”21 Guns”
Amrap 21min
400m Run
21 x Push Ups
21 x Box Jumps
15 x Burpees
9 x Pull Ups

Accessory
Pull Ups ohjelma

Lepo/Mobility
Mobbailut 17:00

Running clock 45min
min 0-15
10-15 x WB
10-15 x Kick to Handstand
10-15 x DB Snatch

min 16-30
10-15 x KB Swing (light)
10-15 x Stricht T2B/ Leg Raise
10-15 x Burpee

min 31-45
10-15 x Power Clean (light weight)
10-15 x Sit Up
10-15 x Walking Lunge steps

As Super set
4rds
Shoulder Press x 5
Weighted Pull Up x 3-6

4rds
Push Press x 6-8
ME Pull Ups
* add weight if going well

Optional accessory
3×6 x Bench Press
3×8 x Bent over Row

Lepo/Mobility
Mobbailut 6:30 & 18:30

For Time
3rds
Run 400m
30 x KB Swing (32/24kg)

In teams of 3-4
For time
Row 2000m
Thruster x 200 (42,5 kg /30 kg)
Rope Climp x 20

DL
6-4-3-3-4-6

Optional accessory
3rds
Front Squat x 6
rest 1min
V-Ups x 10-15
rest 2min btw rds

Lepo/Mobility
Mobbailut 17:00