QuarterFinals

Work up to heavy

Alternate A1 / A2

A1. Push press – 4 x 3 @ 80%, rest 1:30 before A2

A2. Strict chest-to-bar pull-up – 4 x 4-6 @ RPE 8 (2 RIR), rest 2:00 before A1

QuarterFinals

20EMOM

1. Max Ski
2. Max Shuttle run
3. Max Burpees
4. Max Row
5. Rest

1min rest

AMRAP 20’

500m run
30 x wallballs
30 x alt. Db Hang snatch
30m walking lunges
500m Run
20 x wallballs
20 x alt. Db Hang snatch
20 m walking lunges
500m run
10 x wallballs
10 x alt. Db hang snatch
10 m walking lunges

*max wallballs remaining time

AF WEEK 21, Day 2

CONDITIONING 2:

EMOM x10

1) 15-26cal Row
2) rest

RPE 4--->5 Choose a challenging rep scheme that is doable but you really need to push the last rounds. 5 working sets total.

AF WEEK 21, Day 2

ACCESSORY:

3x10-20 GHD Hip Extension

1) e2:30 x5:
6-6-5-5-4 maastaveto
5-8 leuka

2) emom16:
1: 6+6 landmine press
2: 12 landmine twist
3: 8-10 cal laite
4: lepo

21-15-9 reps for time
KB deadlift
sit up
wall ball

T.C.: 10'

3rnds for quality
5/5 dead bug
10 hollow body rock
20" plank hold
10 superman

10' EMOM
1: 5-8 pull up/ring row
2: 10-15 banded pull apart