AF WEEK 32, Day 1

CORE:
EMOM x8

1) 30sec Double KB Front Rack Hold
2) 10-20 Mountain Climber

AF WEEK 31, Bonus workout, engine

CONDITIONING:
AMRAP 20:

15/12cal Row
10 Burpee over Rower

Target: 10+ rounds. Keep GRINDING!

4:00 cardio

2 rounds (warm up):

5 push-up to downdog

20 shoulder taps (plank position)

0:15 hollow hold

0:15 arch hold

..Remaining time:

4:00 handstand / handstand walk practice:

• Wallfacing Handstand

• Handstand

• Steps to Plate

• Fluter Kicks

• Sideways HSW against wall

• HSW

3:00-4:00 cardio

Kipping pull up

E2MOM, 5 rounds
3-15 kipping pull up
10-15 wall balls

Snatch

3-5 x 1 @ continue to build up from 3 pos., go EMOM

3 rounds for time:

400m run

21 kettlebell swings

12 pull-ups

TC 15

FITNESS MADNESS (Partner workout)
For time
800m Run (Switch every 100m)
3 Rounds
12 Sync alt. DB snatch@15/10 kg
8/8 Sync single arm DB thruster
4 Wall walk (You go, I go)

600m Run (Switch every 100m)
2 Rounds
12 Sync alt. DB snatch@15/10 kg
8/8 Sync single arm DB thruster
4 Wall walk (You go, I go)

400m Run
1 Round
12 Sync alt. DB snatch@15/10 kg
8/8 Sync single arm DB thruster
4 Wall walk (You go, I go)

Rx+:22,5/15 kg
Time cap: 25:00

CORE
Partner russian twist with toes
3x10

AF WEEK 32, Day 2

GYMNASTIC SKILL:

Practice forward roll on the rings for 15-30min. Do
3-5 working sets, choose the rep scheme to fit your
fitness level. These can be done on the low rings
and watch the tutorial video from wodconnect.

AF WEEK 32, Day 3

Finisher:
2-3 superset

1) 15 Ring Bicep Curl
2) 15 Ring French Press

Feel the burn!

AF WEEK 32, Day 3

WEIGHTLIFTING (1/3)
E90-120sec for 3 rounds:

1) Snatch Pull + Hang Snatch + Snatch
2) Hang snatch + Snatch
3) Snatch

Target: Learn the complex, leave 2-3 good reps in reserve.
Build in weight only if technique stays consistent.
Finish with a challenging but technically sound snatch.

Suggested loading (experienced lifters)
Set 1: 70–75%
Set 2: 75–80%
Set 3: 80–85%, then 1–3 additional singles up to 88–90% if technique remains solid.