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Monday

DELOAD week starts

HBBS 5×40%, 5×50%, 5×60%, 5×70%

Metcon:
AMRAP 18
12 wallballs
10 KBS 24/16
8 OHS 20/15
rest 1:1

Tuesday

EMOM 9:
1: 10 pull ups (no need to be strict)
2: 20 abmat sit ups
3: 15 narrow push ups

Metcon:
7 rounds for time
12 box step ups with a plate 15/10
8 V-ups
every minute on the minute: stop and do 3 burpees

Wednesday

Front squat
5×3 @ 75% of heaviest set completed earlier week in pause squats

Metcon:
5 rounds for time
9 hang power clean 35/25
6 front squats
6 S2OH
9 back squats
rest 30 s

Thursday

2 min work, 1 min rest after each movement:
4 rounds
DU
Burpees
SDHP 35/25

Olympic: Power snatch

Friday

Deadlift
5×50%
4×60%
3×70%
4×60%
5×50%

Metcon:
21-18-15
Deadlift 60/40
wallballs
box jumps

Saturday

TEAM WOD 11:00, Open doors 12-14. Tourujoen Yö FREE INTRO klo 16:00!

Sunday

Open doors 14-16

Olympic 2.0 16:00

1) 30 minutes to establish heaviest set in
1 squat clean from power pos.
1 squat clean from hang

2) 1x max effort of TNG cleans (full from ground) @ 75% of 1) complex max

EMOM 12:
1 hang squat  clean
1 front squats
– heaviest possible –

Reverse hypers 3×15

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