Mökkimayhem never surrender, you have to be a soulja

4x5min AMRAP, Rest 3min between
Alternate A&B

A) W/Weighted Vest

• 15 Air Squat
• 10 Burpee Pull Up
• 5 Shuttle Run (7.5m+7.5m)

B) Without Vest

• 10 T2B // Strict Knee Raise (Jos tanko ei kestä heilumista)
• 15 Push Up
• 20m Lunge (jos keksit vaikka morkulan niskan taakse nii heitä, mikä tahansa lisäpaino)

Nevö surrender core tosijjaa mökillä

8x20s on/10s Off

1: Heel touches
2: Flutter Kicks
3: Toe Touches
4: Hollow Hold

*eli 2 kierrosta yhteensä noita neljää liikettä, nonstop kello.

Press

A) Push Press

E2MOM X4:

• 8 tng Push Press @65-70%

B) Push Jerk

E2MOM X4

• 4 tng Push Jerk @75-80%

EMOM 16

1) 12 DB Bench Press
2) 45s Burpee Pull Up
3) 20m HSW Walk (10+10m)
4) 40 Heavy DU

Accessories

A) 3x Superset:

• 10-15 Legs Raised Ring Row
• 15-20 Parallette Push Up

*rest 2-min between

B) 3-4 Rounds For Quality:

• 10-15 Lu Raise (2x plate)
• 10-15 Banded Face Pull
• 10-15 KB Front Raise

*rest as needed

weighted pull-up

1. Build to today's heavy 5
2. 3x5 @50% of 1

Snatch

A) E90SEC X4

• 1 Squat Snatch @90%

B) E90SEC X4

• 2 Squat Snatch @80%

C) E90SEC X4

• 3 Squat Snatch @70%

Back Squat

E3MOM X4:

• 2 Back Squat (1s pause bottom) *RIR 1

Metcon

3 Rounds For Time:

• 5 Rope Climb
• 75 Heavy/Drag DU
• 30m HSW (7.5m pätkissä)

Accessory

A) Rope Pull Ups:

4 Sets:

• 4-6 Rope Pull Up (R above)

*rest 60s

• 4-6 Rope Pull Up (L above)

*rest 60s

B) EMOM 12:

1: 1 Set of kHspu
2: Max Reps Strict Press (15kg barbell) cap 45s
3: Rest

ATPF WEEK 34 Day 2

CONDITIONING E2MOM for 4 rounds (32min)

1) Bike
2) 2-3 Rope Climb + 10m Handstand Walk
3) Row
4) 30m Double KB Front Rack Carry

Overall RPE 3.
Target: move well, sweat a bit. Use a rep scheme and loadings that fit your deload week.

Scaling: HSW→ 2-4 Wall Walk

Deadlift 5,5,4

E1,5MOM x5

3 Back squat w pause 2s

1 power clean 70-77% of 1rm

5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 21 Deadlifts 165/115#
• Max Burpees Over Bar
3 min Rest
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 15 Deadlifts 195/135#
• Max AbMat Sit-ups
3 min Rest
5 min AMRAP:
• 30/20 Assault AirBike (calories)
• 9 Deadlifts 225/155#
• Max Push-ups
Within 5 minutes, perform the first two movements then in the remaining time perform as many reps as possible of the third movement. Rest for 3 minutes then immediately start the next AMRAP. Notice the rep count and weight change for the deadlift. Score is total number of Burpees + Sit-ups + Push-ups. Goal: 100 (25+35+40).

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