1a) Prone Lateral Raises: 3 x 30. No rest.
1b) Banded Pushdowns : 3 x 30. Rest 45s.

Maastaveto 6x60%, 7x65%, 8x70%
SitUps 3x10
Stoppiveto 2x5x50%
Jalkojennostot maaten 3x10

Sumoon siirtyvät:

Maastaveto 6x50%, 7x55%, 8x60% ("puolisumo")
Maastaveto 2x8x50% ("sumo, maksimileveydellä")
Maastaveto 5x70% ("kapea")
Läpiveto, leveä asento 3x12-20

Optional Accessory
STRENGTH

2-3 rounds, rest as needed between

1) 60-90sec Plank Hold
2) 10-20 Landmine Twist video

RPE 3 to 4

Both AMRAPs with Partner
AMRAP 12:00
24 Calorie Row
100 Double Unders
24 Wall balls @20/14

Rest 2:00

AMRAP 12:00
24 Hang Power Cleans @60/42.5kg
100 Double Unders
24 Calorie Row

*One person works. Split as desired.

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

---

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

---

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