Back squat

4-3-3-2

E3MOM / 1-2 reps in tank

Front squat

4-3-3-3

E3MOM / 1-2 reps in tank

EMOM x30

1) monostructural
2) round of cindy
3) rest or core of your choice

6min alkavalla minuutilla
5 raaka rinnalleveto + työntö @ 60-70% ed. osiosta, pyri ”touch n’ go”-tyyliin

5-4-3-4-5 front squat
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

pause back squat
- find a heavy single in 12min

Option 1
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

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Option 2
3 rounds for time with a partner:
40 knees-to-armpits
8 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.

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Option 3
3 rounds for time with a partner:
30 hanging knee raises
12 inch worms
– One athlete works at a time. Athletes may alternate as they see fit.

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Goal & Intensity
-Build upper-body endurance and core control under sustained gymnastic effort.
-Partner work allows you to keep intensity high while maintaining clean, efficient movement.
-Alternating intervals of work and rest — one athlete moves while the other recovers, keeping heart rate high and recovery under pressure.
-Switch before you’re spent — shorter sets mean better quality reps and smoother pacing.
RPE: 8 → hard effort, but every rep should stay technically sound.
Why: This style of workout improves midline strength, shoulder stamina, and fast recovery between short, intense bouts — skills that carry over directly to higher-level gymnastics and longer WODs.

6x 30s. on - 30s. off
strict c2b pull up for reps

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Goal & Intensity
- focus on perfecting the movement
- choose a scale you are able to control

Weighted Pull Ups

3-3-3-1-1-1

Go every 3:00

6 Sets x Every 4:00

4 Shoulder Press, every set as heavy as possible
6 Chinese Dumbbell Row