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Monday

1) 4 x 1 press + 3 push press

2) 2 x press + ME push press (try to use heaviest weight completed in 1)

Metcon:
Modified open workout 16.1
AMRAP 20:
8 Overhead lunges 45/30kg
8 Lateral burpee over bar
8 Oveahead lunges
8 C2B

L1: Scale down weight, pull ups. L2: Scale down weight, ring rows/banded pull ups

Tuesday

HBBS 5RM

Technique: DU / Pistols

Metcon:
“Pistol Annie”
DU 50-40-30-20-10
Pistols 20-16-14-12-10

Wednesday

Bear Complex / AMRAP 20:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

1 set + add weight, start from 20/15 and add 2,5 / 5kg after each round

Olympic: Push jerk

Thursday

WOD (S):
4 minutes to complete
40 burpees
4 minutes to complete
40 wallballs
4 minutes to complete
50 KBS 24/16
4 minutes to complete
40 DB/KB snatch
4 minutes to complete
100 split jumps

Friday

HBBS 5RM if already done perform 5×5 @ 60%

Metcon:
1-10
strict chin ups
power clusters @60% of push press
burpee box jumps

Saturday

Team WOD 11:00, Open doors 12-14. Free intro 14:30.

Sunday

Open doors 14-16.

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