With a running clock

@ 0:00
9-7-5 for time
SB cleans @ 70/45kg (150/100lbs)
Ring muscle ups
@ 10:00
18-14-10 for time
SB squats @ 70/45kg (150/100lbs)
Handstand push-ups
@ 20:00
27-21-15 for time
GHD sit-ups
Chest-to-bar pull ups

Overview. A three (3) part workout today. Each rep scheme goes up by 9-7-5, moving from more challenging to a little easier movements. You can push hard on each piece as this will then give you a decent rest before the next part.
Strategy. While you have three (3) pieces to complete, attack each one individually and trust that the rest period will be enough for you to be ready for the next one.
1st part: The SB cleans can be done as quick singles OR even touch-and-go if you’re strong at them. Aim to keep the ring muscle ups unbroken if this is within your ability, otherwise 1-3 sets/round.
2nd part: Do your best to keep the SB squats unbroken (bag held on the shoulder NOT bearhug). You can break the HSPUs to sets as it’s relatively easier to keep the rests short here (vs on the squats).
3rd part: Aim to keep the GHD unbroken if you can (but 2 sets is fine), then break the C2B according to your ability (e.g. 15-12/12-9/9-6 or 9-9-9/7-7-7/5-5-5). Most important thing here is to find sets that allow you to keep moving.
Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built-in rest).
Debrief.
– How was your overall game plan on each? Did it play out how you thought or were there surprises?
– Were you able to push all three (3) pieces? If not, what happened?
– What changes would you make if you needed to repeat the workout and improve your result?
– What two (2) things can you be proud of in this session? What one (1) thing must you improve?
Movement options.
SB cleans → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB clean and jerks @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Ring muscle-up → Bar muscle-ups → Jumping bar muscle-up → Strict chest-to-bar pull ups (9-7-5) → Strict pull ups (9-7-5)
SB squats → Lighter SB or D-ball 45/32kg (100/70lbs) → Dual KB front squats @ 2 x 32/24kg (70/53lbs) or 24/16kg (53/35lbs)
Handstand push-up → Handstand push up to ab-mat (reduced ROM) → Standing HSPU variation of choice → Hand release push ups
GHD sit-up → GHD sit-up to parallel → Ab-mat sit-up
Chest-to-bar pull ups → Pull ups → Ring rows

E2:00 x5:

5-4-3-2-2 strict press
5 push press
10 front squat (goblet squat)

EMOM 12

Minute 1 : Strict Knees To Chest, 10+
Minute 2 : Strict Handstand Push-Up 6+
Minute 3 : V-UPS 12+

W/U –
Row 500
2 Rds
10 Passovers w/ PVC
20m Spiderman Crawl
30 Sec handstand hold

Strength – OHS
5 x 45% (35)
5 x 45% (35)
5 x 75% (45)
5 x 85% (50)
3-5 x 90% (55)
3-5 x 90% (55)

Dips 3 x 8-10 (red band)

WOD –
5 RFT
18 SDHP w/ DB (15 lbs)
12 T2B (KTE)
6 Man makers (15 lbs)
20:10

Mobility

7 strict pullups

Deadlift Max

2x5 135

1x5 165

1x3 195

1x1 225

1x1 240

attempted 245, no lift

AF WEEK 8, Day 2

ACCESSORY:
(upper body + core)
2-3 rounds, go by feel:

1) 6+6 Standing single arm DB Press
2) 8-10 Seal Row
3) 10-20 GHD Sit-Up

RIR 1-2 with the Press and Seal Row

ENGINE

10min C2 Bike (Z2)
Into,

4 Sets:

• 30m Single arm DB OH Lunge (50lbs)
• 30 Cal Ski
• 500m Row
• 20 Box Jumo Over

-rest 3min between sets-
Into,

10min Easy recovery erg

*Eli 10min alkuun laitetta, ja sitten kaikki neljä settiä metukkaa. Loppuun vielä 10min palauttava.

5 sets:
Set 1: 2 @83%
Sets 2-5: 1 @83%
- Rest 2-3min btw sets

LÄMMITTELY
Jalkapohjan ja -pöydän sekä nilkan huolto
- Fasciapallolla jalkapohjan rullaus
- Jalkapöydän venytys
- Päkijä / kantapää nousut
- Istuen vk kanssa nilkan pyörittelyt

Lantion huolto, 60s./liike/puoli
- Selin lonkan sisäkierto (blokki ja mini vk)
- Lantionnosto pallo jalkojen välissä
- Kylkilankku + simpukka avaus
- Rullan kanssa "yj mave"

Yläkropan huolto, 60s./liike/puoli
- Päinmakuulla kädet niskan takana - ylävartalon nosto + käsien ojennus
- Päinmakuulla olkapään kierrot
- Seisten vk avaukset alhaalle - keskelle - ylös
- Olkapään aukikierto pito 5s. - työntö ylös

VOIMA
3 x 8 takakyykky pysäytyksellä
3 x 8 punnerrus

2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 rounds
8 Handstand shoulder shrugs
8 Tension swings
4/side KB windmills
+
Build to workout weight for the DB Bench press
* Practise short sets of Chest-to-bars, as well as, shuttle runs between sets.
+
1-2 Rounds
250m Row
5 Chest-to-bar pull-ups
3 DB bench presses @ workout weight
5 Shuttle runs