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Monday

Back squat: 1RM

Metcon:
1 HBBS (bodyweight)
10 push ups
2 HBBS
10 push ups

10 HBBS
10 push ups

Tuesday

Technique: kipping pullups, butterfly pullups, thrusters

Metcon:
“FRAN”
21-15-9
thrusters 42,5/30
pull ups

Wednesday

Press: 1RM

Metcon:
2 min amrap
air squats
– 3 min rest –
2 min amrap
burpees
– 3 min rest –
2 min amrap
pull ups
– 3 min rest –
2 min amrap
T2B

Thursday

Olympic weightlifting: Power clean 1RM / Mobility&Movement

Friday

Deadlift: 1RM

HEAVYMETAL FRIDAY
20 min amrap
1 bodyweight deadlift
1 burpee
2+2, 3+3… as far as possible.

Saturday

TEAM WOD 10:00, open doors 11-13

Sunday

Open doors 11-13

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