1A) HAND STAND 3 X 30 S
1B) STIRCUT C2B + 10S NEGATIVE 3X6+1

Emom 24:

1) 10-15 Seinäpalloa
2) 10-15 Burpeeta
3) 5-10 T2B
4) Lepo

Aerobic conditioning
6 rounds 1min work / 10s rest
1. Shuttle run
2. Sit-up
3. Farmer's walk
4. Air squat
5. Wall handstand hold / Front support hold

Dynamic box squat
8x2r @ 60% + bands
Go every 60s.

Karjalan Kovimpaan valmistavat viikot.

Warm Up 3 rnds

10 Air Squat
5 Strict Pull Ups
200m run
3+3 Wind Mill
5+5 KB Press
0:30 + 0:30 Lats Stretch

Warm Up:

4 min any Ergo
1:00 + 1:00 Ankle mobility
10 Scapula pull ups
1:00 + 1:00 Turn back stretch
10 Scapula Push Ups
20 Weighted Lunge
20 Calf Rise
400m Run

For time :

200/170 Cal Echo Bike

1:00 On. 1:00 Off.

Teams of 3

3 x 9 Min AMRAP (with 1:30min REST between AMRAP's)

A.
BikeErg (for Calories)
60m Farmers Carry
Rest

B.
SkiErg (for Calories)
60m Double Kettlebell Overhead Carry
Rest

C.
Assault airbike (for Calories)
Run (1 rnd around the parking lot)
Rest

3-4rds
A1 Strict Pull Up 5-8
rest 90s
A2 DB Shoulder Press 5-8
rest 90s

3 rds
B1 Gorilla Row 8-10 / side
rest 60s
B2 Floor Press 8-10
rest 60s

3rds
C1 barbell Bicep Curl 12-15
rest 45s
C2 Tricep Push Down w/rubberband

For time:
50 Hand Release Push-ups
40 Toes to Bar
30 Devils Press @2x22,5/15kg
20 Burpee Pull-ups
10 Strict HSPU

Rx+: 10m Handstand Walk to start
TIME CAP = 18:00