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This is test week before new training cycle. Next week will a bit lighter transition week for new movements.

 
 
 
 

Monday

30 minutes to establish Front Squat 1RM

Metcon:
AMRAP 15
15 wall ball
30 abmat sit up
10 burpees

Tuesday

30 minutes to establish Press 1RM

Metcon:
For time
21-15-9
OHS 40/30
2x reps double unders
directly into:
12-9-6
Thrusters 40/30
T2B

Wednesday

Gymnastics test:
1) 50 kipping pull ups for time
2) 50 kipping HSPU for time

Metcon:
For time
50 KBS 24/16
10 burpee box over
30 KBS
10 burpee box over
10 KBS
10 burpee box over

Olympic: Clean & Jerk

Thursday

WOD (S):
“Pick your strengths”
30 x OHS 40/30
30 x thrusters 40/30
30 x deadlifts 80/55
40 x T2B
40 x pull ups
40 x ring dips
60 x burpees
70 x wall balls
80 x KBS 24/16

Pick 6 of 9 and complete in any order, today you can pick your strengths. 1 barbell per athlete.

Friday

OPEN 17.3

Saturday

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

Sunday

Open doors 14-16.

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