WOD
EMOM 21:00
1 - 10-12 Wall ball@6/4 kg (Rx+:15 Reps@9/6 kg)
2 - 8-10 Hanging leg raise (Rx+:10-15 Toes to bar)
3 - 6-8 Shuttle run (1=10m)

Goal: 15-20" rest each minute

ACCESSORY
3 sets
12 Banded good morning
12 Glute bridge@light/moderate DB

800m Jog
+
Dynamic mobility – 1-2 Rounds
10/side/drill Leg swings (forward/backward and side-to-side)
10/direction/leg Standing hip circles
10/leg Walking knee hug
10/leg Walking quad pulls
10/leg Frankensteins (straight leg kicks)
10/direction Arm circles (forward and backward)
+
2 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
3 Strict pull-ups / strict toes-to-bars
6 Push-ups
9 Air squats

Korttipakkatreeni (pakassa kortit 5-14)

Hertta:
- Am. heiluri
- Askelkyykky / jalka
- Sit up vatsat

Ruutu:
- Rive / käsi
- Kyykkyhyppy
- Kylkikiertovatsat

Risti:
- Työntö / käsi
- Maljakyykky
- Jalkojennosto, t2b tangossa

Pata:
- Tempaus / käsi
- Kyykkypito seinää vasten + 20 sek
- Lankkupito + 20 sek.

Jokeri: 10 x burpee

Kortin maa kertoo liikkeet (kaikissa 3) ja numero toistojen määrän.

RestDay!

AF WEEK 22, Day 3

STRENGTH:
3 rounds:

1) 3 Front Squat
2) 6-8 Seal Row
3) 6+6 Standing DB Press

RIR 2, not to failure but with perfect form. This can be done after the metcon, if you prefer
conditioning.

AF WEEK 22, Day 3

CONDITIONING:
2min ON-2min OFF x6 (A+B+A+B+A+B)

A:
2 Rope Climb + 8 DB Snatch (heavy)
+ Max rep DU

B: 4 Wall Walk + 12 TTB
+ Max rep Box over Jump

RPE 4 when working, breathing hard but not all out. Consistency is the key here. All intervals within the same rep scheme. Advanced athletes can do legless rope climbs if wanted.
Rxd: 25/17,5kg. Masters: 22,5/15kg. Advanced: 30/22,5kg

1: 0:45 plank hold
2: 0:20 + 0:20 side plank
3: 10 L-sit ups with plate

AF WEEK 22, Day 3

Finisher:
10-1 with a pair of light DB

Biceps Curl
Skull Crusher
Lateral Raise

Target: big sets with a huge pump!

Back Squat E3MOM
2x5 @light to moderate
3x3 @moderate to heavy

Metcon for time:
21-15-9
Back Squat (50/35kg)
Push Up

RestDay!