Lauantai
For time: 800m run 50 strict pull-ups 800m run + Rest 5:00 + 800m run 50 toes-to-bars 800m run + Rest 5:00 + 800m run 50 overhead squats 60/42,5kg 800m run
Perjantai
A. Back Squat 3x2 80-85% B. With partner AMRAP 15: 3 clean and jerks 100/70kg 6 front squats 100/70kg 9 ring dips 12 cal row *switch after full rounds
Torstai
EMOM 40: 1. 15/12 cal row 2. 8 burpee box jump overs 3. 14/11 cal ski/bike 4. 10 strict handstand push-ups
Keskiviikko
3:00 on, 1:00 off x 8 sets A. 400m run 10 wall balls Max distance walking lunges 24/16kg B. 400m run 10 chest-to-bars Max burpees in time remaining
Tiistai
A. Handstand walk practice B. Shoulder Press Build to a heavy 6 in 10 minutes C. For time: 30-20-10 pistol squats *after each set 100 double-unders
Maanantai
A. 4x 3-position snatch B. Deadlift Build to a heavy single C. Pendlay row 4x8 reps
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