2x800m juoksu
2x2min soutu
Kyykkylämmittelyt

Etukyykky 5x6x60kg
Vuorotellen joka alkavalla 4min
Takakyykky 5x10x60kg
Askelkyykkyhypyt ja pakarannostot 3x vuorotellen
8x leukaa

3 mins ON/ 90sec OFF x 8 sets

A :
24 Double under/ 31 Single under
16 alt. DB Hang Clean & jerk@22,5/15kg
8 burpee box jump

B:
8 V-up
16 KB alt. Gorilla row 2x16/12kg
24 air squat

Split the Class into two groups!
Alternate A & B!

Strict ring muscle-up prep – 2 to 3 rounds

3 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
5 Back support slide throughs
3 Box Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a Russian v-up snap (or Straight leg v-up snap)

🧘‍♀️🧘🧘‍♂️

Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
EMOM 6 @ steady
1) BikeErg / Row / BikeErg
2) 10 Air squats + 10 Push ups
+
@ increasing pace
500m BikeErg
20/15 (cal) Row
10 Bar-facing burpees
250m BikeErg
10/7 (cal) Row
5 Bar-facing burpees

2x16' AMRAP, 4' rest w. partner

AMRAP 1:
50 cal airbike
30 burpee
10 syncro V-ups

AMRAP 2:
50 cal row
30 rnds of seated wall ball passes w.rotation
10 syncro push up

WARMUP:
Lower body accessories

SET A | 3-4 rounds:
10 back rack reverse lunge
8+8 1-leg deficit hip thrust
8+8 split stance banded rotation

AMRAP12:
15/12 cal ski/row
10 sumo DKB deadlift
20 mountain climber
10 jump squat to plate

Find your max rep pull up.

ATPF WEEK 33 Day 2

CONDITIONING 5 RFT:

15/12cal Ski
12 KBS @ 32/16kg

9 Box over Jump

RPE 4.
Target: sub 10min. TC: 13min. Ski sub 60sec, unbroken kbs.

Masters: 24/16kg

Engine

A) 4.5km Row Completed As:

• 500m (85% Effort)
• 250m (Z2)

-Rest 5min-

B) 9km C2 Bike Completed As:

• 1km (85% Effort)
• 500m (Z2)