Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete

• 150 wall balls
• 30 muscle-ups
• 30 clean and jerks

♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell

A: 10x 30 on/ 30 off pogo jumps
Straight into…
B: 10min emom 3x height jump
Straight into…
C: 2,5km run(Lilla rundan)
Straight into…
D: 20min emom 15xrkb swing

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

30min for quality
1-3 rope climb
5-8 + 5-8 pistol squat
6-10 sandbag over shoulder
5-8 paused ring row
8-12 weighted box get over
8-12 deadlift (~50%)

SKILL 50-59
AMRAP
4 x 60s ON / 30s OFF
40 Double under
Max Handstand walk

Every 3 minutes for 36 minutes (3 rounds of each):
Station 1 – 40/32 bike calories
Station 2 – 50 DU + 8/6 HSPU
Station 3 – 500/400 m row
Station 4 – 30 sit ups + 10 DB push presses

Back squat
4, 3, 2 and 1RM

20 min AMRAP:
• 40 Barbell Walking Lunges 75/55#
• 30 AbMat Sit-ups
• 20 Sumo Deadlift High Pulls 75/55#
• 10 Chest-to-bar Pull-ups
Goal: 4 rounds.

10rnds for time:
10 alt. DB snatch @20/12.5kg
10 wall ball
10 burpee

T.C.: 30'

ATPF WEEK 32 Day 3

WEIGHTLIFTING
E90sec x7:
2x Squat Clean + 1x Front Squat

Work up to a heavy set of the day. Squat Cleans are drop and go.