3 rounds of:
5+5 Pallof presses
15 KB swing
20 Gorilla rows
25m Unilateral walking lunges
Rest

4min On/2min Off X4

Alternating A&B:

A:
8x DDB Box Step Up
6x Devils press
20x DU / 30x SU

B:
15x Wall Ball
12x V-Up
9/6x Row (cal)

4 rounds:
4min Run
3min Row
2min Ski
:30 AB Sprint
1:30 Rest
:30 AB Sprint
1:30 Rest
- Comment your paces

EMOM x 8-12

1) machine
2) 5 rom. deadlift + 5 muscle clean + 5 power clean
3) machine
4) 3-5 strict pull up + 5-10 snowangel

superset, 4x
5/5 dead bug
8/8 alt. superman

10' pike push up/ HSPU

optional 5 sets of 3-5 reps

EMOMx32 (40s on, 20s off)
1) echo bike cals
2) alt. devils press @225/15kg
3) DU / SU / DU practice
4) rest
5) echo bike cals
6) wall walk
7) Box jumps @60/50cm
8) rest

AF WEEK 5, Day 3

CORE:
3-6-9-6-3

V-Up
Tuck-Up
Sit-Up

For the burn!

Hang snatch work

slow squats w 65
3x8

Diane
21-15-9
deadlifts (155)
HSPU (did inverted)

Deadlift

E3MOM X9:

• Set 1-3: 3 Reps @85%
• 4-6: 2 Reps @90%
• 7-9: 1 Rep @95%

Strength

A) 3x Superset Of:

• 8/8 DB Bent Over Row
• 10-15 Banded Face Pull

B) 3x Superset Of:

• 10-15 DB PullOver
• 10-15 Lu Raise (2x plate)

C) 3x Superset Of:

• 10-15 Ring Push Up + 30-45s Ring Plank Hold
• 15/15 Single arm banded cross body tricep extensions

Core

4 Rounds:

• 10 Strict T2B // 15-20 Strict Knee Raise *rest 45s
• 10/10 KB Side Bend *rest 45s
• 30/30s Side Plank *rest 45s

aligator roll 4x5/5

backsquat 3x3 @ rpe 8