Tiistai
A. Weighted pull-up Build to 3RM *then 2x max reps bodyweight B. For time: 21-15-9 Power snatch Bar over burpee Overhead squat -35/25kg
Maanantai
A. Squat snatch Build to 1RM B. Back squat Build to a heavy single @ RPE 8/10 +2x3 paused back squats @ RPE 8/10
Lauantai
MegaWOD: 3x 100 single-under 7 squat snatches 60/42,5kg + Rest 5:00 + EMOM 16: 1. 15/12 cal row 2. 10 burpees + Rest 5:00 + 21-15-9 Ring dips Push presses 52,5/35kg
Perjantai
A. Bench Press 10-8-8-6 Rest 2:00 between sets B. Dumbbell Lynne 5 sets Max reps DB bench press 2x22,5/15kg Max reps pull-ups *rest as needed between movements and rounds
Torstai
For 40 minutes: 400m run/500m row/1000m bike 50 steps walking lunge 0:30 plank hold on rings 400m run/500m row/1000m bike 30 band pull-aparts 50m farmer carry
Keskiviikko
A. Hip Thrust 3x 10-15, RPE 9/10 all sets. Rest 2-3min between B. AMRAP 7: 7 Strict handtsand push-ups 7 box jump overs 60/50cm 14 dumbbell snatches 22,5/15kg
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