Movement prep

Toes-to-bar drills
Kipping Toes-to-Bar complex – 2 to 3 sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars

Rest 30-seconds b/t sets (set = all 3 movements)

+
5-10 Progressive toes-to-bar swings with straight legs*
* Each swing gets higher and higher
+
HSW drills
1-2 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)
0:20-0:30 Wall facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk (Advanced OR Easier variation)
+
RC / Single leg squat / HSPU drills
1-3 rounds
5/side Pistols to a band
3 Pull to standing from the floor
3-5 Handstand wall walks to a plate
1-3 Negative wall-facing handstand push-ups (body at 30 degrees)

EMOM 20 (0:40 work / 0:20 rest)

1) Handstand push-ups*
2) Toes-to-bars
3) Single-leg squats
4) Handstand walk
5) Rest

Choose from following options. Wall-facing HSPU → Strict HSPU → Kipping HSPU→ Standing HSPU variation of choice

Intent. Your aim is to accumulate as many excellent repetitions as possible.

Movement options.
Wall-facing HSPU → Strict HSPU → Kipping HSPU→ Standing HSPU variation of choice
Rope climb → Pull to standing from the floor (2/climb)
Toes-to-bar → Kipping Toes-to-Bar complex (to work on mechanics) → Hanging knee raises (to work on capacity)
Single leg squat → Pistols to a band → Single leg squats to a box
Handstand walk → Kicks to handstand away from the wall + try to walk to the wall → Handstand plate step-ups → Handstand small steps → Handstand shrugs

AF WEEK 22, Day 3

STRENGTH:
3 rounds:

1) 3 Front Squat
2) 6-8 Seal Row
3) 6+6 Standing DB Press

RIR 2, not to failure but with perfect form. This can be done after the metcon, if you prefer
conditioning.

1: 10 pull-ups
2: 12 cal bike erg
3: 10 dual db/kb thrusters
4: 15 sit-ups
5: 15 dual db/kb deadlifts
6: max reps wallballs
7: rest

AF WEEK 22, Day 3

CONDITIONING:
2min ON-2min OFF x6 (A+B+A+B+A+B)

A:
2 Rope Climb + 8 DB Snatch (heavy)
+ Max rep DU

B: 4 Wall Walk + 12 TTB
+ Max rep Box over Jump

RPE 4 when working, breathing hard but not all out. Consistency is the key here. All intervals within the same rep scheme. Advanced athletes can do legless rope climbs if wanted.
Rxd: 25/17,5kg. Masters: 22,5/15kg. Advanced: 30/22,5kg

1: 0:45 plank hold
2: 0:20 + 0:20 side plank
3: 10 L-sit ups with plate

AF WEEK 22, Day 3

Finisher:
10-1 with a pair of light DB

Biceps Curl
Skull Crusher
Lateral Raise

Target: big sets with a huge pump!

Back Squat E3MOM
2x5 @light to moderate
3x3 @moderate to heavy

Metcon for time:
21-15-9
Back Squat (50/35kg)
Push Up

12' EMOM
1: KB Complex Right
2: KB Complex Left
3: 10 burpee

KB Complex:
5 one arm swing + 4 one arm clean + 3 one arm press

2-3sets:

10+10 Db seated press
10+10 Db row