Keskiviikko
A. Push Press Build to a heavy 5 Then 2x5 80-85% B. With partner, You go, I go for 20 minutes of: 3 high box jumps 10 deadlifts 120/80kg 5 wall walks
Tiistai
A. Handstand walk practice B. EMOM 15: 1. 15 UB wall balls 2. 10 Burpees 3. 0:30 Bike/Ski
Maanantai
A. Clean & Jerk 1 squat clean + 1 front squat + 2 jerk Build to a heavy but not maximal set B. AMRAP 10: 5 chest-to-bars 10 single arm alt. devils press 15 goblet [...]
Lauantai
AMRAP 20: 2 ring muscle-ups 8 db hang clean & jerk 22,5/15kg 20 sit-ups + 5:00 rest + AMRAP 20: 1-2-3-4-5-6-7-8-9-10..ETC Wall walk Thruster 60/42,5kg *after each round 30 double-unders
Perjantai
A. 3 sets at heavy weight of: 5 front squat + 10 back squat B. For time: 30-20-10 Deadlift 85/60kg Box jump over 60/50cm
Torstai
EMOM 40: 1. 15/12 cal row 2. 10 chest-to-bars 3. 14/11 cal bike/ski 4. 8 burpee box jump overs 60/50cm
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