Monday

5x HBBS @60%
5x HBBS @65%
3x HBBS @75%
3x HBBS @80%
2X HBBS @85%
2x HBBS @90%

Rest 2 minutes between the sets

Metcon:
Karen

Tuesday

10 Minutes to complete
Pull ups 1-10
SDHP 10-1 40/25
Scale to heavy ring rows
or banded pull ups

Superset: ring dips/KB/DB push ups 3 x 10

Metcon:
5 rounds for time
7 HSPU/14 HR push ups
14 push press 50/35
21 double unders
-rest 1 minute-

Wednesday

Front squat
5 x 70%
5 x 75%
3 x 85%
3 x 90%
2+ x 90%

Metcon:
50 alternating lunges with a plate 15/10
400m run
40 abmat situps
400m run
30 kbs 24/16
400m run

Thursday

Olympic weightlifting: Squat snatch / Mobility&Movement

Friday

“TOMMI MäCINE”

2 rounds for time:
12 burpees
12 thrusters
12 burpees
12 power clean
12 burpees
12 shoulder2overhead
12 burpees
12 front squats
(50/35kg)