Front sqauat 10 x 1

1min

Tempo Deadlift 5x5 reps (slow down, fast up)

E7MOM x 6

Set 1, 3, 5:
- 300m Run
- 5 C&J @65kg
- 300m Run
- 5 C&J @65kg

Set 2, 4, 6:
- 1000m Row
- 30 Wall balls

Accessories

A) 3-4x Superset

• 15-20 Banded GHD Hip Ext.
• 15-20 Ring Push Up

*rest 2min between rounds

B) 3-4x Superset
- 45-60s SB Bearhug Hold
- 10-15 Ring Row (jalat korotettu)

*rest 2min between rounds

For time

• 21 front squats
• 15 bar-facing burpees
• 9 strict handstand push-ups

♀ 75 lb
♂ 115 lb

AF WEEK 10, Day 1

ACCESSORY:
EMOM x6

1) 30sec Sandbag /D-Ball Hold
2) 30sec Plank Hold

RPE 4

EMOM x 8-12

1) machine
2) 5 clean deadlift + 5 muscle clean + 5 power clean
3) machine
4) 5-10 push up + 5-10 jerk behind the neck

Deadlift

1 x 1-3 @ 88-90%
5 x 3 @ 75% , go every 1:30-2:00

– Hit a single top set of 1-3 @ 88-90%, then focus on fast pulls on the back-off sets

Deadlift

4 x 2 @ 86-92%, Rest 3:00 between sets

superset 4x
5/5 dead bug
8 banded glute bridge

deadlift 3x5 @rpe 8, 2' rest

For time:

5rounds:
5 bmu / scaled c2b
10 power clean@70/50kg
20/15cal echo

Target under 13min, time cap 16min