5 Rounds, go every 2:00 (1:30 work / 0:30 rest)

Set of bar muscle-ups
Handstand walk w/ pirouette every 3m in the remaining time

Flow. Start each 2:00 window with a big set of bar muscle ups then as many HSWs w/ pirouette in the remaining time of 1:30 as you can, then rest 0:30 before the next round.
S*core. Bar muscle-up total reps + HSW total reps (3m w/ pirouette = rep)*

Intent. Work on your bar muscle-up and HSW capacity. You’ll need to account for short rest (most likely) after the bMU before the HSWs and that if you go for a really big set on the bMU, it might take more out of the HSW. So there is a bit of a tactical practice component here as well.

10-9-8-7-6-5-4-3-2-1:
Wb
Ring row
Air squat
Burpee
*max cal
Tc18

E2:00 x5
1 strict press
2 push press
6 back squat
-liikkeet putkeen samalla tangolla

AF WEEK 39, Day 1

WEIGHTLIFTING:

A: E90-120sec x7:
Low Hang Squat Snatch + 1 Squat Snatch.

Touch and Go. Target: find heavy of the day.

AF WEEK 39, Day 1

WEIGHTLIFTING:

B: EMOM x6:
1 Squat Snatch

@ 85-90% of heaviest set of A

AF WEEK 39, Day 1

STRENGTH:

3 rounds, rest as needed between

1) 3 Front Squat + 6 Back Squat
2) 8-10 Seal Row
3) 8-10 Ring Dip

RIR 2

AF WEEK 39, Day 1

Finisher 3 rounds:
30sec Lunge Wallball
30sec Wallball Sit-Up
30sec Burpee over Wallball
90sec rest

Target: constant moving 90sec per round.

Bench press 3x16

AF WEEK 38, Day 3

CONDITIONING
“Hartiapankki”
For time:

10-1
Hang Power Clean
DB Bench Press
Cal Ski

RPE 4-5. This is supposed to be on the heavy side, choose loadings that are challenging but doable.

Target: sub 15min, aim for big sets. Can you go unbroken?

First 10 HPC + 10 DB Bench Presses and 10cal Ski. Next round is 9+9+9.

Rxd: 60/40kg, 2x22,5/15kg
Masters: 50/35kg, 2x17,5/12,5kg
Advanced: 70/50kg, 2x30/20kg

Tailoring Options: Decrease loadings Use a rep scheme of 9-1 Ski erg→ Row or Bike

AF WEEK 38, Day 3

ACCESSORY:
2-3 rounds, go by feel:

1) 8+8 Heel Elevated Split Squat (load anyhow)
2) 10-15 Lateral Raise or Lu Raise

RIR 3