For time
15 Deadlift @65kg
15 kipping HSPU
9 Deadlift @65kg
9 strict press @2*15kg
3 Deadlift @65kg
3 Wallwalk

2*2+2 @50%
4*2+2 @60%

1*1+2 @60%
1*1+2 @70%
2*1+1 @80%

2*2 @55%
1*2 @65%
2*2 @75%
2*1 @80%

Boksilta tempausta kahesta kohtaa, riveä ja työntöä. Tyssäs toiseen pisteeseen ku puotin tangon bokseille ja kolautin peukun. Loput lähinnä pari testinostoa vaan.

AF WEEK 9, Day 3 TEST WEEK

ACCESSORY:
2-3 rounds, go by feel and rest as needed between:

1) 8+8 Bulgarian Squat (load as wanted)
2) 8-10 Seal Row

RIR 2

EMOM 24

A) 12cal bike
B) 12 Ring row
C) 12cal bike
D) 10 Ring dip

AF WEEK 9, Day 3 TEST WEEK

CONDITIONING:
“Rowing Intervals”

E3MOM x4: 300m Row

Target: RPE 3→5. Build up the intensity round by round, each round must be faster than the previous one.

Last one all out.

AMRAP 20
4-8-12-16…cal row
30 Double Unders
4-12 HSPU

5min rest

AMRAP 20
4-8-12-16…cal ski
3 Wall Walk
5 Devils Press @2*15kg

4 Rounds
8+8 Front Rack Split Squats
30s Plank hold
30s+30s side plank hold