Back squat

8/8/8/5/5/3/3/3

5:00 BikeErg* + 3:00 Row** + 3:00 SkiErg

• Easy pace on the bike **Build up pace each minute on the row and SkiErg machine (easy/moderate/moderate-hard).

10 rounds for time:

AB 10cal
Backrack lounges 5+5 40kg
Sit-ups 10

AF #masu WEEK 40, Day 1

Finisher /Cool Down:

1-2 rounds for feeling good:

1min + 1min Pigeon Stretch
1min + 1min Couch Stretch
2min Wall Side Split
1min Childs Pose

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

1h tempaustekniikkaa.

“ADD REP TO TABLE” (15'max TC)

Every Minute On The Minute For Max Rounds

1 Push-Ups Hand Release
1 Clean & Jerk 60/45kg/HAP

Add 1+1 rep every minute there after and continue until failure.

Accessory 3 rounds of:

6 strict pull-ups (or toe-assisted if needed)
10 Lat eccentrics
20 Straight arm banded pulldowns

Every minute on the minute for as long as possible

• 3 burpees
• 7 chest-to-bar pull-ups
• 11 wall-ball shots

♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

Shoulder press