Vastberaden programming week 27

3 rounds go every 5:00
400 run
R1 = 21 thrusters 42.5/30
R2= 15 thrusters 52.5/35
R3= 9 thrusters 60/40

HEAVY DAY

Sumo deadlift
Heavy 5
-THEN-
3-4 sets of 3 on 100%

FOR TIME

50 strict pull ups
*every 2:00
10 burpees (incl 00:00)

FOR TIME

30 power snatch 52.5/35
60 T2B
90 wallballs 9/6

FOR TIME

5 rounds
30 box jumps
30 push ups
30/24 cal row

EMOM 32

1) bike
2) handstand hold
3) bike
4) Sandbag hold
5) bike
6) chin over bad hold
7) bike
8)wall sit

CATCH UP DAY

Or

BODY ARMOUR

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