-5x2 snatch pulls

8 x e90s: (alt. a & b)
a) 6 strict ring dip + 10-15s ring support hold @ RIR 1-2
b) 4-4-3-3 chinup @ RIR 1-2
*skaalaus: banded ring dip, dip, box dip

1: 5 squat cleans @challenging weight

2: 10 cal bike erg

3: 1 rope climb / 2 rope lowers

4: 8 alternating weighted box step-ups

5: 10 cal row

6: 8 bar over burpees

7: rest

AF WEEK 32, Day 2

CONDITIONING:
“CFG 2026 E18 Machine 7200m”

3600m Row
3600m Ski

RPE 4-5, or go by feel.

Time Cap: Men 30 & Women 35.

EMOM 10-12 (0:40 work / 0:20 rest)

1) Handstand walk w/ pirouette every 3m (10’)
2) Single-leg squats, alternating

• Focus on quality on single-leg squats, take into account you have FR WL in the strength portion after

Ring muscle-up prep – 2 rounds

3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

Juoksu, hiihto, fillari, soutu
5-4-3-2-1 min kaikkia

4 x e3m: (parin kanssa soutulaite)
150m row @ 85%
150m row @ 95%

*viimeinen 150m veto nousevalla teholla
*jos et kerkeä vaihtamaan parin kanssa, skaalaa: 150 + 100m

8 x 10s on / 20s off: (alternate with partner)

-> allout, tehointervallit!
-> parin kanssa vuorotellen (molemmille 4 x 10s vedot)

A1) Takakyykky
5x5 reps

A2) Reiden ojennus+koukistus supersarja
3x8+8 reps supersarjana (RIR 2)

B1) Penkkipunnerrus ylöstyöntö leveydellä
4x5

B2) Ylätalja leuanveto leveydellä (myötäote)
3x 8 reps (RIR 0)

Dumbell Bench press 6x3