500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

---

Bench
4x 8 75%
rest as needed

4 rounds for reps:
3 min AMRAP:
• 3 Deadlifts 185/115#
• 6 Ring Dips
• 9 Air Squats
• 12 Burpees Lateral over Bar
1 minute rest
Goal: 250.

21-15-9 reps for time:
• Dumbbell Deadlifts 2 x 50/35#
• Burpee Box Jump Overs 24/20”
Goal: 5 min.

Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2xKBs
Hollow hold 10-20s

WOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10

Front Squat
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
• 5 reps at 85% of 1RM

6 rounds for time:
• 3 Power Cleans 135/95#
• 6 Front Squats 135/95#
• 3 Bar Muscle-ups
Goal: 6-7 min

AF WEEK 36, Day 2

GYMNASTIC CONDITIONING:
AMRAP 6:

1 Muscle-Up + 10 DU

Add one muscle-up and 10 DU to each round

Target: choose a movement model you can get 5+ rounds. Muscle-ups can be done with rings/bar/jumping.

Deadlift
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM

SNATCH
2x2 @50%
1x3@60%
1x2 @70%
1x1 @80%
1x1 @90%
      
CLEAN & JERK
1x3 @50%
1x2 @60%
1x2 @70%
1x1 @80%
1x1 @90%
1X1 @100%

PULL SNATCH
2x7 @50%
2x8 @60%
2x5 @70%

BACK SQUATS
2x5@50%
3x7 @60%
2x4@70%

Partner Workout
8 min AMRAP (relay style)
1 Man Maker
2 Devilpress
3 Deadlift
4 Renegade row (total reps)
@2x22,5/15kg
One person Completes a full round Then switch!

2 mins rest

10 mins AMRAP ( relay style)
10 box jump over @60/50cm
20m double DB overhead carry (2x10m)
30 Double under
One person Completes a full round Then switch!

2 mins rest

12 mins AMRAP (relay style)
12 DB hang clean @2x22,5/15kg
12 air squat
12 up-down
One person Completes a full round Then switch!