Keskiviikko
A. Shoulder press Build to a heavy 5 @ RPE 9 *then 3x5 85-90% B. AMRAP 9: 9 thrusters 42,5/30kg 9 chest-to-bars 9 burpees
Tiistai
A. Pull-Up practice B. EMOM 15: 1. 2-3 wall walk 2. 15 v-ups 3. 15/12 cal row
Maanantai
A. Front squat Build to a heavy 3 @ RPE 10 B. For time: 21-15-9-6-3 Front squat 60/42,5kg Bar over burpee
Lauantai
”MARK & DENNIS” 8 Rounds for Time (with a Partner) 4 Box Jumps (each) (85/70 cm, switch every rep) 18 Deadlifts 110/75 kg / Hang Hold* 7 Synchronized Bar Facing Burpees 36 Wall Ball Shots [...]
Perjantai
A. Deadlift Build to a heavy 1 @ RPE 10 B. AMRAP 7: 7 overhead squats 42,5/30kg 7 chest-to-bar pull-ups
Torstai
A. Build to a heavy set in 15min: Clean + 3 Front squats + Jerk B. With partner accumulate as many calories in 25 minutes as possible (Row/Ski/Bike)
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