At the Gym

1.
Gymnastics skills
4 rounds for quality
30 sec Handstand walk / Shoulder taps in a wall facing handstand hold or plank
10-20 Kips at bar / Pull ups / Chest to bar pull ups
*Rest as needed. This is not a metcon.

2.
Strength
Shoulder press
5 x 5
*Go by feel with weights - no need to go heavy! We will start a new progression for these next week so try to see how it goes now. Perform a set every 2 minutes

3.
Accessories
3 x
10 Back flies
20 Hollow rocks
10 Lateral raises
20 Single leg V ups
10 Front raises
20 sec Hollow hold
*Rest as needed

Anywhere

1.
EMOM40
1. Pistol squats
2. Sit ups
3. Hspu
4. Hollow rocks
5. Chair step ups
6. Arch rocks
7. Push ups
8. Air squats
9. Mountain climbers
10. Burpees

*Work consistently for about 40-50 sec. In some movements you might need a little break in between that time so no need for going unbroken in everything.

Shoulder Press ( Deadstop )

5-5-5-5-5-5 Build in max weight OTD.

Go Every 2:30

3 Sets of:
10 Single-leg Squats Right
10 Single-leg Squats Left
5 Strict Chest-To-Bar Pull-Ups
- Focus on movement quality

Nice and simple exercise for Time.

400 meter Run
40 Wall Balls (20/14 lb)
400 meter Run
40 Hang Cleans (95/65 lb)
400 meter Run
40 Pull-Ups
400 meter Run
40 Deadlifts (95/65 lb)
400 meter Run
40 Push-Ups
400 meter Run
40 Box Jumps (24/20 in)
400 meter Run
40 Kettlebell Swings (1.5/1 pood)
400 meter Run
40 Toes-to-Bar
400 meter Run
40 Air Squats
400 meter Run
40 Hang Snatches (95/65 lb)
400 meter Run
40 Double-Unders
400 meter Run
40 Sit-Ups
400 meter Run
40 Burpees
400 meter Run

TL 50min

Skaalatussa versiossa toistoja 20, juoksu 400m.

4 Rounds of 40s on/20s off:
1) Ring Plank Hold
2) Arch Rock
3) KB Farmer Carry

5x5 back squat 60%

5 x 5-6 deadlift
- leave 2 reps in the tank
- rest 3-4 min btw sets

4 Rounds (AHAFA)
8 x Z press (2 x KB)
1min rest
8 x Weighted Pull Up
1min rest

4 x 10-15 wide grip bench press

deadlift
- up to a heavy three in 15min

3 x 6 deadlift
- 1 sec stop below knee
- leave one rep in the tank
- rest 3-4 min btw sets