Optional Accessory
GYMNASTIC STRENGTH

Every 90-120sec x5

3-8 Muscle-Up or MU Transition or Jumping MU

RPE 4 to 4+

3 min work, 1 min rest. Work in pairs. Fight for reps.
A)
Assault bike
B)
Db snatch 15/10
C)
Wall balls 9/6
D)
Synchro kbs 24/16
E)
5 Push ups - 10 Sit ups - 15 Squats
F)
Thrusters 35/25
G)
Ski

4x
2 Power snatch + 2 Snatch balance + 2 OHS
- use 50% of 1RM snatch

Rest 2min btw sets

3RDS

10 Dip (teline tai renkaat ilman kumia)
15 Strict TTB
10 Strict Pull up

For time:

50 TTB
25 Thrusters 60/40kg
50 C2B
25 GTOH 60/40kg
50 Pull ups
25 STOH 60/40kg
50 Pistols
20 Strict HSPU

CONDITIONING

EMOM x15 (5 rounds)

1) 5-8 D-Ball/Sandbag over Box/Yoke etc
2) Run 200m
3) rest

RPE 3 to 4

Set the yoke/box... around your chest height

Optional Accessory
GYMNASTIC STRENGTH

2-4 set, rest as needed

3-8 Russian Dip
RPE 4 to 4+

In teams of 2. 2 rounds for time:
2000 m row
50 ball slam
50 box over jumps
3 min rest
Share the work as needed.

WEIGHTLIFTING

5 set, rest as needed between.

Power Snatch + OHS + Hang Power Snatch + OHS

Find heavy of the day, RPE 4-5

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed:

1) 5-10 Toes to Rope
2) 20-30sec Banded Lateral Walk
3) 60-90sec Weighted Plank Hold

RPE 3 to 4