One set of three reps

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

For time:
5-4-3-2-1 resp:
• Bar Muscle Ups
10-8-6-4-2 reps
• Deadlifts 225/155#
• Bar-Facing Burpees
Can’t do bar MU? Substitute them with chest-to-bar pull-ups and dips. Can’t do CTB, sub w/ pull-ups and dips. Can’t do pull-ups sub w/ rings rows and bench or stacked-plate dips. Goal: 8 min.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@65%, 5@73%, 3×5@78%, 5+@78% 1-2 reps left, sp-%, rest btw sets 2min

800m Repeats

800m warm up at a conversational pace (no faster than 5:40/km), 90s walking rest

4 reps of:
• 800m at 4:20-4:40 target km, 90s walking rest

1km cool down at a conversational pace (or slower!)

Snatch + hang snatch 7 x 1+1

Part of CF Total

Bench Press

5 Sets of 8, after each set 10 reps. gorilla rows

Go Every 3:30

5 rnds for time:
3 man maker @2x20/12.5kg
6 box step over
9 cal airbike

3x12 strict telineel