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Monday

EMOM 10:
Even: 5-10 HSPU
Odd: 5-10 pull ups
(pick challenging rep amount, strict recommended)

Metcon:
21-18-15-12-9-6-3
Thrusters
Burpee over bar

Tuesday

HBBS 4×6 (build up to heavy set of 6)

Backrack lunges 3×10

Metcon:
“Backsquat Biathlon”
Lift for total male/female: 3000/2500kg
You can pick the weight (example: 100kg x 30 = 3000kg, 50kg x 50 = 2500kg)

Every time you break a set, do 10 push ups

Wednesday

Open doors 13-15

Thursday

WOD (S):
Half of Jackie
500m row
25 thrusters
15 pull ups

– rest 2 min –

Half of Karen
75 wallballs

– rest 2 min –

Half of Angie
50 pull ups
50 push ups
50 sit ups
50 air squats

Olympic basic: Push jerk

Friday

20 minutes to establish 1RM press

Metcon:
10 – 1
Press @ 60% of todays max
Strict T2B
Bent row (press weight)

Saturday

Team WOD 11:00, open doors 12-14.

Sunday

Open doors 14-16.

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