Optional Accessory

GYMNASTIC CONDITIONING

EMOM x10 (5 rounds)

1) 5-15 C2B
2) 5-15 HSPU

RPE 3+ to 4

In teams of 2
quality working
partners alternate movements to complete 6 sets each of:

Dumbbell Push Presses x 5 reps @ 20X0
Box Step-Ups with Dumbbells x 5 reps each leg @ 2010 40/50cm
Dumbbell Floor Bench Press x 5 reps @ 20X1
Dumbbell Snatches x 5 reps each arm @ 20X0
Renegade Rows x 5 reps each arm @ 2010

eka toinen tekee db push press - toinen jatkaa heti box step up jne....

4 sets of:

DB/KB Waiter’s walk 50 m (25m / arm)

Rest 2 min between sets
Käsi 90 asteen kulmassa

Aloita pienestä painosta, pyri isompaan joka kierroksella, viimeinen olisi se "raskas" :) - merkkaa painot ( kb/db skills )

3 rds: super sets:
10 Ring row
Max reps Push ups
25 Weighted Sit up

Buy In: 400 meter Run

3 rounds :
3 Rope Climb
20 DB Front Squat @22,5kg/15kg
10 Box Jump

Cash Out: 400 meter Run
Timecap: 15 min

Back Squat
Every 90secs. x8
-2 Back Squats (2secs. in bottom Position) @65-70% of 1RM

WOD (S):
Buy in 50 DB/KB snatch
then:
5 rounds of
400m run
12 deadlift 80/55
15 push up
then:
Cash out 50 DB/KB push press (one DB)

3x3 @70-80%
3x2 @80-90%
5x1 @ 90-100%

Rest as needed btw sets.

Pystypunnerrus 5x8

Kapea penkki 3x6

Kohautukset kp 4x15-25

Voimapyörä 3-5 sarjaa

Hauberit 3-5 sarjaa vap.val.liikettä

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-2 Skin the Cat
2) 60-90sec Plank Hold variations

RPE 3