Keskiviikko
A. Push press Build to a heavy 3 Then 2x3 80-85% B. For time: 50 handstand push-ups 40 thrusters 42,5/30kg 30 dumbbell snatches 22,5/15kg
Tiistai
A. Negative ring muscle-up B. 4 rounds for time: 21 kettlebell swings 24/16kg 15 box jumps 60/50cm 9 burpees
Maanantai
A. Clean & Jerk Build to a heavy but not maximal set 1 squat clean + 1 hang squat clean + 2 jerks B. 6 rounds with partner: 15 deadlifts 100/70kg 15/12 cal row 15 [...]
Lauantai
Open 23.1 AMRAP 14: 60 cal row 50 toes-to-bars 40 wall balls 30 cleans 20 muscle-ups
Perjantai
A. 3 sets at heavy weight of: 3 front squats + 6 back squats B. With partner for 12 minutes: 3 devils press 2x22,5/15kg 6 front squat 2x22,5/15kg 9 box jump over 60/50cm
Torstai
EMOM 40: 1. 15/12 cal row 2. 5 c2b + 5 burpees 3. 14/11 cal ski/bike 4. 10 dumbbell snatches + 20 double-unders
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