10 min AMRAP:
• 2 Power Cleans 135/95#
• 2 Bar Facing Burpees
• 4 Power Cleans 135/95#
• 4 Bar Facing Burpees
• 6 Power Cleans 135/95#
• 6 Bar Facing Burpees
…
Continue pattern until time is up. Goal: round of 12.

AMRAP 60 @ base*

2000m BikeErg
1000m Row
2000m BikeErg
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

10 x 2min ON/1min OFF
A) 10 pull ups + 10 burbee 2 target
B) 6 power clean + 6 push press

Rx 60/42,5kg

12 x 90 sec ON/30sec OFF

Echo bike
Bike

EMOM60:

A) Ski
B) Row
C) Bike

E1,5MOM 9

A) 10 Bench dip + 10 banded triceps extension
B) 10 KB RDL + 10 GM

E5MOM 30 (3+3rnds)

A)

10 Box step over + 10 Push up
10 Cyclist squat
Rest of time Bike cals

B)
10 Ring row
10+10 Lunges
Rest of time Row cals

AF WEEK 17, Day 1

ACCESSORY:

3x15 Pull-Over

Big stretch, moderate loading.

AF WEEK 17, Day 1

CONDITIONING:
3 RFT:

10 Deadlift
15 TTB
20/17cal Row

RPE 4.
Target: sub 10 Time Cap 12.

Sustainable pacing, split the reps early. Push the row: “breathing hard but no breakdown”.

Rxd: 100/70kg, Masters: 80/60kg

In teams of 2
For time
2000m row/ski or 4000m bike
P1: works on machine
P2: sandbag/D ball bear hug hold@45/30 kg/double KB front rack hold@2x24/16 kg
Switch every minute!

-rest 3:00-

10 rounds of Cindy (Split anyhow)
5 pull-ups
10 push-ups
15 air squats

-rest 3:00-

For time
100 syncro USA swing@20/12 kg
*5 syncro burpees for breaking
Time cap: 32:00
Rx+: 70/45 kg sandbag/chest to bar pull-ups/24/16 kg kettlebell
Pick one or two if possible.