Keskiviikko
A. Shoulder press Build to a heavy 5 @ RPE 8 *then 3x5 85-90% B. For time: 10-9-8-7-6-5-4-3-2-1 Clean & Jerk 60/42,5kg Bar over burpee
Tiistai
A. Strict weighted pull-up Build to a heavy 1 *then 3x max reps @ bodyweight B. 10 rounds of: 10 reverse lunge (back rack) 10 bent over row
Maanantai
A. Front squat Build to a heavy 3 @ RPE 9 *then 2x3 90% B. For time: 21-18-15: Wall balls Toes-to-bars
Lauantai
"Operation Overlord" For time with partner: Buy-in: 1944m row Then complete 'Utah' 100 wall balls 200 double-unders Directly into 'Omaha' 200 alternating lunges 50 burpees Then complete 'Gold' 50 box jump overs 80 pull-ups Finally [...]
Perjantai
A. Deadlift Build to a heavy 1 @ RPE 9-9,5 B. For time: 21 deadlifts @ 50% 21 handstand push-ups 15 deadlifts @ 60% 15 handstand push-ups 9 deadlifts @ 70% 9 handstand push-ups
Torstai
A. Strict weighted pull-up Build to a heavy 2 + 2x max reps @ bodyweight B. I go, You go for 20 minutes: 20 wall balls 20/16 cal row *switch after full rounds
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