest 2mins
- All sets 3 reps and building weight

B: Handstand Push-ups: 5 x 5. Rest 90s.
- Scaling Options: Deficit Strict, Strict, Abmat, Pike variations.

C: DB Hammer Curls: 4 x 10. Rest 60s

First finish part A, then B, and finally C.
Take the rest time serious!

For Time (with a Partner):
65 Front Squats 61/43kg
65 Kettlebell Swings 32/24kg
16 Partner Over Burpees
400 meter Run
65 Hang Power Cleans 61/43kg
65 Single Arm Kettlebell Presses 24/16kg
16 Partner Over Burpees
400 Meter Run
65 Chest to Bar Pull-Ups
65 Box Jumps 80/60cm
16 Partner Over Burpees
400 Meter Run
65 Push-Ups
65 Pendlay Barbell Rows 61/43kg
16 Partner Over Burpees
Each partner wears a weight vest 9/6kg

2x AMRAP: 3 ja 6

5 C&J 30/42,5kg

10 Pull up

5 C&J 30/42,5kg

10 Push up

5 C&J 30/42,5kg

10 Air Squat

• 2 MIN REST between the AMRAPS

• The result is sum of both AMRAPS

2-4 rounds, nose breathing only:
5 Burpee
5 Hollow Rock
5 Kangaroo Squat

5min Row/Airbike/Bike

Then 3 rounds with 5-10 reps:

Romanian Deadlift (hips high)
Reverse Grip STOH
Good Morning
Front Squat
High Hang Squat Clean
Split Jerk
20-30sec Plank Hold

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Thoracic Flow video and Lunge Flow 2.0 video