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Deload week. If you’re feeling sore from last week, take it easy with metcons.

Monday

Push press 3 x 3 – 65%
Push jerk 3 x 3 – 65%

Metcon:
EMOM 20
1: 10 thrusters 45/30
2: 15 KBS 24/16
3: 20 abmat sit ups
4: ME burpees
5: REST

Score is total amount of burpees. No scaling in reps, take lighter load if needed.

Tuesday

Complete with minimum rest between sets
Strict pull ups 10-8-6-4-2
Ring dips 10-8-6-4-2

Metcon:
AMRAP 5
12 wall balls
12 pull ups
Rest 2:00
AMRAP 5
12 push up
12 T2B
Rest 2:00
12 med ball clean
12 HSPU

Wednesday

Back squat
6 x 55%
6 x 60%
4 x 65%
4 x 70%

Metcon:
5 rounds for quality
8 hang power snatch
10 OHS
8 KB snatch
10 Goblet squat
Rest 1:00 between rounds. You choose the weight.

Olympic: S2OH movements

Thursday

WOD (S):
40 deadlift 60/40
20 burpees over bar
40 thrusters 20/15 (unload the bar after burpees)
Rest 2:00
50 OHS 20/15
40 split jumps
30 V-UPS
20 HSPU
5 Bar MU *
20 HSPU
30 V-UPS
40 split jumps
50 OHS 20/15

*15 C2B or 30 pull ups

Friday

Pitkäperjantain kärsimysnäytelmä. Lisäinfoa tuntimuutoksista CF 40100 members kanavalla maanantaina.

Saturday

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

Sunday

Open doors 14-16.

 

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