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Monday

EMOM 10:
1: 4 push jerks
2: 4 split jerks

Push press 3 x 12

Metcon:
2 rounds for time
9 S2OH 50/35
15 airsquats
21 abmat sit ups
Rest 1:00
21 abmat sit ups
15 airsquats
9 S2OH
Rest 1:00

Tuesday

Gymnastics strength:
4 x 65-70% of your max pull ups reps
4 x 65-70% of your max ring dips reps

Scaled:
3 x 4 negative pull ups
3 x 6 banded pull ups

3 x 6-10 perfect wide push ups
3 x 6-10 perfect narrow push ups

Metcon:
8 rounds for time
7 T2B
8 KB snatch 24/16
9 burpees

Wednesday

Back squat 4 x 5 – max 60% of 5RM

Metcon:
AMRAP 10
5 pull ups
10 push ups
20 lunges
Directly into
AMRAP 10
400m run
15 OHS 20/15

Olympic: power clean + jerk

Thursday

E2MOM for 16 mins
10 burpee box over
10 KBS 24/16

Rest 3:00

E2MOM for 16 mins
5 burpee box overs
5-7 hang power clean 40/30
5-7 front squats 40/30

Friday

3 x 12 box step ups

2 x 20 reverse lunges

Metcon:
AMRAP 15
10 wall ball
7 pull ups
10 jumping lunges
7 T2B
10 jumping squats
7 HSPU

Saturday

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

 

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