3 rounds for quality

10 Blackburns
5 e/side 90/90 to external rotation
10m Inchworms
3:00 BikeErg

3 rounds for quality

10 Table top raises
5 e/side Elevated ankle lunges
10 Strict high pulls e/side
3:00 BikeErg

10 min
5 pullups
10 pushups
15 squats

30-20-10
1pd kb swings
situps

Partner Wod

AMRAP 15' (relay style)
16 Air Squat
8 Alt. Devil's Press @15/10kg
32 Simple under

• Switch after every full round

Rx+:
Dumbbell@22.5/15kg
16 Double Under

3' Rest

For Time:
Buy in:
400m Partner Run
Then 6 Rounds of: (3-3 round, relay style))
15 USA swing
12 Box Jump Over
9 Pike Push up

Time cap: 17 min.

Rx+:
Kettlebell @24/16kg
Kip. Handtsand Push up

AF WEEK 52, Day 3

CONDITIONING:
“Assblaster”
EMOM x20:

1) 5 Deadlift @ 60-70% of 1RM
2) 10m Walking Lunge (load anyhow)

Overall RPE 4. This will burn your glutes. Alternate between the
movements, deadlift with moderate/heavy load. You can
alternate walking lunges style if wanted (front rack, overhead,
farmers style…)

Tailoring Option:
Do a “half assblasster”, 10min emom

AF WEEK 52, Day 3

CORE:
2-3 Superset:

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

Target: feel the burn!

Deadlift 8-8-6-6 reps

Partner WOD

-400 m Partner Run
Then:
6 Rounds: (Waterfall)
-12 T2B
-8 KB Front Rack Lunges @2x24/16
-6 Syncro Burpee

(1st round: P1: T2B / P2: Lunges / Burpee: together,
2nd round P2: T2B / P1: Lunges / Burpee: together)

-400 m Partner Run
Then:
6 Rounds:
-12/9 cal Row/Ski
-8 KB Hang Clean @2x24/16
-6 Syncro Burpee

-400 m Run (YGIG)
Then:
6 Rounds:
-12 Pull Up
-8 KB STOH @2x24/16
-6 Syncro Burpee

TC: 35 mins

AF WEEK 52, Bonus workout, Engine

CONDITIONING:
EMOM x30:

1) 8-12cal Bike
2) 8-12cal Row
3) 8-12cal Run or Ski

Overall RPE 3. This should be in your comfort zone. Nose
breathing only if wanted.

Ei ohjattuja tunteja!

5 kierrosta
10 kg, leuat boksilta, yksöishypyt 100 kpl/2

Vetävät liike 8 kpl lowbar
Punnerrus boksilta 4-5 kpl