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Monday

Superset 4×10
Ring push ups / KB push ups
Strict T2B
(rest as needed between sets)

Metcon:
Buy in: 50 push ups
3 rounds of:
30 KBS (24/16kg)
30 wallballs
Cash out: 100 split jumps

Tuesday

LBBS 4×5 (heavier than last week)

Metcon:
50 DU
5 Clean&Jerk (70% of C&J 1RM, anyhow)
40 DU
5 C&J
30 DU
5 C&J
20 DU
5 C&J
10 DU
5 C&J

Wednesday

EMOM 10:
even: 5 strict pull ups (or 3 perfect negatives)
odd: 5 deadlifts @ 75%

Metcon:
21-15-9
power cleans (60/40kg)
pull ups

Thursday

Olympic Weightlifting / Mobility

Friday

thrusters 3×6 (heaviest possible)

Metcon:
“Tommi Mäcine”
2 rounds for time:
12 burpees
12 thrusters
12 burpees
12 power clean
12 burpees
12 shoulder2overhead
12 burpees
12 front squats
(50/35kg)

Saturday

TEAM WOD 10:00, open doors 11-13, Free intro 13:00.

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