Ergo 12/9cal
10 x Burpee
GO FAST!

EMOM 18:00
Min 1: 30s work of
- Handstand Hold or HS walk
Min 2: 30s
- Odd Object Carry (Stone, Sandbag, etc)
Min 3: 30s
- Wall Sit

Kyykky 1x97,5%
-viimeiset nousut ”ykkösinä” esim 80-90-97,5%

Etukyykky 3x3
-eli kolme nousevaa kolmosta...esim 70-80-90% arvioidusta etukyykyn maksimista, viiminen sarja saa olla oikeasti raskas!!

Linkkarit 5x10

Deadlift 4 x 8 @60-75%

3 rounds, 30s ON/ 10s OFF
HBH
köpenhagen plank L
köpenhagen plank R
ABH

For total time:

15 front squats
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 lb. / 65 lb. for the front squats and thrusters

Time cap: 15 min.

1 1/4 Back Squat x 3
Builde heavy set of the day
Start from the floor

Deadlift

Every 3:00 Perform:
Deadlift
6-6-6-6-6

OPEN 21.2
TBA

Dry run
2 rds
10-20 x DU OR 3 DU attempt
4 x T2B
1 x Squat Clean

E2MOM for 18min
30 x DU
8 x T2B
3 x Squat Clean @70% 1RM Squat Clean