AF WEEK 22, Day 1

STRENGTH (3/3):

Weighted Pull-Up 3x5

RIR 1. Rest as needed between sets

EMOM 12 (0:40/0:20)

1) Sled push
2) Farmer’s carry
3) Rest

– Choose challenging weights that still allow you to keep working for the whole 40-second work window each time

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!

Open 26.2

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

1) 3-4 kierrosta/ ~10min:
10 kulmasoutu @tanko
10+10 yhdenjalan maastaveto @kb/db
:20/ puoli, kylkilankku

2) amrap20:
8 rengassoutu
10 burpee kiekonnosto
12m ask.kävely kiekko suorilla käsillä
14 vuorojaloin marssi, kiekko suorilla käsillä
-1:00 lepo-

AMRAP 30 with partner (YGIG):
4, 8, 12...
cal row
KB swing
burpee shuttle run
tuckup
cal ski
KB squat

*every round starts: 20 synchro single-under

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

TC 13 minutes