partner WOD
In 10 min:
collect 100 box jump together
5 syncro thruster at the beggining of every 2min @30/40kg
2' rest
8'AMRAP (YGIG)

15 cal row
12 pull up/ ring row
9 syncro front squat
3' rest
7' AMRAP (YGIG)
20 ttb/ leg raises/ knee raises
15 pike push up from box
10/10m burpee broad jump (no syncro)

Planks for 4 minutes (unbroken).

2 rounds:
30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank

3-4 rounds of:
10 back rack rev lunge
8+8 1-leg hip thrust
8+8 split stance vanded rotation

AMRAP10:
15/12 cal row/ski
10 DKb dl
20 mointain climber
10 jump squat to plate

SET A | 4 rounds
6x back squat
8+8x DB plank drag through

SET B | 3 rounds
6+6x DB bulgarian dl
6-8x DB goblet cyclist squat
30s-40xsec hip thrust hold

AMRAP10min
20x KB goblet rev. Lunge (ygig)
10x sit up (synhcro)
20x KB swing (ygig)
10x V-up/tuck up (synchro)

EMOM x 30 mins
Min 1 : 30-50 Double under
Min 2 : 4-6x (1/1 DB Farmer Lunges (L+R) + 1 DB Hang Squat Clean) @2x15/10
Min 3 : 15/12 cal machine
Min 4 : 6-8 DB Burpee Box Step Ups @50cm
Min 5 : 30” Deadhang
Min 6: Rest

1 minute: 6 strict pull ups
2 minute: 12 box step ups w/ DB's
3 minute: 0:45 plank hold
4 minute: 10 wallball
5 minute: 10 strict knee raise
6 minute: 8-10 push-ups

AF WEEK 47, Day 1

CONDITIONING
3 RFT

20 KB Snatch (hang)
10 Burpee Box Jump @ 75/60cm

RPE 4.
Target: sub 8min. Challenge yourself with the loading. KB
should be heavy. Full hip and knee extension at top of the box.
Rxd and Masters: 24/16kg.
Advanced: 32/24kg.

Planks for 4 minutes (unbroken).

2 rounds:
30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank

For time in teams of 3:
120 wb
- rest 60s
120 db snatch
- rest 60s
120 kipping knee raise / V-up / tuck up
- rest 60s
120 no-jump burpee

TC: 30

Molemmat versiot voi tehdä päivän kaikilla tunneilla.

5:00 Row @ very easy pace
+
2 Rounds
5 Scapular pull-ups
10 Goblet squats
5 Burpees
+
Bar muscle-up/thruster drills – 1 to 2 rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
5 Front squats @ empty barbell
3 Single kipping pull-ups (focus on max hip thrust)
5 Push presses @ empty barbell
3 Glide hip snap to the bar
5 Front squat drives to thruster @ empty barbell
3 Jumping bar muscle-ups with hip snaps
+
Build to workout weight for thrusters and devil’s presses
* Do a few Rope climb pull-up from floor between sets before moving to full rope climbs
+
@ workout weight
250m Row
5 Thrusters
3 Bar muscle-ups
1 Rope climb
6 DB Devil’s press