WARM-UP

3 rounds:
10-20 Mountain Climbers
5 Reverse Burpee (get on your back and jump)

Gymnastic Shoulder Stretch video

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GYMNASTIC STRENGTH

EMOM x10: same amount of Unbroken Push-Ups

Pick a rep scheme that is challenging but doable. Add 1-2 reps for the first 5 rounds, compared to last week.

Overall RPE 3 to 4

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GYMNASTIC CONDITIONING

Gymnastic Ab-Work video

1-2 rounds, go by feel

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CONDITIONING

Get outdoors! 60-120min easy pace activity.

RPE 2-3

This can be done separately to gymnastics work.

Wod
8 min amrap
4+4 Db strict press
8 C2b
10 Pistol squat
12 V-ups

Warm up:
Lunge flow

Mobility:
1min/side or exercise
-Quad roll
-Squat to stand
-Pec smash
-Triceps smash
-Side to side

4-8-12-16-20…
Push ups
hanging knee raises
Box step ups
hanging knee raises

3 kierrosta

800m juoksu
30 etunojapunnerrus

Pystypunnerrus 3x5 tai kotiversiona 3x10

samat painot, tauot 2 min.

30min
- tasainen tahti
- keskity asentoon (ryhdikästä juoksua/ kävelyä)
- Syketaso 110-130HR (tarvittaessa reipas kävely/ sauvakävely)

Barbell Cycling

every 90sec for 6 rounds:

5 T+G power snatch

WOD

AMRAP 15min:

max rep ring dips
400m run

EMOM 40
1) BikeErg / Assault Bike
2) SkiErg
3) Row
4) Rest

Start with calories of your choise and try to add.