21-15-9

Uimakoulu

In Teams of 2

AMRAP 20
3x Snatch
6x Overhead squat
12x Bar facing burpee
(35kg/50kg)

’Switch after one full round

5 Rounds for time:
20x 1KB Swing
20x 1KB Push press
TC: 10min

3 rounds:
10+10 single leg KB deadlift
-rest 1 min-
10+10 box step up
-rest 1 min-
10 +10 bulgarian split squat
-rest 1 min-

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

GRT(20)
On the 2:00 x8
200m run

Finisher
50 alt toe touch
1:00 min butterfly stretch

Pullups
5-4-3-2-1

Bench Press
5 sets
20kg = 45
30kg = 66
50kg = 110
50kg = 110
50kg = 110

BB Complex
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 rounds
1 min work
1 min rest
4 sets in a minute=28 sets

E2M for 18 min (3 sets)
1 – Push press x5
2 – SA DB/Kb rows x 8-15
3 – Suitcase Carry x 100 Meters (50 meters each side)
+
5rft
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

Joka alkava 3 min x 3

2 kierrosta
20 Du yritystä + 5 toes to bar, loppuaika lepoa

5 settiä vetoja polven päältä
5x3