Incline DB Bench Press
• 8 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM

AMRAP x 15 mins
8 rounds:
-10 WB
-10 T2B
Rem.time max rounds/reps of:
-3 Strict Pull Up/ Assisted Pull Up (Rx+ Ring MU / BMU)
-30 DU / 60 SU

Rest 3:00

AMRAP x 12 (40s ON / 20s OFF)
2 Devil Press (L)
4 DB Snatch (L)
6 DB Thruster (L)
8 Kipping C2B / Pull Up or Ring Row
2 Devil Press (R)
4 DB Snatch (R)
6 DB Thruster (R)
8 Burpee over the DB

Pick up where you left off..

Goal: 4+ rounds
Weight:
@1x15/10
Rx+ @22,5/15

AF WEEK 47, Day 2

CONDITIONING
E90sec for 3 rounds (27min)

1) 12-20cal Machine
2) 2-5 Push-Up to L-Sit (parallettes or use KB handles)
3) 12-20cal Machine
4) 1-3 Rope Climb
5) 12-20cal Machine
6) 5-15m Handstand Walk

Overall RPE 3, mostly in your comfort zone.
Machines with RPE 2-3. Concentrate on your bodyweight
movements. Execute reps with perfect form. There should be rest
after bodyweight movements, machines can be done full 90sec.
Scaling:
Decrease rep scheme
HSW→ 2-4 Wall Walk

Part A).
Skill Primer
Dip Muscle Clean, Thruster & BTN Split Jerk
(5-8 sets x 2+2+2)

Part B).
Tempo Clean Pull, Power Position Clean & Split Jerk
(8 sets x 1+2+2 / 55%-70%)

AF WEEK 48, Day 2

CONDITIONING
E2MOM for 4 rounds (32min total)

A: Bike with RPE 2-3
B: AMRAP of Cindy or Nate with RPE 3-4
C: Bike with RPE 2-3
D: AMRAP of: 30 DU, 5 Power Clean

Overall RPE 3-4. Target: B&D: 2+ rounds.

Bike with RPE 2-3 to pace your heart rate. Focus on going hard
on B&D.

Rxd: 60/40kg
Masters: 50/35kg
Advanced: 70/50kg

One round of Cindy is: 5 Pull-Up + 10 Push-Up +15 Air Squat
One round of Nate is: 2 Ring MU + 4 HSPU + 8 KBS (32/24kg

Tailoring Options:
Decrease loading
Use a rep scheme of 4-8-12 or 3-6-9 with Cindy
Nate: Ring MU→ Bar MU

Pandapull
15,20,25

Tempaus pp+vala+tempaus
29,30

Tempaus x2
30,32,34

Rive pp+rive+2työntöä
35,40,45,50

Etukyykky ykkösiä
35,45,55,65,70,75,79,81,83

Back Squat
• 8 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 85% of 1RM

10 min E2MOM:
• 20 Wall Balls 20/14#
• Max Kettlebell Swings 53/35#
Every 2 min, perform 20 wall ball shots followed by max kettlebell swings. Score is total number of kettlebell swings. Goal: 100.

one legged glute bridge w. smr between knees 3x8/8

deadlift up to heavy

HSW Speed

2 x EMOM 4-6

7.62m Handstand walk for time

– Rest 2:00 between EMOMs –

Intent. Focus on speed (move as fast as possible) on each walk.