Warm Up
2 rounds
2 min cardio machine
5+5 squat strech
10 scapula rolls + 10s hanging
10 walking lunges + strech
:30 Plank Hold

Gymnastic Holds
3 rounds
15-25s Handstand/Wall walk Hold
15-25s Chin Over Bar Hold
15-25s Knee Tuck hold on rings / bwn boxes
15-25s Single leg Wall sit hold R/L or 30-45 wall sit hold

rest 30s bwn movements and 2-3 min after full round.

Gymnastic Metcon
emom 16
1) Strict Chin ups x 4-6 reps or Negative Chin ups x 2-3 reps
2) Push Ups / weighted push ups x 8-12 reps
3) Abmat Sit Ups x 12-18 reps
4) Air Squats x 16-24 reps

15 wall-ball shots
Max-cal row
– Rest 2:00 between rounds.

Scaled WOD
Every 2:00 for 6-8 rounds:
8 wall-ball shots
Max-cal ergo
– Rest 2:00 between rounds.

Deadlift

Build to heavy 3 (H3) @ 2 RIR
+
2-3 x 3 @ 85%H3

A. 4x (kevyt)
3 vetoa
3 rinnallevetoa, taskusta
3 etukyykky
3 pystypunnerrus

B. 5x (nouseva paino päivän raskaaseen tai kaikki raskas)
2 rinnalleveto
2 ylöstyöntö saksiin

C. 3x (päivän raskas)
1 rinnalleveto
1 ylöstyöntö

D. 4x (nousevat painot tai kaikki keskiraskas)
1 veto
1 raaka rinnalleveto
2 raaka ylöstyöntö

3 rounds
row 1000m/Ski 1000m/C2Bike 2000m
- rest 1min between rounds
- tavoite sama vauhti kaikilla kierroksilla
- pyri samaan vauhtiin kuin edellisellä viikolla, vaikka lepoaika on lyhyempi

AMRAP 20 mins of:
Row,/Ski/ 500/450 m, Bike 1000/900 m
Walking Lunge, 30 m @ single dumbbell or KB farmer pos. 15/10kg or 16/12kg
25 Sit-ups
20 Hand Release Push-ups
Goal: 4+ rounds

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM 20 (0:45 work / 0:15 rest)

1) Wall-facing handstand push-ups
2) Rope climbs
3) Kipping handstand push-ups
4) Single-leg squats, alternating
5) Rest

Format. Each minute is AMAP (As Many As Possible) reps. You can break the reps into sets as you want (or do a single bigger set).
Intent. Accumulate EXCELLENT repetitions.
Movement options.

HSPUs → Wall-facing → Strict → Kipping
Rope climb → half-way up → Pulls to standing from the floor → Rope pull-ups
Single-leg squats → Single-leg squats to a band

Handstand hold – Accumulate 2:00-4:00 on your hands*

• Give yourself no more than 10-minutes to accumulate this time

Movement options.

Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

4 Rounds For Time:
500/ 400 Meter Row
3 Rounds of “Macho Man” 60/40kg

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks