AF WEEK 23, Day 3

CONDITIONING:
3x with 3min rest between:

15/12cal Ski
12 C2B or Pull-Up
9 Power Clean
3 Wall Walk

Rxd: 60/40kg. Masters: 50/35kg.
Target: all rounds with RPE 4, hard but not all out. Unbroken reps.
Scaling: use a rep scheme of 12/9-9-6-3

*rest 2:00 between Amrap's

A) Amrap 6
12 cal bike erg
8 burpee box jumps
Amrap double unders

B) Amrap 6
12 cal row
8 single arm devils presses
Amrap wallwalks

AF WEEK 23, Day 3

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

1) 10+10 Bulgarian Squat (load anyhow)
2) 12-15 Lateral Raise

RIR 2

11-12-13

W/U – 800m Run
2 Rounds
10 Thrusters w/ Bar (35)
10 Strict T2B
5 Skin the Cat (did passovers)

Strength – OHS
3-3-3-3-3-3-3
Between each set do 10 DB Press (work up to as heavy as possible)
35-35-35-55-65-85 all x3
95x1
new 1RM max

WOD – 15 RFT
10 Wall Balls 20/14
10 Sit Ups
13:00

Did team WOD after, combo of
jump rope
box jumps (24)
burpees
pullups (10)
HSPU (box)
rope climbs (3)
T2B

Double DB overhead hold

*every time brake set, perform 6 burpees

LÄMMITTELY
2 kierrosta, 60s./liike
1. Kierto pallon halauksella polvi tuettuna oik. + vas.
2. Kylkimakuulla vk avaus ja rintarangan kierto oik. + vas.
3. Lantionnosto vuorojaloin
4. Bird dog

VOIMA
Liikeparina
2 kierrosta
1A - yhden jalan rdl x 6-8
1B - jarruttava punnerrus x 5

3 kierrosta
2A - zercher kyykky x 6-8
2B - yhden käden tuettu kulmasoutu x 8-10

*2 sec pause at the bottom

5-4-4-3-3

Go every 2:30

5-5-5-5

Go every 2:00

AMRAP 10min
2 x edes takaisin farmers walk
8 + 8 x pystypunnerrus kierrolla
5 + 5 x sivulankussa yläjalan ja -käden rutistus + ojennus

1:30/side Couch stretch

1:00/side Pigeon stretch

10 reps Jefferson curls

1:00/side Kneeling hip flexor stretch

10 reps Supine scorpions

10 reps Prone scorpions