21/15/9

calorie row

thruster 

overhead squats

42,5/30 kg

amrap 16 minuten

200 meter run 

10 thruster 42,5/30 kg

10 sumo deadlift high pull 42,5/30 kg

400

20

20

600

30

30

800

40

40

21/15/9

box jumps 75/60 cm

push press 70/50 kg

deadlift 70/50 kg

5 rounds 

1 minute plate jumps 

1 minute plate ground to overhead 

1 minute row

1 minute jumping lunges 

1 minute down ups