5 strict ring dips + 8 dumbbell push-ups

Go every 3:00

4 x 4

Go every 2:30

Partner wod
Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 alt. Dumbell Hang Snatch + 6 perfect Push up
Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 box jump + squat on top
Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A: 15/12 cal row
Partner B: 12 T2b

Power Clean

A) E3MOM X3-4 (WU)

• 3 Clean Pull + 3 High Hang PC + 3 Straight Leg Box Jump (Build Up)

B) E90SEC X6-9:

• 3 TnG PC *Build to Days Heavy

C) Clean Pull 4x2 @110-120%
*Rest 2-3min between

Jerk

A) 4x5 Split Chaos Press (Link)
*Laita mielummin kahvakuulat kumppareiden päätyihin. Videolla platet, mutta ne saattanee osuu maahan.

B1) E3MOM X3:
- 3 Split Jerk (2s Pause in Catch)
*1-2 toiston vara

B2) E2MOM X3:
- 2 Split Jerk (2s Pause in Catch)
*1-2 toiston vara

B3) EMOM X3-5:
- 1 Split Jerk (Ei pause)
*saa kokeilla raskastakin, jos fiilis on
*Tee blockeilta jos mahollista. Kolmoset ja kakkoset drop and go.

METCON

For Time:
30-25-20-15-10

• Cal Row
• T2B

OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups

AF WEEK 50, Day 2

CONDITIONING:
For time:

5-4-3-2-1 Rope Climb
10-8-6-4-2 Back Squat

RPE 4
Target: sub 10min. TC: 13min.
Bar from the rack. Unbroken squats, consistent pacing with the rope climbs.

Rxd: 100/70kg
Masters: 80/55kg
Advanced: 120/90kg

Tailoring Options: Decrease loading Use a rep scheme of 3-3-2-2-1 with the Rope Climb

35' AMRAP w. partner
2000m airbike
150 DU
1000m row
50 wall ball
25 ttb
10 syncro devil press @2x22.5/15kg

Warm-up

3:00 Air bike
3:00 SkiErg
+
2 rounds
10 Hanging scapular pulls
5 Inchworms
5 Jefferson curls
10 KB Sots presses
10 Handstand shrugs
+
Build to workout weight for deadlift
* Between sets: Handstand push-ups drills
10-sec Bent leg tripod headstand hold (against the wall) + 5 pulses of the knees
10-sec Bent leg tripod headstand away from the wall
1-3 Tuck tripod headstand kip extension to handstand (against the wall)
1-3 Tuck tripod headstand kip extension to handstand (away from the wall)
+
1-2 Rounds @ workout weight
5 Deadlifts
5 Handstand push-ups
5 Box jump overs, 24/20″
5 Toes-to-bars
20/15 (cal) BikeErg

TBA..

3:00 Row @ easy
2:00 Echo bike @ moderate
1:00 Row @ moderate hard
+
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
3 Scapular swimmers (prone position)
30 Speed rope skips
10 V-ups
+
Build to workout weight for the DB snatches
* Practise Toes-to-bar complex a few times between sets:
Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
2 Rounds @ workout weight
4 DB snatches
4 Toes-to-bars
20 Double-unders