4x3@75%, 3x2@85-90%

Go every 2:30

For time:
• 4-3-2-1 Muscle Ups
• 4-3-2-1 Deadlifts 255/175#
• 40-30-20-10 Sit-ups
• 40-30-20-10 Air Squats
Perform 4 muscle ups then 4 deadlifts then 40 sit-ups then 40 air squats then 3 muscle ups and so on. If unable to perform muscle ups, substitute them with 4-3-2-1 chest-to-bar pull-ups + 4-3-2-1 dips. Goal: 8,5 min.

E2MOM until failure:
• 3 Squat Cleans 40% 1RM *
* Increase weight by 10% each round.

AF WEEK 10, Bonus workout, Engine

CONDITIONING:
E6MOM x6 (36min total)

A: 30cal Row + 20cal Ski + 10cal Bike
B: 30cal Bike + 20cal Row + 10cal Ski
C: 30cal Ski + 20cal Bike + 10cal Row

Target: sub 4’ rounds with consistent pace.
RPE 4 when working. This is not all out effort.

First 30cal should be sub 2’ Scaling: use a rep scheme of 25-16-7

EMOM20

A) 12cal
B) Core (plank/rpcking plank/dead bug)

30min bike/ski/row/run
Easy pace
60-65%

LÄMMITTELY
1 min laite jokaisen liikkeen välissä / 1 min liike
1. Kissa-lehmä
2. Kyykky käsien nostolla
3. Ylivienti päinmakuulla vk
4. Vuorojaloin lantionnosto
5. Mittarimato olkapääkosketuksilla

VOIMA
Kiertoharjoituksena 3 x 35s./15s.
1. Yhden jalan sjmv oik.
2. Yhden jalan sjmv vas.
3. Pull over vk
4. Vatsarutistus rullaten (vk)

AMRAP 10min
Kahvakuulalla
10 x etuheilautus
10 + 10 x mave kk toisessa kädessä
20 m tarjoilijakävely

3-4 Rounds

50 Double-unders
8 Power clean and jerks @ increasing weight*

– Rest as needed between rounds –

Number of rounds. As we are in the middle of the Open, only do as many rounds as you feel comfortable that you’ll recover from in time for 26.2. You can also do the power clean starting from the hang as needed.

Flow. 50 DU (aim for unbroken) into 8 power clean and jerks (touch-and-go, unbroken set), rest and increase weight for next round.

• The weight increases each round (you want to start somewhere where you’re confident you can keep building the weight up)

Starting weight suggestions. 43/30kg (95/65lbs), 52.5/35kg (115/75lbs) or 61/43kg (135/95lbs)

Weight increments. You can go up in 2.5kg, 5kg or 10kg jumps (5, 10 or 20lbs)

Intent. Work on maintaining your technique and rhythm with slightly elevated heart rate. Aim to connect each rep together smoothly and pay special attention to return from overhead back to ground. Your success here is measured in quality not time/weight = don’t rush the sets or rests, focus on moving well.

3:00 on / :30 off x 2 rounds:
1: 20 kb swing + row
2: 20 box jump over + ski
3: 10+10 one arm db thruster + bike erg
4: 10+10 half kneeling rotation + echo

Alternate A1 / A2

A1. Bench press, rest 1:30 before A2
Build to a heavy set of 4 (H4) @ RPE 8/2 RIR (82-86%)
+
2-3 x 8 @ 80-85%H4

A2. Strict ring pull-up – 3-4 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before A1