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Monday

Back squat 3 x 2 – 90%

Hamstring lift 3 x 10

Metcon:
AMRAP 15
15 1KB thruster 24/16
10 KBS
20 goblet lunges
10 KBS
15 burpees

Tuesday

Itsenäisyyspäivän special Team WOD klo 9-10.

Wednesday

Push press 5 x 1 (work up to heavy single, not maximal, no misses)

Metcon:
5 sets, not for time
5 strict press
10 strict T2B
15 back extensions

Extra: 50 weighted sit ups

Olympic: Snatch

Thursday

150 hang squat cleans for time 40/30
EMOM do 3 burpees

Friday

3-position clean, work up with weights in 20 mins: Rep Max

After reaching rep max, do 3 additional sets with 90%

Metcon:
EMOM 12
1: 12 burpees over bar
2: 12 thrusters 40/30
3: ME KBS 24/16
4: REST

Saturday

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

Sunday

Open doors 14-16. SMASH 16:00.

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