6 kierrosta
2000m pyörä + 1000m hiihto

Warm-up:
Paikkojen availut, lapojen ja olkapäiden lämmittely

Every 2 mins x 6:
4 - 5 strict HSPU

EMOM 10 min:
1) 2 wall walk
2) 20 sec handstand hold

For time: (merkkaa aika)
4 Rounds of:
12 burpee box jump over (60 cm)
8 kipping HSPU
20 wall ball

AF WEEK 30, Day 3

WEIGHTLIFTING:

E2MOM x9: Power Clean & Jerk + Squat Clean & Jerk. DnG lifts

Target: find a technical heavy set of the day.

AF WEEK 30, Day 3

CONDITIONING 1:

5 RFT:

9 Dual DB Thruster
3 Devils Press

RPE 4-5

Target: sub 6:30. Time Cap 8’ Use challenging dumbbells. No need to go
unbroken, but keep the pace high. Minimize breaks, stay smooth on the
Devil's Press, and increase your pace in the final two rounds.

Rxd: 2x22,5/15kg. Masters: 2x15/10kg

AF WEEK 30, Day 3

ACCESSORY:
1x

100 Banded behind the neck Press
100 Banded Biceps Curl
100 Banded Triceps Extension

One round for the pump!

AF WEEK 30, Day 3

CONDITIONING 2:
For time:

20/17cal Echo
3 Rope Climb
5 Wall Walk
3 Rope Climb
20/17cal Echo

RPE 4. Target: sub 6. Move smoothly through the gymnastics and keep
the Echo Bike at a strong, sustainable pace.

Box squat

30 min amrap

• 1 min ERG
• 20 alt. reverse lunges

Warm-up
2 rounds
20 jumping jacks
10 downward dog/pushup
10 inch worms
10 kb swings
10 goblet squat

Gymnastics for quality
30min

BEGINNER
Wall kickup + Wall walk

INTERMEDIATE
HSW progression

ADVANCE
HSW + free handstand push-ups

WOD EMOM16

1. High Box jumps
2. HS walk / HS Shoulder taps / Plank Shoulder taps
3. HSPU / Push-ups
4. Rest

For time:
1000 meter Row
then, 5 rounds:
25 Pull-ups
7 Push jerks (60/35kg)