Perjantai
"Diane" For time: 21-15-9 Deadlift 100/70kg Handstand push-up
Torstai
For 40 minutes at easy pace of: 400m jog 12 box step overs 60/50cm 10 ring rows 8+8 alternating v-ups 30 plate hops
Keskiviikko
AMRAP 20: 400m run 15m handstand walk 10 toes-to-bars
Tiistai
A. Squat clean and Jerk Every 90s x 10 sets 1 rep 80-90% B. Back squat Build to a heavy 5 @ RPE 9/10 +3x5 85-90%
Lauantai
MegaWOD AMRAP 10: 25 double-unders 5 bar facing burpees 5 power snatches 42,5/30kg + Rest 5:00 + AMRAP 15: 50m + 50m 1-arm farmer carry 32/24kg 10 strict pull-ups + Rest 5:00 + AMRAP 10: [...]
Perjantai
A. Shoulder Press Build to a heavy 1 + 2x1 90% B. AMRAP 5: 5 deadlifts 120/80kg 7 handstand psuh-ups 9 box jump overs + Rest 2:00 + For time: 15 deadlifts 120/80kg 20 handstand [...]
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