For time

• 21 thrusters (♀ 65 lb, ♂ 95 lb)
• 21 lateral burpees over the bar
• 15 thrusters (♀ 65 lb, ♂ 95 lb)
• 15 lateral burpees over the bar
• 9 thrusters (♀ 65 lb, ♂ 95 lb)
• 9 lateral burpees over the bar

For time

• 21 GHD sit-ups
• 7 rope climbs to 15 feet
• 21 GHD sit-ups
• 21-meter double-kettlebell front-rack walking lunge
• 15 GHD sit-ups
• 5 rope climbs to 15 feet
• 15 GHD sit-ups
• 15-meter double-kettlebell front-rack walking lunge
• 9 GHD sit-ups
• 3 rope climbs to 15 feet
• 9 GHD sit-ups
• 9-meter double-kettlebell front-rack walking lunge

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Back squat pyramid 2 - 4 - 6 - 8 - 10 - 8 - 6 - 4 - 2
2 min rest between sets

AF WEEK 40, Day 3

GYMNASTIC CONDITIONING
EMOM9:

Ring Muscle-Up

Choose your reps scheme based on your fitness level:
A: 1-2-1-2-1-2-1-2-1 (13 total)
B: 1-2-3-1-2-3-1-2-3 (18 total)
C: 1-2-3-4-1-2-3-4-1 (21 total)
D: 1-2-3-4-5-4-3-2-1 (25 total)

RPE 3 to 4.
Target: no fails, goal is to get good quality reps and build up your confidence.

Tailoring Options: Bar MU or Jumping Bar MU or with strict pull-up + ring dip (for example 3 MU→ 3 strict pull-up + 3 ring dip)

4 x 4

Strict ring muscle-up prep 2 to 3 rounds

3Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

With a running clock
@ 0:00
9-7-5 for time
SB cleans @ 70/45kg (150/100lbs)
Ring muscle ups
@ 10:00
18-14-10 for time
SB squats @ 70/45kg (150/100lbs)
Handstand push-ups
@ 20:00
27-21-15 for time
GHD sit-ups
Chest-to-bar pull ups

Overview. A three (3) part workout today. Each rep scheme goes up by 9-7-5, moving from more challenging to a little easier movements. You can push hard on each piece as this will then give you a decent rest before the next part.
Strategy. While you have three (3) pieces to complete, attack each one individually and trust that the rest period will be enough for you to be ready for the next one.
1st part: The SB cleans can be done as quick singles OR even touch-and-go if you’re strong at them. Aim to keep the ring muscle ups unbroken if this is within your ability, otherwise 1-3 sets/round.
2nd part: Do your best to keep the SB squats unbroken (bag held on the shoulder NOT bearhug). You can break the HSPUs to sets as it’s relatively easier to keep the rests short here (vs on the squats).
3rd part: Aim to keep the GHD unbroken if you can (but 2 sets is fine), then break the C2B according to your ability (e.g. 15-12/12-9/9-6 or 9-9-9/7-7-7/5-5-5). Most important thing here is to find sets that allow you to keep moving.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall game plan on each? Did it play out how you thought or were there surprises?
– Were you able to push all three (3) pieces? If not, what happened?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB clean and jerks @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Ring muscle-up → Bar muscle-ups → Jumping bar muscle-up → Strict chest-to-bar pull ups (9-7-5) → Strict pull ups (9-7-5)
SB squats → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB front squats @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Handstand push-up → Handstand push up to ab-mat (reduced ROM) → Standing HSPU variation of choice → Hand release push ups
GHD sit-up → GHD sit-up to parallel → Ab-mat sit-up
Chest-to-bar pull ups → Pull ups → Ring rows

Snatch

A) Build Up To Days Heavy

• 1 Squat Snatch + 1 Hang Squat Snatch

B) 45s on/1:15 Off X4:

AMRAP: Squat Snatch @50kg

Back Squat

4 Sets Of:

• 8 Reps Performed as (4 reps of 1 & a quarter BS + 4 Normal BS)

*RIR 1-2
*Rest 3min between sets

Metcon

Chipper:

• 60 DB Snatch @35lbs
• 50 GHD Sit Up
• 40 Burpee Over DB
• 30 T2B
• 20 Devils Press (1-arm @35lbs)
• 10 bMU

Optional Accessory

A) 3-4 Rounds For Quality:

• 20-30m Backwards Sled Drag
• 45/45s Copenhagen Plank

B) 3-4 Rounds For Quality:

• 15-20 Banded GHD Hip Ext.
• 45-60s SB Bearhug Hold

Bench Press
• 10 reps at 55% of 1RM
• 8 reps at 65% of 1RM
• 6 reps at 70% of 1RM
• 4 reps at 75% of 1RM

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
"Modattu Baseline"
300m Row
30 Air squat
15-20 Sit up
10-15 Push up
10 Ring row