Rest or Swimming Day
Warm Up
PYÖRITTELE OLKANIVELET KOTONA LÄMPIMÄKSI JA VENYTTELE
vatsalihakset/lonkankoukistajat/latsit/ojentajat valmiiksi ja sit uimahalliin.

Swim Workout
2 sets
150m swim
1 min rest
2x25 kick at max effort, rest 30s bwn
1 min rest
100m swim
rest 1 min
2x25 kick at max effort, rest 30s bwn
rest 1 min
50m swim
rest 1 min
2x25 kick at max effort, rest 30s bwn
rest 2 min bwn sets

Lepoja / Huoltoa

Deadlift on a plate 8-8-6-6 reps

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap 15 minutes

Then,
Workout 21.4
Complete the following complex for max load
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Visit the Games Website for full event details.

Cool down
2-3 min light cardio
10-15 banded pass through
10-15 band pull aparts
1+1 banded lat strech
1-2 wall adductor strech
1 min cobra to downdog pose

2-3rounds:

3-5 false grip walk in
5-10 russian push up
5-10 strict toes to rings (controlled negative)

For time:
100 Hand release Pushups
* if you break, do 5 Pullups

5 x 5

AHAFA

82,5 kg max

40min AMRAP

5 rive
15 kyykky
5 leuka
15 mave
5 T2B
15 tangon yli hyppy