Warm Up 3 rounds

10 GHDSU
30 DU
12 Cal Echo
10 Box Step Ups
10 Banded Facepull

EMOM 7

3 DL + 3 HSPU
@102/70

3 min DU practice
THEN
3 x
5 z press e/s
7 butterfly hip bridge (feet together knees slightly out)
7 banded good morning
7 bird dog row e/s

---

accumulate
50 shoulder taps

everytime you come down

max effort HS walk

For time
21 front squats 115/75
21 burpee pull-ups
15 front squats 135/95
15 burpee pull-ups
9 front squats 165/115
9 burpee pull-ups

4 : RUN/CLEAN
RX'D
(All age divisions)

For time:

7 rounds of:

200-m run

1 clean, increasing weight each round

♀ 95/100/105/110/125/135/145 lb.
42,5/45/47,5/50/57,5/62,5/65 kg

♂ 135/145/155/165/185/205/225 lb.

Time cap: 15 min.

30 Air Squats
200 Meter Run
10 Clean and Jerk (40/30kg)

Every 4:00

15/12 Cal Airt Bike
12 Chest to Bar
9 Thrusters (50/35 kg)

• Hitain kierros on tulos.

Kuntopiiri:

1 liike joka minuutti 15 minuutin ajan (3 kierrosta)
12-16 toistoa per liike

1. side squat
2. pike push-up
3. v-ups
4. jumping lunge
5. slow mountain climbers

Sykkeennosto:

20 min amrap:

10 squat jump
10 push-up
10 sit-up
10 burpee
1 run (300-400m)

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

EMOM 10
even: 10 Push ups
Odd 13/10 cal row
- find steady pace to keep moving at all times