For time, adding one movement per round:

1 Sumo Deadlift High Pull
2 Front Squat
3 Push-Ups
4 Deadlifts
5 Wallballs
6 Kettlebell Swings
7 Sit-ups
8 Jumping lunges
9 Box Jumps
10 Goblet Squat with KB
11 Burpees
12 Overhead Walking Lunges with plate

TC 35min

Workout starts with day 1 (sumo deadlift high pull), then 2, 1; 3, 2, 1; 4, 3, 2, 1.... etc. up to the last round, which is 12 - 1.

Drills (you can choose to do some or all of these before the EMOM)

Bar MU drills – 2 rounds

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

–

Single-leg squat prep – 1-2 Rounds

5/side Elevated Ankle Lunges
5/side Cossack squat
5/side Tactical Ankle Rocks, alternating
3-5/side Single-leg squats to a band

45min-1h PK

• valintasi mukaan 😎

AF WEEK 8, Day 3

ACCESSORY:
2-3 rounds, go by feel and rest as needed between:

1) 8+8 Bulgarian Squat (load as wanted)
2) 20-30m D-Ball/Sandbag Carry

RIR 2 with the squats. Work with what you got with the carry

*use straps

3×1@85%, sn dl-%, rest 2-3min

For time

• 15 shoulder-to-overheads
• 30 burpee box jump-overs

♀ 95-lb barbell and a 20-inch box
♂ 135-lb barbell and a 24-inch box

1:30/1:00/0:30 of each @ increasing pace

1) Row
2) Air bike
+
2 rounds
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
5/way Scapular rolls
+
2 Rounds w/ empty barbell for QUALITY
3 Snatch pulls
3 Hang muscle snatches
3 Snatch grip push presses behind the neck
3 Hang power snatches
3 Overhead squats (controlled tempo)
3 Power snatches
+
Build up to 2nd heaviest or heaviest power snatch weight
* between sets practice Chest-to-bars + Kipping Toes-to-Bar complex
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
Once through @ 1st weight
10/7 (cal) Air bike
3 Power snatches
6 Toes-to-bars
2 Power snatches
6 Chest-to-bar pull-ups
1 Power snatch
3 Bar-facing burpees

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rock, alternating

2 Rounds
10/side Xiao Pengs
8 Scapula push-ups
5 Jefferson curls
10 Box step-ups, 20”
+
2 rounds
35 Speed rope skips
5 Inchworms
8 Tension swings
10 Box jumps, 24/20”
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps
+
Build to working weight for deadlift*
* Practice short sets of burpee box jump overs, DUs and bar muscle-ups between weights
+
3-2-1 @ workout weight/height
Deadlifts
Burpee box jump overs

– Rest 1:00 –

30-20-10 Double-unders
3-2-1 Bar muscle-ups

• You can also start each final prep part from 2 reps vs 3 reps to control volume.