Power clean + 2 hang power clean
Rest 1 min
4 sets @ moderate
2 sets @ moderately tough
2 sets @ tough
Then
Power clean x 3 tough
2 min rest
Power clean x 3 tough +
2 min rest
Power clean x 3 tough ++

Rope climbs

AMRAP 2

3 Bars WOD
10-9-8-7-6-5-4-3-2-1 of:
Deadlift
Back Squat
Shoulder Press

Timecap 25 min

Weights:
Advanced: 40-50% of max
Beginners: light, technical weights

Aim is to go steady pace all the way, without breaking down the sets. Scaling is important.

5 min ergoa, 10 kyykkyä, 20 vatsalihasta, 1 min lankutus 10 boxihyppyä

AF Deload WEEK 13, Day 1

CONDITIONING:
E90sec for 2- 4 rounds (18-36min)

1) 12-20cal Machine
2) 2-5 Push-Up to L-Sit (parallettes or boxes)
3) 12-20cal Machine
4) 1-3 Rope Climb
5) 12-20cal Machine
6) 5-15m Handstand Walk

Machines with RPE 2-3. Concentrate on your bodyweight
movements. Execute reps with perfect form. There should be
rest after bodyweight movements, machines can be done full
90sec.
Machines can be substituted with 200m run if wanted.

15min
60du
30wb
15 box over burpee

AF Deload WEEK 13, Day 1

ACCESSORY:
EMOM x12

1) 10m + 10m single arm KB Overhead Carry
2) 20m Sandbag Carry
3) 20m Farmers Carry

Use what you got! Choose a loading you can get all the
distances unbroken.
Overall RPE 3-4.

AF Deload WEEK 13, Day 2

BODYBUILDING:
E2MOM supersets for 3 rounds:

1) 10+10 Reverse Lunge (not alternating legs) + 10-15 Goblet
Cyclist Squat
2) 10 DB Bench Press + 10 Push-Up
3) 10+10 Gorilla Row + 10 Ring Row

Overall RPE 4.
Target: Choose your loadings to get 10 reps in the first
movement and also 10+ reps in the second movement. Jump
right to the next movement, these are superset.
Feel the Burn!

Weighted chin up 3x6

Close grip bench press 3x8