5k RUN

*VK vauhti, pitää tuntuu pahalta mutta semmonen, että pystyis jatkaa vielä 1-2km

superset 4x
5/5 dead bug
8 banded glute bridge

deadlift 3x5 @rpe 8, 2' rest

Team of 2 FT:

Buy in 1000m Row

6 Rope climb
20 DB snatch
20 T2B
20 BOB
20 GTOH 35kg
20 BOB
20 T2B
20 DB Snatch
6 Rope climb

Cash out 2000m Bike

ATPF WEEK 32 Day 2

GYMNASTIC CONDITIONING/STRENGTH (1/3)
Max set HSPU

Rest as needed and then E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking the sets and resting as little as possible.

Target: 5+ reps with max set. Choose a movement model that fits your fitness level .
Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up

ATPF WEEK 32 Day 2

CONDITIONING
For time:

3k Run
30 Burpee Pull-Up
2k Run
20 Burpee Pull-Up
1k Run
10 Burpee Pul-Up

RPE 4-5.
Target: sub 37min. Time cap 60min.

This is our longest metcon of the week. Push the pace with the runs and be consistent with your burpee pull-ups. Strong finish in the last run.

Tailoring Options:
Run: go for 2k-1,5k-1k
Burpee Pull-Up→ Low bar burpee pull-up

2min rest
60-70-80%

Strict T2B 6x5

Strict ring dip 6x5

Barbell bent over row 6x5

3 sec pause at the bottom