Eilinen/kuntoharjoitus

WU
4min. kävelyä ja juoksua
vuorotelllen
+
run wu videolta

"5 rft

10 kettlebell cleans (5 left, 5 right) (24/16kg)

10 burpees

10 kettlebell thrusters (5 left, 5 right) (24/16kg)

10 burpees"

0-3' 35 Cal row
3-6' AMRAP
10 Dball Sqt
10 Dball over burpee
6-9' 35 cal row
9-12' AMRAP
10 Dball Clean
10 Dball over burpee
12-15' 35 cal row
15-18' AMRAP
10 Dball Press
10 Dball over burpee
18-21' 35 cal row

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

• 3-3-3 of:
BB Jerk
3RM
90% 3RM 3-3 reps

"5 Rft
10 Push Press (40/30)
15 Pull-up
500m row"

EMOM 15' OF:
1) 12/10 CAL ROW OR 10/7 CAL BIKE
2) 4 MAN MAKER 2× 22.5/15 15/10
3) 12/10 BOX JUMP OVER

Workout 21.3

For total time:
15 front squats 95/65
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lbs./65 lbs. for the front squats and thrusters

Time cap: 15 min.

Workout 21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

"AMRAP 12:

2-4-6-8-10-…-

Toes to Bar

Wall Ball Shots"