For time

• 400-meter run
• 15 burpee box jump-overs
• 10-calorie bike
• 6 alternating dumbbell snatches

♀ 20-inch box and 50-lb dumbbell
♂ 24-inch box and 75-lb dumbbell

Pitkä Metukka

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 8 Double DB Hang PC @35lbs
- 8 DB Box Step Over
- 8 Pull Up

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 6 T2B
- 6 Double DB FS @35lbs
- 6 Burpee Over DB

10min Bike/Row/Ski (PK)
Into,

5MIN AMRAP:
- 4 Devils Press @35lbs
- 4 Wall Walk
- 4bMU

10min Bike/Row/Ski (PK)

Accessories

A) 3-4x For Quality:

• 8/8 KB Windmill
• 5/5 Thoracic rotation (link)
• 20/20 Banded Russian Twist

B) 3-4x For Quality:

• 10/10 DB Hammer Curl
• 20-30s Chin Over Bar Hold
• 20-30 Banded Tricep Ext.

Weighted Dip 3x4, 1x8

Deadlift

4 x 3 @ 70%, go every 2:30-3:00

Handstand Strength Circuit – 3 rounds of:

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single-arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall-facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)
– Rest 1:00-1:30 between rounds –

Options (single arm elevation leans in full handstand). Variations – back-to-wall → chest-to-wall→ box pike handstand
Options (handstand shoulder taps). Variations – back-to-wall → chest-to-wall→ box pike handstand

Ghd situps 10
Du 20
Hauiskääntö hammer 8
Ojentajat kumpparilla 20

Emom
Row
Power clean
Bike
Kb swing
Plank hold
Rest
7 rounds
40 kg clean

Rivejumppa. Power clean

AF WEEK 36, Day 2

STRENGTH (3/3):

A: 5x5 Bench Press

All sets across. RIR 2. Suggested loading (experienced lifters): 88–90%
of recent 3RM
Add 2.5–5% if all sets stay at RIR 2.

B: 5-4-3-2-1 Weighted Pull-Up

RIR 1-2 in all sets.
Scaling: Choose a movement model that fits your fitness model.
These can be done by alternating A & B if you are short on time

5-4-3-2-1

Pull up