Alternate A1/A2

A1. Bench press, rest 1:00 before A2
Build to heavy 2 (H2) @ RPE 8
+
3 x 6-8 @ 80-85%H2

A2. Strict chin up, rest 2:00 before A1
Build to heavy 2 (H2) @ RPE 8
+
3 x 6-8 @ 80-85%H2

5 Rounds for time

10 HH-PC 42,5kg
10 Double kb oh walking lunge 16kg
10 Assault

E4MOM40:

Plank hold 45s rest of time bike

4 rounds

3-10 strict pull-up/low bar pull-up
3-10 strict ring dip/banded ring dip

3 x e3m:
8 banded deadlift

EMOM12:
1) 6-8 barbell rollout
2) 10 DKB bent row
3) 20+20s pallof press hold
4) rest

4 rounds of:
3 x 10s on / 20s off:
1) ski
2) sled push
3) echobike
4) battle rope

For 60-minutes @ base*

5-4-3-2-1-minutes of each:
Row for calories
Run for distance**
Ski for calories
BikeErg for calories
* Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.
** Or calories if on a runner

Snatch pull

3 x 3 @ 85+%1RM snatch, go every 2:30-3:00

AF WEEK 12, Bonus workout, Engine

CONDITIONING
5 RFT:

1000m Bike
400m Run (airrunner)

Overall RPE 4. Target: increase pace with the running round by round.
Can you go sub 18

Voimatempaus + allepudotus
4x2+2 @~50%

Tempaus maasta + tempaus PY
2x1+2 @70-75%
3x1+1 @80-85%

Tempausveto

4x4 @90%-110%

Alternate B1/B2

B1. Seated DB/KB strict press – 4 x 8-12 @ RPE 8-9 (1-2 RIR), rest 1:00 before B2

B2. Seal row – 4 x 8-10 @ RPE 8-9 (1-2 RIR), rest 2:00 before B1