Keskiviikko
A. 4x3 strict chest-to-bar B. EMOM 20: 1. 15/12 cal row 2. 10 thruster 42,5/30kg
Tiistai
6 rounds for time: 4 ring muscle-ups 8 overhead squats 42,5/30kg 32 double-unders
Maanantai
A. Build to a heavy set of: Power snatch + Hang power snatch + 2 OHS *then 2 sets 80-85% B. AMRAP 10: 1 power snatch 52,5/35kg 5 toes-to-bars 8 burpees *add 1 power snatch [...]
Lauantai
MegaWOD: Build to a heavy set of 10 back squat in 15 minutes + 5:00 rest + AMRAP 20: 10 thruster 42,5/30kg 10 bar over burpee 20 abmat sit-ups 20 pull-ups + 5:00 rest + [...]
Perjantai
A. 5x5 sumo deadlift B. You go, I go for 20:00 20m front rack walking lunge 2x22,5/15kg 16 v-up 12 wall ball
Torstai
For 40 minutes: 2:00 machine 20 plank object pull through 15 ring row 2:00 machine 0:30 side plank R 0:30 side plank L
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