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2-4-6-8-10-12...

Jumping pull up
Push-ups
Box jump-overs

1: 10 cal bike erg
2: 10 box step-overs with DB's
3: 8 burpees over DB
4: 15 abmat sit-ups
5: 6 back squat @AHAP
6: rest

Every 1 min for 30 mins, alternating between:

Min1 : 12/10 cal Row/Ski
Min2 : 12-15 T2R/T2B + max rep USA Swing @24/16
Min3 : Rest

Min4 : 12/10 cal Bike
Min5 : 6-8 SB Over the Shoulder + max SB Carry @45/30
Min6 : Rest

A)
4 rounds- 90” rest
8/8
single arm overhead reverse lunge + single arm front squat

B )
In every 2’ x 5 rounds
double KB complex :
8 deadlift
8 alt. farmers lunge
8 deadlift
@heavy

C)
For time
30 single arm push press
30 single arm snatch

AF WEEK 23, Day 1

ACCESSORY.
2-3 set, go by feel and rest as needed between:

1) 20-40m D-Ball/Sandbag Carry
2) 10-20 GHD Sit-Up

Overall RPE 4

-bar muscle up progressions
-gymnastics holds: handstand hold

AF WEEK 23, Day 1

CONDITIONING:
4 RFT:

15/12cal Echo
5 Devils Press

RPE 4. Target: sub 8’ Go hard with the bike and push the devil
presses.
Rxd: 2x22,5/15kg. Masters: 2x17,5/12,5kg

3 x AMRAP10
2min Rest between amraps.

A)
5 Pull up + 8 Push up + 12 Air squat

B)
2-4-6-8-10... Cal bike erg
2-4-6-8-10...Burpee box jump over @60/50cm

C)
6-10 T2b
12 KB swing
16 Alt. Goblet reverse lunge @24/16kg

2 Rounds
8/side Xiao Pengs (both forwards and backwards)
10 Handstand shrugs
Kipping Toes-to-Bar complex:3 Tension swings + 3 Kipping knee tucks + 3 Kipping toes-to-bars
+
Bar muscle-up drills – 2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
+
Build to workout weight for DB movements
* Practise few short sets of HSPU variations, toes-to-bars and bar muscle-ups between sets
+
@ workout weight
3 Wall-facing HSPU
6m DB FR walking lunge
6-9 Toes-to-bars
3 Strict HSPU
5 DB hang power clean and jerks
1-3 Bar muscle-ups
3 HSPU
3-5 DB devils presses
1 Bar muscle-up