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Monday

Back squat: 5 x 70%, 5 x 80%, 2 x 85%, 3 x 90%, 1 x 100%
Front squat: 5 x 65%, 4 x 75%, 4 x 80%, 4 x 85%

Metcon:
4 rounds for time
20 KBS 24/16
40 DU
10 box jumps

Tuesday

Sumo deadlift technique

Metcon: “Regionals event 3”
104 wall balls
52 pull ups

Wednesday

Back squat: 4 x 70%, 4 x 75%, 4 x 80%, 4 x 85%
Front squat: 5 x 60%, 5 x 65%, 5 x 70%, 5 x 70%

Metcon:
AMRAP 4
20 split jumps
10 push ups
AMRAP 4
20 jumping squats
5 burpees

Thursday

WOD (S):
20 pull ups
30 push ups
40 sit ups
50 air squats
400m run
30 box jumps
30 wall balls
400m run
30 wall balls
30 box jumps
21-15-9
thrusters 30/20
burpee over bar

CAP: 28:00

Friday

Sumo deadlift technique

HEAVY METAL FRIDAY
3 thrusters every 90s until failure
males start with 20kg barbell and add +5kg every 90s
females start with 15kg barbell and add +2,5kg every 90s

Saturday

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

Sunday

Open doors 14-16.

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