AF, WEEK 46, DAY 3

CONDITIONING 3x AMRAP 4’ with 4min rest between:

A:1-2-3-4-5… Bar Muscle-Up, 6 Wallball after each set
B: 1-2-3-4-5… Wall Walk, 6 TTB after each set
C: 1-2-3-4-5… Devils Press, 6 Box over Jump after each set

RPE 4-5 when working.
Target: Choose movements and loads you can attack for 4 minutes without resting or “leaning on your knees. 4+ rounds each interval.

Rxd: 2x22,5/15kg.
Masters: 2x15/10kg

Scaling:
A: jumping bar mu or C2B or go with 1-3 bar muscle-ups each round. Advanced athletes can do ring muscle-ups.

B: Partial ROM (no nose to the wall)
C: decrease loading