2:00 on/ :30 off x2 rounds:
1: row
2: 10 d-kb deadlift + 12m farmers carry
3: sled push/pull
4: bike
5: 3 burpee broad jump + 8 walking lunges
6: 12 sit up

Deadlift
• 1 set of 5 reps at 65% NT1RM
• 1 set of 5 reps at 72.5% NT1RM
• 3 sets of 5 reps at 77.5% NT1RM
• 1 set of 5+ reps at 77.5% NT1RM

1)
E2:30 x4:
7 deadlift + 4 heavy and low kb swing

2) emom12:
1: 8 cal machine
2: 6 ring row + 12 air squat
3: 12 american swing

EMOM12:

A) DB Biceps curls
B) DB Triceps
C) DB Back lateral raises

EMOM20:

A) Hamstring w rower
B) DB Bench press
C) Bulgarian split squat
D) DB Strict press

Wu, 3rds

:30s machine
10 air squats
3 inchworm to push up
3+3 spider
10 scap push up
10 shoulder taps

Parin kanssa:

1000m row
2 rds for each:
10 db goblet squats
10+10 db push press
5 burpee over db

2000m bike erg
3 rds for each:
10 ring row
5 push ups
10 mountain climbers

1600m echo
4 rds for each:
12m farmers carry @2x kb

Z2 Run

Easy 45-60min Run

30 min

• 1 min erg
• 12 Russian kb swings 24kg

10 sets
5min bike/ski, 1min hsw/bmu

AF WEEK 11, Day 1

STRENGTH:
Weighted Pull-Up progression (2/3)
3 rounds:

3 Weighted Pull-Up @ 80-85% of 3RM, 30sec rest
2 Weighted Pull-Up, 30sec rest
1 Weighted Pull-Up 3min rest

All rounds with the same loading. We repeat this for 3 weeks. The goal is to add load week by week. Choose a movement model/load you can get all reps with full ROM.