with DB's @moderate weight

5 x (5+5)

Go every 2:30

AF WEEK 22, Day 1

CONDITIONING:
AMRAP 6:

3 Thruster
9/7cal Echo

RPE 4. Target: 5+ rounds
Rxd: 60/40kg. Masters 50/35kg. Advanced: 70/50kg
The loading should be heavy but doable, you can get all the
rounds unbroken but not easily. Push the pace with the Echo!

For time:
1,2 km hill trail run or 2000/1500 m row
into
“Moon”
7 rounds with a single DB:
10 hang split snatches, right arm
1 rope climb
10 hang split snatches, left arm
1 rope climb
into
1,2 km hill trail run or 2000/1500 m row

AF WEEK 22, Day 1

CORE:

3x15-30 GHD Sit-Up

Rest as needed between sets

AF WEEK 22, Day 3

WEIGHTLIFTING:
E90-120sec x8:

Power Clean
4x3 @ 70-75%
4x2 @ 80-85%

DnG or TnG. These should be done with perfect form and without grinding.

AF WEEK 22, Day 2

GYMNASTIC CONDITIONING/STRENGTH (2/3):

Max set HSPU

Rest as needed and then

E2MOM x5:

70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking
the sets and resting as little as possible.

Target: 5+ reps with max set. Choose a movement model that fits your fitness level.
Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up

For time

• 12 squat cleans, weight 1
• 36 pull-ups

• 12 squat cleans

• 6 squat cleans, weight 2

• 18 bar muscle-ups

• 6 squat cleans

♀ 105 lb and 155 lb
♂ 155 lb and 225 lb

Gymnastics

Warm up

2 rounds of

12 KB swings
8+8 alt. KB power clean+ front squat
5+5 KB thrusters
10 Active to passive
10 hollow rocks
10 ring rows

Gymnastics for quality
E2mom for 26min

ODD
RX Bar Muscle up
INTERMEDIATE Hip2bar / Up & over
BEGINNER Kipping or butterfly Pull-ups

EVEN
Single high box jump

Keep rep count low on each 2min.

AMRAP 8
YGIG with partner

1 BMU or up & over
2 pull-up
3 T2B or V-ups

50 sit ups
50 lunges
50 medball deadlift
EMOM: 3 burpees starting at the top of every minute

TC 13 minutes

AF WEEK 22, Day 2

GYMNASTIC STRENGTH:
EMOM x12 (3 rounds):

1) 15-20sec Chin over Bar Hold
2) 15-20sec Ring Support
3) 15-20sec Hollow Hold
4) 15-20sec Bottom of Push-Up Hold (Chest off the ground)

Overall RPE 4