Optional Accessory:

GYMNASTIC CONDITIONING

3x 7-10 Strict TTB

RPE 3-4, rest as needed

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

1) 10-20 GHD Hip Extension
2) 10 Lateral Raise

RPE 3 to 4+, go by feel

5min Row/Airbike/bike
Then 3 rounds:

5 Double KB Push Press
5 Double KB Push Jerk
5 KB Front Squat
10 Double KBS (eye level)
5 Burpee over KB (lateral)
10 Kipping Swing video

---

Handstand Shoulder Opener video

STRENGTH

4 rounds, rest as needed

1) 5+5 Double KB Front Rack Box Step-Up
2) 10 Ring Row, tempo 3210 (3sec down, 2sec hold at the top)
3) 6+6 Lunge Landmine/DB Press
4) 5-10 Strict TTB

RPE 3+ to 4

CONDITIONING

15-12-9

DB Snatch @22,5/15kg
Box over Jump

DB Snatch: alternate arms
BoJ: Jump sideways over box (feet must touch top of the box)

RPE 4, or go by feel

Maastaveto korokkeelta 3x1x87,5%
-1kumiharkko

Leuanveto, 5x5-8 TAI Ylätalja 5x8-15
-vastaote

SitUps 5x5-8

A,
EMOM 10
Hang Power Clean
Hang Squat Clean
Squat clean

• add weight each set
• Start at 60-70% of 1RM clean

B,
Partner WOD
3 rounds of :
12-12 Deadlift
6-6 bar facing burpee
10-10 Hang Squat Clean
6-6 bar facing burpee
6-6 Hang Cluster
6-6 Bar facing burpee
Weight @60/43kg

Timecap : 18 mins

Tämä hetken 3rm

Warm Up
2 rounds
15/12 calories ski
50 single unders
8/8 tempo single arm z-press with dumbbell
8/8 single arm row on push up plank
16 alt leg v-ups

Strenght
Z-Press with Barbell 4x6 reps (tempo 3 sec lowering down, no pause, up, and 2 sec hold at overhead before next rep)
rest 2 min bwn sets

Barbell row + single arm elevated plank row with dumbbell 3x8reps + 8/8 reps
rest 2-3 min bwn sets
eli ota 1x20kg levypaino jonka päälle nojaat toisella kädellä ja toinen käsi soutaa (punnerrus lankku)

Metcon
3 rounds time
100 double unders / max reps in 75 seconds
25 ghd sit ups
15 kipping hspu/strict hspu/kipping hspu
time target is 10-12 minutes
Masters/scaled reps 80/20/12