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Monday

HBBS, every 2 min for 10 mins:
4 reps @ 50%, 55%, 60%, 65%, 70%
(focus on speed and depth)

Metcon:
14 min amrap
8 abmat sit ups
16 split jumps
8 push ups
16 jumping squats

Tuesday

5 minutes to complete 40 pull ups (strict, banded, heavy ring row)

3 sets of:
10 ring dips (box dips)
5 HSPU (10 perfect push ups)
rest as needed

Metcon:
9 min amrap
12 abmat sit ups
9 KBS
6 goblet squats
3 burpees

Wednesday

Every 2 min for 12 mins:
3 push jerk + 3 split jerk (light)

Metcon:
5 rounds for time
10 push press
10 frontrack lunges
10 box jumps

Thursday

Olympic: Power clean / Mobility&Movement

Friday

“SAMSON”
50 wall balls
2 front squats (male: bodyweight, female: 3/4 bodyweight)
50 burpees
4 front squats
50 KBS
6 front squats
50 box overs
8 front squats
30 pull ups / ring row (RX+: 5 rope climbs or 30 C2B)
10 front squats
400m run

Saturday

TEAM WOD, Kesäkisat klo 14 -> (tule paikalle katsomaan/kannustamaan vaikka et osallistuisikaan kisoihin!)

Sunday

Open doors 13-15:30

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