6 rounds for time:
• 5 Hang Power Cleans 135/95#
• 5 Shoulder-to-Overhead 135/95#
• 5 Strict Pull-ups
Goal: 6 min.

Gymnastics

A) E90SEC X6:

• 1 Set of rMU

B) 5 Sets Of:

• 10 Horizontal Ring Row *rest 90s between sets

C) 3 Sets Of:

21-15-9 Unbroken T2B

*rest as little as possible between sets.
*3min rest after all sets are done and repeat until done 3 times

Metcon

5 Rounds For Time:

• 4 Wall walk + Wall facing hspu
• 60 DU
• 12 Cal Ski

Accessories

4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10/10 Bent Over DB Row

LÄMMITTELY
Hyvää huomenta kepillä
Kehonpainokyykky
Kyykyssä käden avaukset
Eteentaivutus + mittarimato
Lisko
Lantionnosto
LLA - jarruttava punnerrus

OSA 1 - DEADLIFT FROM THE GRAVE
3 rm maastaveto

OSA 2 - PUMPKIN PARTY
Aikaa vastaan (parin kanssa)
70 "pumpkin" sivukyykky
50 "pumpkin" vauhtipunnerrus
100 "pumpkin" goblet squat
50 "pumpkin" korokkeelle / boksille nousu
70 "pumpkin" russian twist

3 burpeen sakko (kummallekkin), jos "pumpkin" koskee maata

5 Intervals

A1. AMRAP 5
21/15 (cal) Row
15 Wall balls @ 9/6kg (20/14lbs), 10′ target
12 Toes-to-rings

A2. AMRAP 5
200m Run
4 Wall walks
12 DB snatches, alt @ 22.5/15kg (50/35lbs)

A3. AMRAP 5
200m Run
20m DB walking lunges @ 22.5/15kg (50/35lbs)
20/15 (cal) Row
20 Box jumps, 24/20”

– Rest 2:30 between each AMRAP –

Flow. A1-A2-A3-A2-A1

Overview. This session develops aerobic capacity and repeatability under fatigue. Each 5-minute AMRAP pushes you over the threshold, hard, uncomfortable work with short recovery. The goal is to sustain strong output across all intervals, while moving with intent.
Effort. Work at ~8.5/10 RPE. Each interval should feel demanding but repeatable, you’re pushing, but not sprinting all out. Stay composed at the start of each interval so you can finish strong without falling off. Use the 2:30 rest to recover breathing and prepare for a quick restart.
Feel. Expect hard effort from the start and recovery that never feels complete. The combination of short rests and shifting muscle groups will make the later intervals feel heavier, but if you pace it right, you should be able to keep moving.
Adaptation. Build aerobic power and repeatability under mixed fatigue. Work on pacing control, movement efficiency, and recovery between high-output efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your A1 and A2 scores consistent on the way back?
– Which part of each piece dictated your pace?
– Did your effort feel repeatable, or did your output drop toward the end?
– How well did you recover during the 2:30 rest, and what could you adjust next time?
Movement options.
Row → SkiErg, BikeErg or Air bike for same calories
Wall balls → Lighter ball
Toes-to-rings → ab-mat sit-ups
Run → 400m BikeErg or 200m SkiErg
Wall walk → reduce reps (2 or 3/round) → 8 Push ups
DB snatches/lunges → 15/10kg (35/20lbs) OR scale up to 32.5/22.5kg (70/50lbs)

Run intervals

2 sets of:
6:00 @ 5K pace
– Rest 1:30 –
3:00 @ 3K pace

– Rest 3:00 between sets -


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

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AF WEEK 10, Day 2

CONDITIONING 1:
For time:

12-9-6-3 Snatch
after each round
10 Box over Jump
10 TTB

Overall RPE 4-5.
Target: snatches can be power and/or squat snatches. Use only one barbell and load it yourself.

Snatch loadings:
12@55% of 1RM
9@65% of 1RM
6@75% of 1RM
3@85% of 1RM

Hang tempaus

Osana kiertoharjoitusta.