AF WEEK 49, Day 2

Finisher:
For time with a Partner, “IGYG”

60 Box over Jump
60 Up&Down
60 Burpee Box over Jump

RPE 4 when working.
Target: sub sub 9min.
Hit this one hard! Small sets to keep you moving with fast pace.
Forever alone version: get a friend or hit this with a rep scheme
of 30+30+30

Warm up: 2 rounds:
2min Cardio
10 plate GTOH
10 plate Halos
8+8 Single leg RDL
5+5 half kneeling stretch
10 90/90 deg hip activation
+ Movement warmup for each coming moves.

EMOM 36:
10 Deadlift (50%)
10 Front Squat (50%)
10 Walking lunges (45/22.5kg sandbag on shoulders)
10 Burpee over barbell
30-45s Flutter kicks
10 Devils press (17.5-22.5kg/10-15kg Db)

2-3 Rounds @ 2-3 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises

2-3 Rounds @ 2-3 RIR

0:30/side Off-set (FR+OH) carry
8-12/side Bulgarian split squat
0:20-0:30/side Copenhagen plank

For time:

108 air squat
108 DB Cleans 15/22,5kg
108 Burpees over DB
108 cal Row / Ski / Echo bike / Bike
(Laitetta voi vaihtaa)

Itsenäisyyspäivän jumppa by CFR

AMRAP 10 @ steady pace

1-2-3-etc.
Ring muscle-up complex*
(10x) Cross-over single-unders**

• Ring MU complex = 1 toes-to-rings + 1 ring muscle-up + 1 ring dip ** You can also do cross-over double-unders, in this case keep the reps steady at 10/round

AMRAP 10 @ steady

1-2-3-etc.
Handstand walk pirouettes*
Rope climb

The HSW pirouette setup as per the video (5’ segments), you can kick down between the reps or go unbroken

3 sets:
10 DB Lateral Raises
10 Seated DB Rear Delt Flies
10 Incline DB Rows
- Rest as needed

Max cal
Echo bike

Muscle clean
4x 3

Power clean + hang power clean + push press
4x 1+1+2

Squat clean + jerk
5x 2+1

Clean pull
3x 3