12 min AMRAP
1 pull up
2 push ups
3 air squat
Double reps after each round

Alkulämppä: reaktioleikki

Mobility

Taito:
"Skin the cat" ja Köysikiipeily

WOD
Emom 12min

1) 1 köysi
2) 45s Kone
3) 8-15 Istumaannousua
4) Lepo

E2MOM until failure:
• 3 Squat Cleans 40% 1RM *
* Increase weight by 10% each round.

ATPF WEEK 34 Day 2

CONDITIONING E2MOM for 4 rounds (32min)

1) Bike
2) 2-3 Rope Climb + 10m Handstand Walk
3) Row
4) 30m Double KB Front Rack Carry

Overall RPE 3.
Target: move well, sweat a bit. Use a rep scheme and loadings that fit your deload week.

Scaling: HSW→ 2-4 Wall Walk

8 min AMRAP
10 GHD situps
15 air squats
10 hollow body rock

Deadlift 5,5,4

20s all out
40s easy

A)
4x 10 alternating overhead press
4x 6 paused double KB front squat (3” at the bottom )

B)
For time -divide anyhow
30 double KB clean and push press
30 double KB swing
30 burpee
30 double KB thruster

3 sets of
2 Front Squats

Lepää sarjojen välillä n. 1min