Perjantai
"Fran" 21-15-9 Thruster 42,5/30kg Pull-up
Torstai
For 40 minutes: 400m run 20 hollow rocks 10 strict pull-ups 400m run 20 arch rocks 10 push-ups 400m run 20 curtsy lunge 0:30 handstand hold
Keskiviikko
EMOM 20: 1. 200/160m row 2. 5 bench press for max load *start 6/10 RPE and add weight each round
Tiistai
A. Strict Pull-Up 3x max reps, rest 2-3min between sets B. AMRAP 7: 35 double-unders 15 box jumps 10 power cleans 60/42,5kg
Maanantai
A. Squat snatch Every 90s x 10 sets 1 rep 85-90% B. Back squat Build to a heavy 5 @ RPE 10/10 +3x5 85-90%
Lauantai
MegaWOD For time: 8 rounds of Cindy 8 squat clean 90/60kg 800m run 6 rounds of Cindy 6 squat clean 90/60kg 800m run 4 rounds of Cindy 4 squat clean 90/60kg 800m run
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