For Total Load:
5 Sets of 3

3-4 rounds:
8-10 + 8-10 s.a. bent over row
8-10 + 8-10 s.l. hip thrust

Try to increase weight or reps from last week. Rest as needed.

Lepoja / Huoltoa

8-8-6-4-3

Go every 2:30

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

OPTIONAL COOL DOWN

EMOM x 9 MINUTES
MIN 1 - :45 EZ Jog (option for nasal breathing only)
MIN 2 - :45 Alt. Bird Dogs
MIN 3 - :45 Foam Roll Quad Smash

Warm Up
2 rounds
2:00 cardio machine
50 single unders
5 push up to downdog
5 pike push ups
10 scap pull ups
5+5 single leg RDL
10 kb swings

SKILL
Kip -> Kip to swing - > Kipping knee raises - > Kipping ttb
Kipping HSPU

On the 2:00 x 15 Rounds:
500/400 Meter Bike Erg
AMRAP “Angie”

"Angie":
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

*Score: Total "Angie" 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.

Warm up(10)
3rds
20 heels to rear
10 side lunge
20 walking front kicks
10 pik n grass

COR/ISO(30)
5 giant sets
10 leg raises
10 alternating db sh press(3 sec hold at the top)
10 straight leg deadlift
10 floor bridge tricep extension
10 slow bicycles(2 second count each side)
complete all movements back to back, rest as needed after each round

Finisher
15 cauldron per side(stir the pot)
1:00 cobra stretch