Find your 10 RM thrusters

Run 7,5k Easy.

Eilinen/Lepo

Mobility

Every 90sec for 15min
1: Amrap Dips
2: 5 Heavy Power cleans TnG
Add weight every round on Power cleans. Score is heaviest set of Power cleans + worst round of dips combined.
+
3 rounds
30 sec Hollow hold
10-20 DB/Kb skull cruschers AHAP
Farmers carry 45sec AHAP

• 400m Run

• 1 rnd:
  5+5 Spider Lunge w/ twist
  5+5 Up&down dog
  45s. Shoulder rotations (w/ stick)

• 200m Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch / clean
  6 Press
  6 OHS / Front squat

• Mobility...

• Work on: Power snatch/Clean

5 Rounds for time
10 pull-ups (sub ring rows)
20 dubs/40 singles
10 WB slams 20/14
20 dubs
10 Devils press 30/15#
20 dubs

250m run
12 goblet squats
8 Plank DB row per arm

Barbell warm up
5 deadlifts
5 hang cleans
5front squats
5 push press
5 back squats

Strength
Clean and Jerk
EMOM x 12
1 Power Clean
1 Clean and Jerk

5 ROUND FOR TIME OF:
15 DEADLIFT 100/70 70/50
10 HSPU OR PIKE PUSH UP

• Run 400m (easy)

• 2 rds:
  9 Air squats
  7 Ring rows
  5 Push ups

• Run 200m (Moderate)

• 2 rds:
  3 Burpee over box
  6 Wallball

• Mobility...