21-15-9 reps for time od:
- HSPU.
- Kb Swing (24/16 kgs).
- Box jumps (24"/20").

** Time cap: 15 min.

Superkids:

7 min AMRAP

8 varpaat tankoon
6 pistoolikyykyä
4 takaperin kuperkeikkaa

Ninjat:

9 min AMRAP

9 boxihyppyä
7 pistoolikyykkyä
5 varpaat tankoon

Rest day!

• 5-5-5-5-5 of:
BB Deadlifts
5 @ 9 RPE (-5% Load Drop)
75% 1RM 5 reps
80% 1RM 5 reps
80-85% 1RM 5 reps
80% 1RM 5-5 reps

kippiä

-kippi
-polvennosto
-varpaat tankoon

AMRAP 1 min ON / 1 min OFF:
- Sit-ups.
- Air squats.
- Plank hold.
- Push ups.
- GHD Back extensions.
- Box jumps.
- Lateral plank hold (left side).
- Pull ups.
- Rings L-sit hold.
- Hand stand hold.
- Lateral plank hold (right side).
- Rope climb.
- Toes to bar.
- Diamond push ups.
- Back extensions.

10-8-6-4-2 (not for time):
T2B
HSPU
Pull up / C2B
Pistol squat

(UB sets if possible)

AMRAP 10min:

Thruster x 10
40/30, 50/35, 60/40, 70/45, 80/52.5, 90/60

Rest 2min

AMRAP 6min:

6 x C2B
6 x Box jumps

90 minutes of basic conditioning

HR @ 70-75%

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IF YOU DO 21.1 ON FRIDAY

5 rounds

7 deadlift (150/100 kg)
21 WB shots
28 bar over burpees