AMRAP8
50 box step overs with DB's
50 double DB deadlifts
20 partner over burpees

rest 2:00

AMRAP8
50 cal echo bike
50 ring rows
50 partner alternating wallballs

rest 2:00

AMRAP8
50 cal row
50 DB bench presses

*split reps as you like

6 strict pull-ups
5 push-ups

Track Run

Ladder + pace progression

• 1600m @PK+
• 1200m @PK–VK kynnys
• 1000m @VK
• 800m @VK+
• 600m @VK-MK
• 400m @lujaa

Recovery

• 2:00 after 1600/1200
• 90 sec after 1000/800
• 60 sec after 600

*rest 1:30 between emom's

A) Emom12
1: echo bike calories
2: single arm DB clean & jerks
3: chest-to-bars / kipping pull-ups

B) Emom12
1: bike erg calories
2: box step-ups with DB
3: wall walks

C) Emom12
1: double unders
2: single arm devils presses
3: sit-ups

AF WEEK 7, Bonus workout, Engine

CONDITIONING:
EMOM x20

1) 10-15cal Echo
2) 30-50 DU

Overall RPE 4-5. This will accumulate. Choose a challenging but repeatable rep scheme. Push this one through!

3 Rounds @ focus on posture & quality

0:30/side KB off-set (FR+OH) march
8-12/side ATG Split squat
0:20-0:40/side Copenhagen plank

Isometric holds – 2-3 Rounds

0:10-0:30 Ring support hold
0:10-0:30 Chin over the (pull-up) bar hold
0:10-0:30 Bottom of ring dip support
0:10-0:30 Hanging L-sit hold

half kneeling pallof press w. rotation 3x8/8

frontsquat 3x5 @rpe 8 T:41X0

4 Rounds, Rest 2:30 between movements

5 Weighted Pull-Ups
5 Incline DB Bench Press

Front Squat 1RM