EMOM 15 (0:40/0:20)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets.

Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

EMOM 12

1) Wall walks (0:40/0:20)
2) Chest-to-bar pull-ups (0:30/0:30)
3) Air bike @ easy pace

Flow. Work for 40-seconds on wall walk, 30-seconds on chest-to-bar, and the full minute on the air bike.

Intent. Improve your Wall walk and Chest-to-bar efficiency and stamina, use the air bike for recovery.

Note. Make sure to stop on chest-to-bar IF you think your hands will tear. Cap the reps at 60 chest-to-bars if you get there.

EMOM 12

1) Rope climbs (0:40/0:20)
2) Overhead squats @ 50%1RM OHS (0:30/0:30)
3) Row @ easy pace

Flow. Work for 40-seconds on RC, 30-seconds on OHS, and the full minute on the row.

Intent. One (1) unbroken set (for OHS and AMAP for RC) on each minute to accumulate as many repetitions as you can. Aim to not go to failure on the sets.

5*8 Deadlift, build to heady

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
BMu & RMu

WOD
30sec work/30sec rest

4 rounds
- Hollow to superman
- dead hang
- high box jumps
- T2B/pull-ups/C2B/BMU practice

7' AMRAP
3 dbl KB swing @2x20/12 kg
3 dbl KB clean
3 dbl KB squat
3 pull up

4 rnds for quality
3/3 aligator roll
5/5 hip airplane
8 banded lat pull down

10' EMOM
1: 3 deadlift @ rpe 8
2: 1-2 slow eccentric pull up

AF Deload WEEK 13, Day 3

CONDITIONING:
AMRAP 20

15/12cal Row
50 DU
20 Air Squat

Overall RPE 3-4, go by feel. Unbroken sets with a little rest
between movements. Sustainable row.
Target: 8+ rounds.

AF Deload WEEK 13, Day 3

Finisher:
10-1 with a pair of light DB

Biceps Curl
Skull Crusher
Lateral Raise

Target: big sets with a huge pump!

Zone 1:
-Sled Drag YGIG

Zone 2:
-BB Front Rack Reverse Lunge x 10
-Easy run /walk (incline 4-5%) 200m

Zone 3:
-Heavy FC 15m
-DB Reverse Forearm Curl x 10

Zone 4:
-Heavy WB till failure (min 50, max 100)

Zone 5:
-Banded Clam Shell x 5
-Banded Single Leg Hip Bridge x 5
-C-Crunch x 5

Zone 6:
-Box jump x 5
-Box Pushup x 5
-Heavy Ski 250m

-1 round
-6,5min work / 45s rest
-4 athletes per zone