5 rounds for time of:
12/15 cal echo bike or ski
10 lateral burpees
5 deadlifts 90/120

1 minute: 10 weighted box get overs (DB's / KB's)
2 minute: 0:40 plank hold
3 minute: 15/11 calories Bike Erg

EMOM 40
1. 12-16 Cal erg
2. 8-12 Db snatch
3. 6-10 Kbs + 6-10 Goblet squats
4. Rest

AF WEEK 5, Day 3

GYMNASTIC CONDITIONING / SKILL:
2-4 rounds, with rest as needed between

1) 1-7 Muscle-Up
2) 10-16 Pistol Squat

Overall RPE 3
Target: choose rep schemes and movement models to fit your
fitness level. Move well.
Muscle-Up→ Bar MU→ Jumping Bar MU

LÄMMITTELY
2 x 40/20s.
1. Hiihto
2. Pohjenousu - kantapäänousu
3. Ylivienti vk
4. Sivukävely vk
5. Lapojen lähennys olkavarsi aukikierrossa

1 x 60s.
1. Ristikkäinen tuulimylly
2. AKK - ojennus
3. Nelinkontin käden alivienti + kierto ylös
4. Selinmakuulla jalan kierrot

VOIMA
4 x 35s./20s.
1. Gorillasoutu
2. Käänteinen rutistus / roikkuen polvennosto
3. Askelkyykky eteen-sivulle-taakse oik.
4. Askelkyykky eteen-sivulle-taakse vas.

Hang power snatch 5x3
Squat snatch+2ohs 6sets
DB row 4x10

Bench press

4 x 8 @ 74+%1RM, rest 2:30-3:00 b/t sets

2 rounds
6 DB power clean overs
6/side Half kneeling seesaw presses
6/way Scapula rolls
6 Kneeling goblet get-ups
+
Build to workout weight for power cleans and STOH
* Practice a few sets of the other movements between weights as you build up
+
1-2 rounds @ increasing pace and load
2 Bar muscle-ups
4 Power cleans
2 Shoulder to overheads
4 Box jump overs
2 Lateral burpees over the bar
– Rest 1:00 between rounds –

6 double db deadlifts
8 weighted box step-ups
10 cal bike erg

*full round then change