Vastberaden programming week 43

Monday

10:00 AMRAP

Buy in:

50 cal bike

50 push presses @ 50/35

Max cal bike

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Tuesday

1200/1000 meter row

62 kettlebell swings 24/16

36 pull ups

800/600 meter row

42 kettlebell swings 24/16

24 pull ups

400/200 meter row

21 kettlebell swings 24/16

12 pull ups

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Wednesday

Deadlift 

Heavy 4

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Thursday

EMOM 28:00

1) 20 air squats + 20 Sit ups 

2) 15 push ups + 15 pull ups

3) 10 burpee Box jumps

4) Rest

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Friday

For time

75 Double unders

50 Burpees

25 Box jumps 30/24 

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Saturday 

Squat clean 

1 RM

Elizabeth

21-15-9

Squat clean 60/40 

Ring dips

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Sunday

5 rounds for time

20 dumbbells lunges 25’s/17,5’s (must be farmer)

20 T2B