WOD for Monday, Dec 25, 2023

Deadlift
20 reps @50% 1rm + 7,5-10kg
(add 2,5-5kg to last week)
then 3 x 10 (same weight)

4 rounds
in 90s: 20 reverse lunge w/ db's 22.5's/15's
AMRAP ski calories
90s REST

(OTM 12
1. 8 db benchpress
2. 8+8 db one arm shoulder press
3. 15 back extension)

For time:
10 rounds for time:
10 push-ups
10 sit-ups

Clean & jerk waves
3 rounds
1. 1+3 squat clean + split jerk @60-70%
2. 1+2 squat clean + split jerk @70-80%
3. 1+1 squat clean + split jerk @80-90%

Find daily 1RM thruster

"Fran"
21 – 15 – 9
Thruster 42,5/30
Pull-up