5-10min Row/Bike/Airbike
Then 3-5 rounds:
7 Medball Clean
7 Burpee over Medball
7 V-Up

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10-20 Banded Good Morning video and 5+5+5 Wall Squat video

5-10min Bike/Row/Airbike
Then 2 rounds:
10 Medball Clean
1 Wall Walk + 10 Wall Facing Shoulder Taps
10 TTB/High Knees

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Banded Standing Hip Flow video + 5-10 Down Dog to Cobra video

Optional Accessory

GYMNASTIC CONDITIONING

2-4 rounds, rest as needed between

1) 1-2 Skin the Cat video
2) 5+5 Lying Shoulder Circles video

RPE 3

• 10cm lift off, then 1sec pause and explosive pull.
• Deadstop lifts, NO TNG!!!
• First 3 sets, leave 1rep in the tank (each set heavier than last week)
• Last set (3 reps) VERY heavy, 3RM of the day
• 2-4min Rest

Technique 10-15min

Rope Climb

Emom 8

1. 1-2 Rope Climb
2. 8-12 Swing

2min Rest

Emom 8

1. 20-30 sec Hanging
2. 5-8 Burpee

2min Rest

Emom 8

1. 20-30 sec Hollow Hold
2. 8-12 Dumbbell Push Press

A.) Rope climb / legless rope climb

B.) EMOM 16
Min 1: Headstand hold 30 sec
Min 2: DU 40 sec max 50 reps
Min 3: L-sit 20 sec
Min 4: Tempo pause ring row 5-8 reps

3 RFQ:
10 Seal rows
10 Chin-ups
10 V-up combo
Rest as needed

1 V-up combo:
L leg + R arm
R leg + L arm
Both legs + Both arms (normal v-up)

4R:
30 sec Row (+AB if 3 people on this station)
30 sec rest
30 sec Seated WB 9/6 kg
30 sec rest
30 sec Dual Russian KB-Swing AHAFA
30 sec rest
30 sec bumper OH situps
30 sec rest

4:30 min rest

4R:
30 sec bumper OH walking lunges
30 sec rest
30 sec TTB
30 sec rest
30 sec WB 9/6 kg
30 sec rest
30 sec pushups
30 sec rest

36 min

12 rounds Every 90 sec

Snatch + OHS

Lämmittely:
3krs.
10 burpees
10 L-Sit ups
15 GTOH, plate

Tempaus
4 x 1 x 85%

Snatch drop
8 x 1, nousu raskaaseen

Takakyykky, raskas ykkönen

Accessory:
15 Linkkari
15 Sumomave, käsäpaino/kahvakuula