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Monday

5x HBBS @55%
5x HBBS @65%
3x HBBS @70%
3x HBBS @75%
2X HBBS @80%
2x HBBS @85%

Rest 2 minutes between the sets

Metcon:
EMOM 15
5 Thrusters 35/25
+ as many burpee over bar
as possible

score is the total amount of
thrusters and burpees


Tuesday

ME strict pull ups
ME strict chin ups
ME kipping pull ups/ring rows

Superset: ring dips/KB push ups 2 x 12

Metcon:
4 minutes to complete
50 wallballs +
as many t2b as possible
-2 min rest-
3 minutes to complete
50kbs +
as many box jumps as possible

score is total reps

Wednesday

Harju special
Workouts at 10:00 and 18:00
Departure from the gym
Open gym 12:00-14:00

Thursday

Olympic weightlifting: Clean&Jerk / Mobility&Movement

Friday

“Grippy”

Buy in 30KBS 24/16
2 hang squat cleans 70/50
5 pull ups
5 push ups
5 air squats
4 hang squat cleans 70/50
5 pull ups
5 push ups
5 airs squats
6 hang squat cleans 70/50
5 pull ups
5 push ups
5 air squats
8 hang squat cleans 70/50
5 pull ups
5 push ups
5 air squats
Cash out 400m run

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