Partner workout
100 Cal erg - Farmers carry hold (kb)
50 Partner wall balls
100 Cal erg - Front rack hold (kb)
CAP 15 min.

E2MOM X10
Alternating A&B

A)
- 1 Round Of Macho Man
- 5-10 Bar Over Burpee

*Macho Man = 3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead

B)
- 15 Air Squat
- 10 V-Up
- 5 Strict Pull Up // Banded // Jumping

E2.30M x 5
3 sets: 3 snatch @70-75% (RPE7)
2 sets: 2 snatch @75-80% (RPE8)

Upper body strength
EMOM 12
1. 8-12 Pull ups / Aus / Body row
2. 8-12 Push ups
3. 20 Abmat sit ups

AF Deload WEEK 13, Bonus workout, Engine

CONDITIONING:
Running Intervals

5x800m, with 3min rest between.

All sets should be within 5sec.
Overall RPE 4, hard but with sustainable pace.

Warm up: 5min jog, until loose
Cooldown: 5min walk

HSW skill challenge / WFP Finals E6

For time
36m Run
+
5 Rounds of
12m Handstand walk*
36m Shuttle run
+
6m Handstand walk*

Time cap. 10:00 (original at WFP was 5:00, fastest times < 2:30)

– total HSW distance/round on each should be 12m
* On the ramp (especially stairs up), it helps to 1) commit to moving forward (easy to stall), 2) turn hands slightly out, 3) move hands a bit wider (at first, later can be narrower when more confident), 4) keep the head neutral (vs arching to look down)

2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
5 Rope climb pull-ups
+
Build to workout weight for SB cleans/squats
* Practice few sets of other movements between sets
+
@ workout weight
8/6 (cal) Air bike
2 Wall walks
3 SB cleans
8/6 (cal) SkiErg
4 Burpee box jump overs
1 Rope climb

-6 back squat
-1 x max height box jump

*start back squat light, build to moderate heavy
*start box jump easy and find your max height
*2min rest between supersets

Score: box jump height
Comment: back squat weight

AF WEEK 6, Day 2

ACCESSORY:

2-3 rounds, go by feel and rest as needed between:

1) 10+10 Landmine Lunge Press
2) 10+10 Landmine Row

3) 15-25 GHD Sit-Up

RIR 2

AF WEEK 39, Day 2

CONDITIONING:
4x4min ON - 3min OFF (A+B+A+B)

A) AMRAP4:

15/12cal Row
10 Deadlift
5 HSPU

B) AMRAP4:

15/12cal Ski

10 TTB
5 Box over Jump @ 75/60cm

Rxd: 70/50kg. Masters: 60/40kg. Advanced: 80/55kg
RPE 4-5 when working. Target: 2+ each interval.