5 rounds

For time
10 Box Jumps 60/50cm
10 Hspu
10 Kettlebell Swings 16/12kg
10 Walking Lunges
10 abmat sit up
10 Push Press 20/15kg
10 superman
10 Wall Balls 9/6kg
10 Burpees
10 Double-Unders

For time:
• 100 AbMat Sit-ups
• 100 Jumping Lunges
• 100 Row calories
• 100 Wall Balls 20/14#
Partition reps as desired. Goal: 17 min.

Week 13/16: Inverted Juggernaut Method
Shoulder Press
• 6 sets of 3 reps at 75% NT1RM
• 1 set of 3+ reps at 75% NY1RM

AF WEEK 10, Day 3

CONDITIONING 1:
3 rounds, with 2min rest between

15/12cal Echo
12 Thruster
9 C2B or Pull-Up
2min rest

Rxd: 42,5/30kg. Masters: 30/25kg. RPE 4-5 when working.

These are sprints. All sets within 10sec. Unbroken thrusters and pull-ups. Can you go sub 2’ all rounds?

For time

• 1,000-meter row
• 30 dumbbell thrusters
• 20 pull-ups
• 5 legless rope climbs to 15 feet
• 1,000-meter row
• 5 legless rope climbs to 15 feet
• 20 pull-ups
• 30 dumbbell thrusters
• 1,000-meter row

Stimulus and Strategy
Today’s workout is a pyramid scheme. Your goal should be to complete this effort in 30 minutes or less. Perform the row as prescribed as long as you can keep each to 5 minutes or less. Use a weight for the dumbbells that allows you to maintain sets of 10 thrusters at a time. For the pull-ups, choose an option that allows you to complete your reps in 2 minutes or less. Get after it today!

Snatch

3-5 x 1 @ continue to build up from 3- postion, go EMOM

2 RM Deadlift RPE5 then 4x4 85-75%
2RM Pull-up RPE5 then 4x4 85-75%
3x10-20 Back Extension RPE7
3x10-20 V-ups RPE7

Engine

A) 3 ROUNDS OF:

• 5min C2 Bike (PK+)
• 5min Ski (PK+)

-Rest 3-5min-
Into,

B) 4 Sets Of:

-1min Echo (70% Effort)
-1min Echo (80% Effort)
-1min Echo (85% Effort)
Into,

• 25 GHD
• 15 Cal Ski
• 75 DU
• 4 Rope Climb

-Rest 4min between sets-

Holds

EMOM 12:

1) 20-30s Ring Support Hold
2) 20-30s Ring Dip hold
3) 20-30s Chin Over Bar Hold

KB Stuff

3-4x For Quality:

• 30/30m KB Mixed Rack Walk
• 10 Heavy KB Swing (Oikeesti raskas. esim. 40-44kg? riittää, että tulee about silmien tasalle)
• 30/30m Suitcase KB Carry

3 rounds:
25 shoulder to overhead 40/30 kg
50/40 cal ski or row
25 back squats 40/30 kg
5 min rest

10min, alkavalla minuutilla 1 x tempaus