Keskiviikko
A. 4x5 strict chest-to-bar B. AMRAP 20: 5 push-ups 7 pull-ups 9 box over jumps 60/50cm *rest 1:00 after every 5 round set
Tiistai
A. Negative ring muscle-up B. 5 rounds for time: 3 ring muscle-ups 9 dumbbell snatches 22,5/15kg 27 double-unders
Maanantai
A. Clean & Jerk 1 squat clean + 3 jerks Build to a heavy and almost maximal set B. 3 rounds for time: 15 strict HSPU 20 front squats 42,5/30kg
Lauantai
Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed [...]
Perjantai
A. 3 sets of: 4 deadlifts + 5 high box jumps B. With partner for 15 minutes: 20m walking lunge 2x 16/12kg 15 wall balls 10 kettlebell STOH 2x 16/12kg
Torstai
EMOM 24: 1. 15/12 cal row 2. 12 dumbbell snatch 22,5/15kg 3. 14/11 cal bike/ski 4. 8 ring dip + Rest 4:00 + AMRAP 6: 2-4-6-8-ETC. Power clean 52,5/35kg V-up
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