Lauantai
MegaWOD: 5 rounds 10 deadlifts 100/70kg 10m handstand walk 10 toes-to-bars + 5:00 rest + 64 strict pull-ups 12 overhead squats 75/52,5kg + 5:00 rest + 3 rounds 90 double-unders 30 box jump overs 30 [...]
Perjantai
A. Power clean & power jerk 4x2+2 75% B. EMOM 15: 1. 3 back squats @ heavy 2. 12 kettlebell swings 32/24kg 3. 10 ring dips
Torstai
45 minutes easy In teams of 3: 800m run (together) 100 single-unders 9 wall walks
Keskiviikko
AMRAP 12: 3 squat cleans 85/60kg 9 v-ups 27 wall balls
Tiistai
A. Low Hang Squat Snatch 3 reps every 2:00 x 5 sets Add weight from last week B. Deadlift Build to a heavy 4 @ RPE 8/10 *then 3x10 Romanian deadlift, RPE 7/10
Maanantai
A. Bench Press 8-6-4-2 B. For time: 30-20-10 Burpee to pull-up bar Dumbbell snatch 22,5/15kg Double-under x2
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