AF WEEK 9, Day 1 TEST WEEK

CORE:
1-3 rounds, go by feel

1) 10 Slow and Controlled Hanging Leg Lift
2) 20 Russian Twist

A: Partner WOD
Alternate full rounds
10min amrap
10 OHS 42/30kg
5 Burpees Over the Barbell
5min rest
10min amrap:
Row 150 Meters
15 RKB swing 32/24kg

A: 8min emom
1-3 box jumps
B: Cluster squats 3x1-1-1-1-1 @förra veckans vikt
C: Snatch pull 5x2 fokus form
D: Superset x3
D1: Incline bench press x5
D2: Singel arm chines rows x8-12/arm
E: Superset
E1: Adduktor sliders x8/ben
E2: Banded ab crunches xMax

Winter war q1

15mins Easy Warm Up
1min Row
1min Bike
1min Run
1min Single Unders
1min Plank on Hands

Find 2 RM Strict pull-up
( 0:02's Pause Chin over bar each rep)
* Any Progression * https://vimeo.com/175741058

21-15-9 reps:
315 pound Deadlift
30" Box jump

Three rounds of:
Run 400 meters
Single arm hang, right arm, 15 seconds
45 pound barbell Turkish Get-up, left arm, 5 reps
Single arm hang, left arm, 15 seconds
45 pound barbell Turkish Get-up, right arm, 5 reps
30 second L-sit hold

3 sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry,
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full range of motion.
10/10 Half Kneeling Bottoms up KB press

Push press 3-3-3-3-3 reps