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Monday

LBBS 4×5 (low bar back squat)

Conditioning:
5 rounds for time
20 front rack lunges (40/30kg)
10 burpee over bar
rest 1:1

Tuesday

Alternating tabata (6min):
Push ups
Sit ups

Skill: wallwalks

Conditioning:
12 min amrap
3 wall walks
10 K2E
15 air squats

Wednesday

EMOM 10:
5 strict pull ups (scale to 3 perfect negatives)
5 deadlifts @ 70%

Conditioning:
3 rounds for time
10 squat cleans (60/40kg)
20 split jumps
10 KBS (24/16kg)

Thursday

Olympic Weightlifting / Mobility&Movement

Friday

Thruster 3×6 (heaviest possible)

HEAVYMETAL FRIDAY:
20 min amrap
burpee
bodyweight deadlift
1+1, 2+2, 3+3…

Saturday

TEAM WOD

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