Back squat 5 x 5

down, 1/4 up, down and back up

superset, 5x
8/8 russian twist
5/5 KB windmill

frontsquat 3x5 @rpe 7

Week 13/18: 5/3/1 EMOM
Every 90 sec for 6 rounds:
• 3 Bench Press
• 6 Ring Rows
• 3 Ring Dips
Start with 55% of 1RM for bench press and increase by 5% each round to finish around 80%.
Bench press weights in the result.

2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
800m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy

A Warm-Up WOD

6-Minute AMRAP

Complete as many rounds as possible of the following movements within 6 minutes. Focus on smooth, controlled movements to prepare your body for the workout ahead.

5 Inch Worms
- From a standing position, hinge forward and walk your hands out to a plank. Perform a push-up (or skip it),
then walk your hands back to standing.

10 Air Squats
- Keep your chest up, push your knees out, and squat to full depth. Use this to mobilize your hips and knees.

10 Jumping Jacks
- Full range of motion: arms overhead, feet apart and together.

5 Burpees
- Scale: Step back instead of jumping if needed. Focus on consistent movement.

10 Arm Circles (Forward and Backward)
- 5 forward and 5 backward. Loosen up your shoulders with slow, controlled movements.

5 rounds for time:
• 6 Dumbbell Deadlifts 70/50# (2)
• 12 Wall Balls 20/14#
The dumbbell deadlifts are with two dumbbells, each weighing 70/50#.
Goal: 4-5 min. You can treat this one like an EMOM to finish under 5 min or, if feeling good, ditch the rest and aim for an 4 min finish

Snatch
• 5 reps at 50% NT1RM
• 3 reps at 60% NT1RM
• 2 reps at 70% NT1RM
• 1 rep at 75% NT1RM

AF WEEK 33, Day 3

CONDITIONING.
5 RFT:

30/24cal Echo
7 Back Squat

10 DB Bench Press

RPE 4.
Target: sub 22. Time Cap 26.
Rxd: 2x22,5/15kg and 60% of 3RM. Masters: 2x17,5/12,5kg
and 50% of 3RM. Advanced: 2x30/22,5kg and 70% of 3RM

Front squat 1 RM, then 2 sets Back squat @ same weight (choose reps)

ENGINE

EMOM 10:

1: 14 Cal Row
2: 11 Cal Echo

-Rest 2min-

EMOM 10:

1: 10 Burpee Box Jump Over
2: 12 American KB Swing @24kg

-Rest 2min-

EMOM 20:

1: 14 Cal Row
2: 10 Burpee Box Jump Over
3: 11 Cal Echo
4: 12 American KB Swing @24kg