Tiistai

Deadlift:
Find a heavy single sumo deadlift
*then 3×3

Squat:
5×1 pause front squat

Torstai

WOD:

1 mile run

*then 15min amrap

2 rope climbs

8 clean & jerks 60/42,5kg

Keskiviikko

WOD:

3 rounds

100 du

25 thrusters 42,5/30kg

50 abmat sit-ups

Tiistai

Deadlift:

Find a heavy single block pull

*then 4×3

5×10 romanian deadlift

Maanantai

WOD:

6min amrap

Buy in 800m run

6 thrusters

8 c2b

-3min rest-

6min amrap

Buy in 800m run

8 box jumps

10 pull-ups

Maanantai

Deadlift:

Find a heavy single deficit deadlift

*then 3×3

Accessory:

Heavy 5 front squat

Heavy 10 good morning

Lauantai

In teams of 3:

Part 1

15min amrap 3,3,3,6,6,6,etc.

Bench press 70/50kg

Strict pull-up

Back squat 85/55kg

Part 2

400m run as a team

60 strict hspu

60 power clean & jerk

400m run as a team

45 strict hspu

45 power clean & jerk

400m run as a team

30 strict pull-up

30 power clean & jerk

-60/40kg