1) Warm up EMOM 12

1) 10-15 Straight arm lat pull down
2) 5-10 Hollow/Arch rolls
3) 10 Kip swing

2) Pull Up Practice

A) Technique + Scaling options

B) EMOM 10:

1) 1 Big set of kipping pull up
2) 20-30 DU/SU

3) Functional bodybuilding

3-4 Rounds for quality:

• ”X” Banded strict pull up
• 20-30 Banded tricep ext.
• 10-15 Lu Raise

rest 2min between rounds

Gymnastics

Warm up

2 rounds of

20 Plate hops
10 Ground to overhead with plate
10 Active to passive
10 hollow rocks
10 kips
10 ring rows or 3- 5 strict pull-ups

Gymnastics for quality 30min
- Kipping & Butterfly C2B & pull-up technique.
- Up & over

Bonus for Advanced: Bar muscle up & cycling practice.

Partner AMRAP 6
3 T2B
2 pull-ups
1 Up & over

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.
If all movements are easy, try to preform all movements in a row.

Maastaveto 3x4x80%

Etukyykky 3x8x70%
-etukyykyn maksimista

Sotilaspenkki käsipainoilla 5x8-15

2 rounds
5 Inchworms
10 Tall kneeling halos
15 Tension swings
10 Handstand shrugs
5 Kneeling jumps
5/side Bottom-up KB presses
+
Build to workout weight for squat clean
+
2 rounds @ workout weight
200m Run
3 Squat cleans @ workout weight
3 Strict deficit HSPU @ workout deficit

A, Barbell Good Morning 5x5 (In 10-12 mins)
-Build up to heavy 5 reps, then do 4 more sets with the same weight

B, 3-4 sets:
-Single Arm Front Rack Pendulum Lunges x 8 /side
-Goblet Squat Get Up x 10
@mod-heavy KB
Rest 1-2 mins btw

C, WOD: 4 Rounds for time
-10 DB Deadlift
-30 DU
-10 DB Front Squat
-30 DU
-10 DB Hang Squat Clean
Rest 1:00 btw
*Use a load on the dumbbells that would allow you to get through the ten DL, CL, FS unbroken.
*@2x light-mod DB
TC: 12 mins

3 Rounds, nasal (nose) breathing only (in + out)

30/20 calorie Air Bike
20 Hand-to-hand Russian swings
10 Wall-Facing Handstand Hip Touches (slow and controlled)
5 High box jumps (challenging but safe height, step down, no jumping down)

AF WEEK 43, Day 1

CONDITIONING
“Fran” For time:

21-15-9
Thruster
Pull-Up

RPE 5, maximum effort.
Target: sub 5min. Push yourself! No need to lean on your knees, this is all out.

Rxd: 42,5/30kg.
Masters: 35/25kg

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

1@up to 62-65%, muscle sn-%, rest btw sets 2min

Snatch

A) E90SEC X5

• 1 Snatch Pull + 2 Hang Power Snatch @70-80%

B) E90SEC X5

• 2 Power Snatch (Drop and Go)

Start @75% and build up

C) Barbell Conditioning

5x30s on/30s Off:

AMRAP: Power Snatch @45kg

Back Squat

• 1x3 @70%
• 1x3 @75-80%
• Max Reps @85% (1 RIR)

Optional Metcon

AMRAP 9

• 10-15-20-25 etc. GHD Sit Up
• 15 WB
• 30 DU/45 SU

Accessory

A) 4 Sets Of:

• 8/8 Double DB Bulgarian Split Squat

-rest 90s-

• 10 Barbell Bent Over Row

-rest 90s-

B) 4 Sets Of:

• 10-15 Slider Hamstring Drag

-rest 90s-

• 10-15 DB Preacher Curl