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Monday

EMOM 9:
1: 5-10 pull ups (strict)
2: 5-10 HSPU (strict)
3: 20 heavy  russian swings

Metcon:
DEATH by burpee box overs

Tuesday

1) 4x 2 press + 5 push press (rest 2min)

2) 2 x press + ME push press

Metcon:
Overhead party
2500/2000kg S2OH, every time you break do 2 burpees

Wednesday

HBBS 3×5 @ 85% (rest 5min)

Goblet squats 3×12

Metcon:
Alternating EMOM 14
Even: 14 overhead lunges 20/15
Odd: 20 wallballs

Olympic: Snatch 1RM

Thursday

WOD (S):
5 rounds
20 thrusters 20/15
30 KBS 24/16
40 DU
2 min rest

Olympic: Snatch 1RM

Friday

HEAVY METAL FRIDAY

48 deadlifts
24 burpees
36 front squats
18 burpees
24 power cleans
12 burpees
12 S2OH
6 burpees
6 thrusters
3 burpees

RX: 60/40, L1: 50/35, L2: 40/25

Saturday

Team WOD 11:00, Open gym 12-14.

Sunday

Open gym 14-16.

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