For time:
100 burpees

Juoksu n. 45 minuuttia.

15 min verryttely.

3x60m spurtteja. Kävely palautus

2x5 min reipasta juoksua, 3 min. palautus välissä

10min loppuverryttely.

3 x

10 DB Split squats L/R 2x25kg
20 supermans
10 banded windmills L/R

Banded Pull-aparts: Max reps in 2:00
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Breathing 6s inhale + 1s hold + 6s exhale + 1s hold)

On the 2
3x clean
5 rounds

ACCESSORY

Emomx9
1) 40s landmine twist
2) 40s double kb front rack walk (heavy)
3) 40s pistol squats

Landmine twist:

3 rounds
1:00 jump rope
10 walking lunges
:30 Sampson stretch right side
:30 Sampson stretch left side

Strength
Back rack reverse lunges
E2MOM x 6
12 reps (6 per leg)

• aiming to add weight 2-3 times throughout

3 rounds for time of

• 800-m run
• 21 toes-to-bars
• 12 deadlifts

♀ 185 lb. ♂ 275 lb.

-2 ring MU
-2 wall walks

FT:
4 SB cleans 150 lbs
2 parallet HSPU
4 SB cleans
4 parallet HSPU
4 SB cleans
6 parallet HSPU
4 SB cleans
8 parallet HSPU
4 SB cleans
10 parallet HSPU