F/250425 Workout

Warm Up

3 Rounds:

10 Scapula Pull-Up

10 Ring Row

10 Jump Squat

Spesific Warm Up

3 Rounds of

3 Clean High Pull

3 Front Squat (empty bar)

3 Strict Press

Strength

On the 2:00 x 6 Rounds

1 Clean Pull + 1 Hang Clean + 1 Jerk @ 75–85%

Gymnastics Skill

On the 1:30 x 6 Rounds

1–3 Strict Chest-to-Bar Pull-Up

5 Deficit Push-Up (with tempo)

10 Hollow Body Flutter Kicks

Conditioning

For Time:21–15–9

Deadlift (100/70 kg)

Hand-Release Push-Up

Burpee Over Bar

Accessory

3 Rounds:

30 Sit-Up

20 sec L-Sit

20 Russian Twist (DB)