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DELOAD WEEK 

Monday

Back squat 5 x 3 – 33X1 tempo

2 rounds / 40s on 20s off:
1. biking
2. walking lunges
3. wall sit
4. skiing
5. DB push press
6. push up plank
7. rowing
8. KBS
9. farmers carry

Tuesday

HSPU skill / progressions 20mins

20 mins for quality:
15 KB deadlift
10 T2B
15 goblet squat
:30s HS hold
10 pull ups
15 back extension
10 hollow rocks

Wednesday

Tuntematon Sotilas / Unknown Shoulder (WOD 7:00, 10:00, 16:00, 17:00)

Thursday – No coached classes – Open gym with keycard 6-22

Friday

3-position clean with light to moderate loads / 20 mins

5 rounds for quality:
5 squat clean (athletes choose loads)
5 thruster
5 pull ups
5 push ups (add banded or weight if feeling so)
30 double unders

Saturday

Team WOD 11:00.
Gymnastics seminar: saturday 15-17:30, sunday 10-12:30 (box closed during these times)

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