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Monday

Ring or KB push ups 4 x 10

Strict chin ups 3 x ME

Metcon:
7 rounds for time
21 KBS 24/16
15 box jumps
9 pull ups

CAP: 20:00

Tuesday

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

Metcon:
AMRAP 10
14 wall balls
6 hang squat clean 60/40
10 sit ups

Wednesday

Sumo deadlift

Metcon:
8 rounds for time
12 sumo deadlift hi pull 35/25
9 box overs
6 burpees

Olympic: Squat clean

Thursday

WOD (S): “Filthy Fifty”
50 box jumps
50 jumping pull-ups
50 KBS 16/12
50 steps walking lunges
50 K2E
50 push press 20/15
50 back extensions
50 wall balls
50 burpees
50 double unders

Friday

Back squat: 5 x 65%, 5 x 65%, 5 x 70%, 5 x 70%
Front squat: 5 x 60%, 5 x 60%, 5 x 60%, 5 x 60%

Metcon:
3 rounds for time
200m run
40 double unders
20 KBS 24/16

CAP: 12:00

Saturday

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

KUNTOKARKELOT @ Mikkeli (Kisaajina 40100:lta: Henri B, Jouni M, Ville A.)
https://www.facebook.com/events/957172404396487/

Sunday

Open doors 12-14.

Olympic 2.0: 16:00

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