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kesakisat-71

Monday

E2MOM for 12 min:
HBBS x 3 reps @ 60%, 65%, 70%, 75%, 80%, 85%

Metcon:
1 min amrap burpees
1 min rest
2 min amrap KBS 24/16
1 min rest
3 min amrap wallballs
1 min rest
2 min amrap KBS 24/16
1 min rest
1 min amrap burpees
(all out from the beginning!)

Tuesday

EMOM5:
6-10 strict pull ups (depending on your last weeks pull up progress)

HSPU / handstand skill work

Metcon:
pair workout
Push press 20-18-16-14-12-10 (45/35kg)
Pull ups 20-24-28-32-36-40
(Split reps anyhow)

Wednesday

Front squat
5 x 60%
5 x 70%
3 x 75%
3 x 80%
2 x 85%

Frontrack KB/DB lunges 3×10

Metcon:
8 min amrap
2+2, 4+4, 6+6…
front squat 60/40kg
push up (RX+ HSPU)

Thursday

Olympic weightlifting: OHS+snatch / Mobility&Movement

Friday

Romanian Deadlift 5×5 @ 60% of your 1RM HBBS
Hamstring lifts with rings 3×10

Metcon:
20 thrusters 35/25
20 hang power snatch
20 push jerk
20 hang power clean
20 front squat
EMOM: stop barbell work and do 4 burpees

Saturday

TEAM WOD 11:00, open doors 12-14

Sunday

Open doors 13-15:30, Yin Jooga 15:30 – 17

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