EMOM 15, 20 or 25 (0:40 work / 0:20 rest
)
1) GHD sit-ups
2) Bar muscle ups
3) Single-leg squats, alt
4) Wall walks
5) Rest

Intent. Accumulate EXCELLENT repetitions in each movement, move at a steady pace and don’t push the movements to failure.

Number of rounds. you can choose 3, 4 or 5 rounds today.

Movement options. You can also choose to drop a movement off if feeling very fatigued.

GHD sit-ups → GHD sit-up to parallel → V-ups
Bar muscle-up → Jumping bar muscle-ups → Glide hip snap to the bar drill
Single-leg squats → Single-leg squats to a band
Wall walk → Seal walk for distance

C2 Bike

A) WU 10-15min Z2

B) Start @80watts

*Add 30 Watts E3MOM Untill Failure

C) 10-15min Cooldown

1) e1:30 x 8, vaihdellen a/b:
A: 7 deadlift
B) 12 d-db floor press

2) 15min:
6-9-12-15… cal machine
10 wb
10 kb sumo deadlift

Snatch

10 Sets:

E2MOM

• 5x2 Hang Power Snatch @75-85%
• 5x1 Hang Power Snatch @85-95%

Deadlift

Banded DL

• 5x5

*punanen kumppari
*3s jarruttava alas
*RIR 1-2

Metukka

EMOM 16

1: 13 Cal Row
2: 45s AMRAP: Burpee Pull Up
3: 13 Cal Row
4: 45s AMRAP: High Box Jump Over

Accessories

3-4 Rounds:

• 40m Heavy KB Farmers Carry
• 30-40m Bandbell OH Carry

5-4-3-2-1

Pull up

EMOM40:

A) 12cal Bike erg
B) Plank/Rocking plank

3rnds
Superset:

5 Push up
10s hold up position
10s hold down position

EMOM5

SHSPU

E5MOM 25 (x5)

50cal Row
10 Power clean 60/40kg

AF WEEK 10, Day 3

CONDITIONING 1:
3 rounds, with 2min rest between

15/12cal Echo
12 Thruster
9 C2B or Pull-Up
2min rest

Rxd: 42,5/30kg. Masters: 30/25kg. RPE 4-5 when working.

These are sprints. All sets within 10sec. Unbroken thrusters and pull-ups. Can you go sub 2’ all rounds?