Monday

Back squat 3RM

Front squat 2 x 10

Metcon:
AMRAP 4
21 wall ball
12 burpee over bar
Rest 2:00
AMRAP 4
21 thruster 40/30
12 burpee over bar

Tuesday

EMOM 9:
1: x amount of strict pull ups
2: x amount of strict HSPU
3: Core movement of your choice**

** hollow rocks x 10, hollow hold x 30s, V-UPS 10-15, planking 30-45s.

Metcon:
AMRAP 12
10 hang power clean 50/35
7 pull ups
5 pistols / leg

Wednesday

Push press 3RM

Single arm KB/DB press 3 x 6-8 – rest 60s

Metcon:
1 round of bear complex 60/40kg
10 T2B
20 KBS 24/16
2 rounds of bear complex 60/40kg
10 T2B
20 KBS 24/16
3 rounds of bear complex 60/40kg
10 T2B
20 KBS 24/16

Olympic: Clean&Jerk

Thursday

Helatorstai – No mobility class today

AMRAP 30
400m run
12 burpees
2 rounds of:
1 Bar MU, 5 HSPU, 30 DU

(Scaled to 5 C2B/pull ups/jumping C2B, 10 push ups, 30s du try)

Friday

a) rope climbs:
5 x 1 legless
5 x 2 with foot lock
5 x 3+3 rope pull ups …

b) barbell floor press:
3 x 8-10

c) reverse lunges
3 x 8-10/leg

Metcon:
10 minutes
10 overhead squat (you pick load, unbroken set)
5 strict pull ups
10 air squats
5 strict T2B
10 box jump

Saturday

Team WOD 11:00.