Warm-up

Every 2 mins x 6:
2-4 strict HSPU

Every 2,5 mins x 5:
2 wall walk
15 sec nose-to-wall hold

For time:
4 Rounds of:
8 kipping HSPU
15 wall ball
12 burpee box jump over

STRENGTH+SKILL

Kipping swing

EMOM 9'
1: 5-8 Paused Scapula Pull-up in Hollow pos.
*2s pause at top
2: 10 Hollow Rocks + 10 Arch Rocks
3: 10-15 Kipping-Swing

WOD

Every 2:00 for 12 Minutes (6 sets)
12 Dual DB Deadlift @2x15/12,5kg
10 Dual DB Push Press
40 Single Unders

Rx+: DB@2x22,5/15kg, 20 Double-Under

ACCESSORY

3x
10/10m Bottom-up KB Carry @light KB
6/6 Wall Deadbug

3 rounds for time
75 DUs
50 Wall Balls 14lbs
25 Row caliries

E3MOM30:

10 Burpees
Rest of time bike cals

Warm-up:
Kuminauhajumppailut
DB press
Olkapäiden aktivointi

Every 3 mins x 5:
1 wall walk
3-4 strict HSPU

For time:
2 Rounds of:
20 toes-to-bar
15 HSPU
5 wall walk
20 DB snatch (22,5 kg)

Farmers carry 4x25m

EMOM20

A) 12cal Bike
B) 10cal Ski

AF WEEK 28, Day 2

GYMNASTIC CONDITIONING:
20sec ON-20sec OFF for 5 rounds (20min total)

1) Muscle-Up (rings/bar/jumping)
2) DU
3) Rope Climb
4) High Box Jump
5) Handstand Walk or Wall Walk
6) rest

Overall RPE 3-4
This is more of a skill workout than heavy breathing. Choose movement models that
support your fitness level. Challenge yourself with 1 or 2 movements, not with all of them.
You don’t have to move the entire 20sec, less is fine. Quality before Quantity.

RDL 2x5

12' AMRAP
5 pike push up
10 alt. DB snatch
20 abmat sit up