MAANANTAI
"Sipe"
Buy in: 1960 meter Row 3 rounds 21 sit-up 9 sandbag devils press 1 "huhhuh" Cash out 60 meter sandbag carry
TIISTAI
Build heavy overhead lunge 10reps Continue, build heavy front rack lunge 8 reps Continue, build heavy back rack lunge 6 reps 9x OT90sek Front Squat 1rep
Do 30-40 GHD Sit-up
KESKIVIIKKO
9.30 Huolto 16.00 Huolto 17.00 RästiWod (su/ma/ti) 18.15 Huolto 19.15 Huolto
TORSTAI
Pull-up prog. Emom20 1 Rope climb 3-7 Handstand push up 5-12 Toes2bar 6-12 Pistol 10min hs-walk practice
PERJANTAI
Peruskunto spektaakkeli
LAUANTAI
Overhead squat 5x3 4sek stop Ot90sek x8 1 high hang snatch + 2 semi high hang snatch Do: 30-40 GHD hip extension
SUNNUNTAI
Weighted pull up 4-3-2-1 Shoulder press 3x5 For time: 10 devils press 20 db oh lunge 30 db squat 40 db snatch 22,5/15 7min cap
Scaled: 7 Devils press 14 Db oh lunge 21 Db squat 28 Db snatch