Optional Accessory
GYMNASTIC STRENGTH

5x15sec Flutter Kicks, 45sec rest

RPE 4

Tailor the time if needed.

Optional Accessory:

3-5 rounds, rest as needed between

1) 10 GHD Hip Extension with 3sec hold at the top
2) 20-30sec Banded Walk video

RPE 3 to 4

Optional Accessory
STRENGTH

2-3 rounds, rest as needed between:

1) 6 Strict Press
2) 8+8 DB Row or Meadows Row video
3) 10-20 Landmine Twist video

RPE 4 to 4+

EMOM x8
1) Row 10-20cal
2) 10 Up&Down

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Frog Flow video and/or Squat Flow with a Plate video + Snatch Drills video

5-10min Row/Airbike/Bike…
3rounds:
10m Inchworm Walk
7+7 Single Arm Ring Row
10-15 Banded Good Morning video
10 Kipping Swing

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5-10 Down Dog to Cobra video + Perfect Stretch video

Yoke carry
3x15m @ AHAP

Warm up:
5min Easy row
15 Banded good mornings
5/5 Perfect stretch
10 Squat to hamstring
10 Banded pull with 2s hold
10m Squat walk

Row 5 x 5min (1min rest between sets)

Tee kaksi vetoa lähempänä aerobista kynnystä (70-75%) ja viimeiset kolme lähempänä anaerobista kynnystä (80-85%). RPE 3

+

Accessory WOD

On the minute for 6min @60-70% 1rm pushpress
1. 1 power clean + 3 pushpress
2. 1 power clean + 3 pushjerk
3. 1 power clean + 3 split jerk
On the minute for 6min @70-80% 1rm pushpress
1. 1 power clean + 2 pushpress
2. 1 power clean + 2 pushjerk
3. 1 power clean + 2 split jerk

Bodaus - yleisön valinta

Practice:
Handstand walk
(~15min.)