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Monday

Push press 5 x 4 (build by feel, heavier than last week)

Metcon:
“Hidden Karen”
10 rounds for time
5 T2B
15 wall ball
5 burpees

Tuesday

EMOM 10:
1: ~5 strict pull ups
2: ~5 strict HSPU
*scale as needed

Metcon:
E2MOM for 10 mins
10 pull ups
15 KBS 24/16
E2MOM for 10 mins
10 HSPU
30 DU

Wednesday

Squat stamina
EMOM 15
1: 10 back squats
2: 5 front squats
3: rest

Metcon:
AMRAP 10
8 thrusters 40/30
12 T2B
16 wall ball
20 DU

Olympic: Snatch

Thursday

WOD (S):
AMRAP 30
10 wall ball
10 push ups
10 bearhug medball lunges
10 burpee box over
10 1 arm KB push press (5+5)

Friday

Deadlift 4 x 8 (heavier than last week)

Metcon:
5 rounds for time
5 hang power clean 60/40
5 front squats 60/40
10 KBS 24/16
10 pull ups

Saturday

Team WOD 11:00, open doors 12-14. Bring a Friend 14:30 (Tule kaverisi kanssa tai passita muutama kaverisi ilmaiselle näytetunnille!)

 

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