5-10min Row/Bike/Airbike
Then 3 rounds:
3+3 DB Snatch
7 Box Jump
8 Plank Hold with DB Drag video

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10 Double Banded Passthrough video + Thoracic Flow video

Day 2
Core strength

3-4 rounds for quality:

1) 3 Inch worm lowers video
2) 5 Strict T2B & 5 sec. hold
3) 15 arch rocks video

1) Go as low as you can, push hard into the floor and don’t arch your back.

2) Do the movement slow and controlled with legs straight.
Tailoring: T2B knees bent and slow lower with legs straight

3) Legs together and toes pointed!

Optional Accessory:
GYMNASTIC STRENGTH

2-3 rounds, rest as needed:

1) 45-90sec Plank Hold
2) 10+10 KB/DB Lateral Flexion video

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

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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