Warm Up 3 Rounds.

14 Lunge
6 Strict Pull Ups
8 Push Ups
8 Box Step Ups
5 Box Jumps
10 Hip Thrust
0:20 + 0:20 Samson to Hamstring

2 x Hang Squat Clean ( above knee ) + Jerk

On The 2:30 x 10. Go Heavy!

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