Lantio ylhäällä.

1: 6 single arm devils presses
2: 0:30 handstand hold
3: 10 cal bike erg

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Core

3 rounds

20 russian twist with medball
10+10 side plank crunches

Bench Press

A) Build Up To Days Heavy 5RM

B) 3x3 @80-85% From 5RM

*rest 3min between sets

Gymnastics Metcon

EMOM 16

1: 45s Ski
2: 1 Set of rMU
3: 8+8 Heavy DB Push Press @25-27.5kg
4: 18 T2B

Strength

A) 3x Superset:

• 10/10 One Arm DB Bench Press (alternating arms)
• 10 Wide Grip Pull Up

*rest 2-3min between sets

B) 3-4 Rounds For Quality:

• 10-15 Ring Row Face Pull
• 10-15 Deficit Push Up (3s jarruttava alas)
• 10-15 DB Skull Crusher

*rest as needed

Maastaveto 2x1x90%

Penkki 2x2x80%

Stoppiveto 2x2x70%

7 sets (1 set every 5 min.)
200m wall ball run @ 9/6kg
18 USA swing@24/16 kg
12 box jump@60/50 cm
6 burpee pull up (Sc: target burpee)

Goal : sub 3 mins each set

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@barbell, 5@40%, 5@50%, 5@60%, sp-%, rest btw sets 2-3min

AF WEEK 47, Day 2

Finisher:
With a thin band, big sets and a huge pump!

100 Banded Behind the Neck Press
100 Banded Biceps Curl
100 Banded Triceps Extension

2min on/:45s. off x2 kierrosta:

1: 5+5 one arm hang snatch + goblet reverse lunges
2: 5+5 plate oh turkish sit up + 20 sit up
3: 10 d-db push press + 10 box step up
4: 10 ring row + 10 mountain climbers
5: 15 cal machine

4 sets
run 800m/ Ergo 70cal
– rest 3min between rounds
– 1 setti kevyesti, 2.setti reippaasti ja 3.setti kovaa 4.setti kevyesti

Scaled
3 sets
run 800m/ Ergo 70cal
– rest 3min between rounds
– 1 setti kevyesti, 2.setti kovaa ja 3.setti kevyesti

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down taking deep breaths
2 Scapular swimmers (prone position)
10 Table top pulses
+
2 Rounds
3 Back support slide throughs
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)