ACCESSORY

3 rounds for quality:
10 db lateral raises
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest as needed

• tuttu viime viikolta, vähän lisää painoo
• koitta lisää hupsuihin toistoja

AF WEEK 8, Day 3

WEIGHTLIFTING:
E90sec x5:

3 Cluster @ 70-75% of 1RM. Drop and go.

Loading should be on the heavy side. Clusters with singles. Drive
hard with your legs!

4 ROUNDS EACH YGIG

- 5-10 Kipping Pull Up/C2B/T2B
- 30 DU/SU
- 5-10 Kipping Pull Up/C2B/T2B
- 10 Burpee to target

40 hang DB snatch 2x22.5kg / 2x15kg
600m run (both)
20DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

600m run (both)
20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk
10 burpee over DBs
5 wall walk

TC 37 min

10' EMOM
1: 3 deadlift @rpe 8
2: 5-7 strict ttb

AF WEEK 42, Day 3

Finisher:
10-1
Lateral Raise
Biceps Curl
French Press

Go for the pump!

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

30/20 calorie Echo 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 42, Day 2

CONDITIONING:

AMRAP 20:

5 Bar Muscle-Up
10 DB Bench Press

15 Box Over Jump
20/17cal Ski

RPE 3-4. Heavy breathing, but you could continue at the same pace for 5 more minutes.

Rxd: 2x22,5/15kg.
Advanced: 2x30/20kg

Target: 4+ rounds. Move well. Go for unbroken sets and rest as needed between movements.

Tailoring Options: Bar MU→ Jumping Bar MU or C2B

Tempo Run

3km @PK
Into,

3 Rounds:

• 1km @VK
• 1km @VK+

Into,

1km cooldown @PK easy

shoulder & Th mobility

KB amrbar 3x5/5

bear pos. banded Th rotations 4x8/8

superset, 5x
3/3 worlds greatest stretch
5/5 unilateral KB RDL

TGU 5x1/1, bulid up to heavy