30 Min

• 2 min ERG
• 50 Du

AF WEEK 17, Bonus workout, Engine

CONDITIONING:
“Running Man”

AMRAP 30:

400m Run
10cal Row

Add 10cal to each round. First round with 10cal row, second round with 20cal…

Takakyykky 5x5 (60kg)
(2sec alas räjähtävä ylös)
5x5 high box jump
5x max aika seinällä istunta 90 asetetta.
2min tauoilla. Aina takakyykky-highbox jump- istuma seinällä.

Loppuun

3000m pyörä
-30 purpee
-30 wallball
-30 sit ups
-30 deadlift 50kg
3000m pyörä

6 x 5 min ON/1 min OFF

A) 600 m run
Max cal ski in remaining time

B) 600 m run
Max cal bike erg in remaining time

RPE 5-6

2x2x44
2x2x51
2x2x58
2x1x62

4 rounds for quality
10-15 ring rows
10-15 ring push-ups/kneeling
8-10 ring rollouts

3 rounds, each for time
7 cal echo bike
15 pull-ups/ring rows/C2B
7 cal echo bike
15 alt. DB snatch
7 cal echo bike
5 x 1 push up + 2 shoulder taps

Rest 2 min between rounds

Back squat

1. Max set @85%
2. Max set @80%
3. Max set @75%

2, 3, 4, 2 minutes:
- Skillmill Run
- AB
- Row
- Ski
- Rest 1min btw

Flow: 2 minutes on each machine, then 3, 4 and finally 2. Rest 1 minute between each machine. 59 minutes total.
Score: total distance

Back Squat
• 1 set of 3 reps at 70% NT1RM
• 1 set of 3 reps at 77.5% NT1RM
• 4 sets of 3 reps at 82.5% NT1RM
• 1 set of 3+ reps at 82.5% NT1RM