12' AMRAP
12 burpee
12 tuck up
12 alt. DB snatch
3' rest
9' AMRAP
9 burpee
9 V - up
12 alt. DB snatch
3'rest

6' AMRAP
6 burpee broad jump
6 ttb
6 DB goblet thruster

5 x 5 75-85% max

1 minute : 6 Strict Pull Ups
2 minute : 12 Box Step Ups w/ DB's
3 minute : 0:40 Plank Hold
4 minute : 10 Wallball
5 minute : 10-12 Strict Knee Raise
6 minute : 10 Push Ups

Punnerrus+vauhtipunnerrus 6x6+6

Emom3

AF WEEK 37, Day 1

STRENGTH (1/3):
EMOM x8:

1) 2 Front Squat
2) 2 Back Squat

Target: Build on the previous block by increasing the Front Squat volume. Use the same barbell for all 8 minutes. Choose a load that leaves the heaviest sets at RIR 2. Prioritize quality and bar speed over load.

AF WEEK 37, Day 2

STRENGTH (1/3):
EMOMx10

1) 3 Bench Press
2) 3 Weighted Pull-Up

Target: Use the same load for all 5 sets. Choose a load that leaves the final sets at RIR 2.

Snatch

A) E2MOM X5

• 1 High Hang Squat Snatch @70-75%

B) E90SEC X5

• 1 Low Hang Squat Snatch @80-85%

C) EMOM X5-8

• 1 Squat Snatch @85+%

Back Squat

• 4x6 @1 RIR

*rest 3min between

Metcon

4 Rounds For Time:

• 3 Rope Climb
• 8 OHS @50kg
• 16 C2B

Accessories

4 Rounds For Quality:

• 10-15 No Feet Hang Muscle Snatch (empty BB)
• 10-15 Seated DB Lateral Raise
• 20-30 Banded Tricep Ext.

2 rounds
5 Inchworms
10 Air squats, slow and controlled
10 Hand to hand KB swings
8 Handstand shoulder shrugs
+
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)
6 Box jumps
+
Setup and practice each of the movements
+
@ workout weight
10/7 (cal) Row
8 Wall balls
4 Burpee box jump overs
6 Shuttle runs
4-8 DB snatches, alt
2 Wall walks

AF WEEK 21, Day 1

STRENGTH (2/3):

Back Squat 5x3.

RIR 1-2, last set can be RIR 1. Rest as needed between sets.

Target: These should feel heavy but controlled - no grinding reps. Bar speed should stay consistent across all sets. Positions stay solid (no collapsing in the hole). If reps slow down significantly or form breaks, reduce the load.

hip & spine mobility

superset, 4x
5/5 copenhagen plank hip raises
5/5 hip airplanes

5 sets of:
5 kneeling arm raises w. plate
5/5 kneeling rotations w. plate hold
5/5 scorpions