Keskiviikko
A. 5x5 strict chest-to-bar pull-up B. AMRAP 20: 2-4-6-8-10-12..etc Wall ball Toes-to-bar Push-up
Tiistai
A. Ring muscle-up B. For time: 5-4-3-2-1 Ring muscle-up 25-20-15-10-5 Dumbbell hang clean and jerk 22,5/15kg
Maanantai
A. Power snatch + Hang squat snatch + OHS Build to a tough but technical set Then 3x 80-85% B. 4 rounds for time: 15 power cleans 12 front squats 9 shoulder to overhead -42,5/30kg
Lauantai
MegaWOD: AMRAP 12: 7 thruster 35/25kg 7 pull-up 7 burpee + Rest 4:00 + AMRAP 12: 7 power snatch 35/25kg 7 push-up 7 box jump + Rest 4:00 + AMRAP 12: 7 shoulder to overhead [...]
Perjantai
A. 3 sets of: 3 deadlifts + 5 high box jumps B. "Diane" 21-15-9 Deadlift 100/70kg Handstand push-up
Torstai
EMOM 24: 1. 15/12 cal row 2. 20 wall balls 3. 14/11 cal bike/ski 4. rest + Rest 4:00 + AMRAP 6: 50 double-unders 25 ambat sit-ups
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