In teams of 2

For time:
40 Burpees
35 Thrusters (30 kg / 42,5 kg)
30 Pull-Ups
120 sec Plank Hold
(Both at the same time. For every break add 20 sec to total plank hold time)
30 Pull-Ups
35 Thrusters
40 Burpees

Time Cap: 25 min

E3min x4
3 paused back squat
30-45s plank hip rotation

75-80%

AF WEEK 22, Day 2

CONDITIONING:
For time:

3k Run
30 Burpee Pull-Up
2k Run
20 Burpee Pull-Up
1k Run
10 Burpee Pul-Up

RPE 4-5. Target: sub 37min. Time cap 60min.
This is our longest metcon of the week. Push the pace with the
runs and be consistent with your burpee pull-ups. Strong finish in
the last run.
Tailoring Options:
Run: go for 2k-1,5k-1k
Burpee Pull-Up→ Low bar burpee pull-up

Front sqauat 10 x 1

1min

-100 Pull-up
-200 Push-up
Women wear a 14 lb. weight vest, and men wear a 20 lb. weight vest.

C2 Bike

WU:

• 10-15min Easy Z2 Into,

4 Rounds Of:

• 8min @80-85% of FTP Test
• 4min Easy Recovery

5 rounds for time:
5 HSPU
5 Ring dips
5 DB Pushups
5 DB presses

liikeparina sivutaivutuksen kanssa.

E3MOM x 4 rounds

5-5-5-5

Negative front squat, 4 sec down