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Monday

Front squat 3RM: 95%, 90%
(try to go up from last week)

Metcon:
“Quickie 3.0”
300m row
15 hang power clean 50/35
12 front squat
9 C2B
12 burpees
15 wall balls

Tuesday

EMOM 5: x amount strict pull ups (same plan as last week)
EMOM 5: x amount -1 strict pull ups

Metcon:
“Artie”
AMRAP 20
5 pull ups
10 push ups
15 air squats
5 pull ups
10 thrusters 42,5/30

Wednesday

Press 5RM: 95%, 90%
(try to go up from last week)

Metcon:
15 press *
20 jumping lunges
20 push press *
20 jumping lunges
25 push jerk *
20 jumping lunges

* you choose the weight for presses. Start with something you can do presses in 2-3 sets, and add load for push presses and again to push jerks.

Olympic: STOH movements

Thursday

WOD (S):
20 ring push ups
30 pull ups
40 sit ups
50 KBS 24/16
60 wall balls
70 burpees
80 air squats
90 DU

Friday

3 sets of:
10 KB snatch *
8 KB thrusters *
6 T2B

Movements unbroken. Rest as needed between sets.
* 5+5 with snatches. RX+ is dual KB snatch.
* Scaled: 1 KB thruster

3 x 1:00 weighted planking

Metcon:
“Popeye”
AMRAP 9
9 hang power clean 50/35
9 KBS 24/16
9 C2B

Saturday

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

Sunday

Open doors 14-16. SMASH 16:00 (tunnin kova treeni jo pidempään harrastaneille!)

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