Gymnastics for quality
30min

ADVANCE
1x1m free handstand

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 8min
YGIG

6 heavy goblet squats
3m HSW

Scale as needed

push up pos one arm YTA raises 3x5/5

seated one arm KB press 5x5/5 @ rpe 7

AF WEEK 37, Day 2

STRENGTH:

2-3 rounds, go by feel, and rest as needed between

1) 8+8 Standing DB Press
2) 8+8 DB Row

Soutu 2000m

Maastaveto tempausotteella 5x10x30-50%
-remmit/versat avuksi tarvittaessa

Yhden käden vauhtipunnerrus 3x6-10

Etunojapunnerrus 3 x Amrap

snatch cluster sets: 1/3

3 sets:
2 snatch (drop & go)
-30s rest
2 snatch
-30s rest
1 snatch
- 2min rest between sets

kaikki sarjat sama paino, noin 70-80%

Bodybuilding EMOM 40min
1.3 Tempausveto + 2 Tempaus
2.8 Thruster
3.10 Kulmasoutu
4.5RV Kyykkyyn
5.10 Lattiapenkki

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
5/side Elevated ankle lunges
5/side Cossack squats
5/side Tactical ankle rocks, alternating

superset, 4x
5/5 dead bug
8/8 alt. superman

10' pike push up/ HSPU

optional 5 sets of 3-5 reps

5x5 @same weight across

Go every 2:00

AF WEEK 37, Day 2

CORE 2-3 rounds:

1) 10 Box Pike-Up
2) 20 Landmine twist or Russian Twist

Feel the burn!