‘Conditioning-Pump sesh’

6 min Amrap
10 dbl DB floor press
5 Strict pull up / Hard ring row/ feet assisted Pull up

Rest 2’

6 min Amrap
10 dbl DB alt. reverse lunge
5 High box jump@75/60cm

Rest 2’

6 min Amrap
5 dbl DB clean & press or push press
5 Strict T2b / Strict leg raise

Rest 2’

6 min Amrap
10 DB renegade row
5 Burpee over DBs

RX loads: 22,5/15kg

E2mom x 8:
- 2 split jerks @65%->
Räkistä
Build to moderate heavy

For time:
Row 250m

A,
7 rounds for quality of:
Row / Bike, 3 mins
2 Bench Press, pick load

Row / Bike- RPE 7/10
Bench Press- 85%+ 1RM

B,
6 rounds for time of:
30 Double Unders
5 Strict Handstand Push-ups
3 Hang Squat Cleans, 102/70kg
1 Rope Climb

Goal
Sub 15 mins.

C,
For quality:
3x 6 Eccentric Dumbbell Pull Overs, pick load
Sprinter Stretch, L 1:30 min/R 1:30 min
Adductor Stretch, 1:30

21-15-9
DBL Kb snatch
Pull Ups

@20/12

LÄMMITTELY
n. 1min / liike
1. AKK - lankku - negatiivinen punnerrus - kobra
2. Skorpionikierrot
3. Hyvää huomenta
4. Seinäkyykky
5. Punnerrus kuminauhalla
6. Tuulimylly

VOIMA
3 x 8 lattiapunnerrus
3 x 8 yhden jalan mave

AMRAP 10min
10 x levypaino tempaus
10 x mave + lankku
6-10 cal laite

Press
4x8
(2-3+ reps in tank)

30 x 1min work / 1min rest (TC 60min)

Jackie

1000m row
50 Thruster 15kg
30 pull up

Then Karabell

15 rds
2 snatch 40kg
10 wall ball 14 lb

Then Amrap Cindy

5 pull up
10 push up
15 air squat

Result is rounds or reps of Cindy completed

AF WEEK 15, Day 2

GYMNASTIC STRENGTH:
EMOM x12

1) 10-20sec Chin over Bar Hold
2) 10-20sec Ring Support
3) 10-20sec Hollow Hold
4) 10-20sec Handstand Hold (free or against the wall)

Target: execute hold with perfect form

3 rounds of:
10 MB slams
10 Hollow rocks
10 MB over shoulders
10 Arch rocks
Rest