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Monday

Pull ups 3xME or 6×2 negatives

Metcon:
10 pull ups
20 burpee box overs
10 t2b
20 burpee box overs
10 t2b
20 burpee box overs
10 pull ups

Tuesday

HBBS 3×3 @ 85%
Press 3×3 @ 85%

Metcon:
5 rounds for time
10 front squats @ 60%
30 DU

Wednesday

Ring push ups 3xME

Metcon:
30-20-10
push press 40/25kg
backrack lunges 40/25kg
abmat situps

Thursday

Olympic Weightlifting / Mobility&Movement

Friday

Teams of 2:
24 m sprint
30 wall ball
20 KBS
24 m sprint
6 (3+3) rounds as a relay

Saturday

Team WOD
X-MAS Jumper Party klo 18:00 ->

http://en.wikipedia.org/wiki/Christmas_jumper

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