2 Rounds
5 Inchworms
8 Scapular push-ups
5 Scapular pull-ups
3-5 Pike compression slides

..Into

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

WARM UP, 2 kierrosta
kang squat 10 x keho
kuminauha kompleksi 1 10+10+10 x punainen
lantio kompleksi 1+1 x keho
käden kierrot seinää vasten 10+10 x keho
jeffersson curl 10x15kg

A1) Tempo kyykky 4 x 3 x keho, lepo 2 min, tempo 10530
B1) punnerrus polven korkeudella 4x3 x keho, lepo 1-2min, tanko polven korkeudella
B2) negatiivinen leuka 4x1 x keho, lepo 1-2min, tempo 3s ylhäällä / 10s alas
Tai ring row 4x12
C1) askellus boxin yli 3 x12 x 50cm, lepo 30s

C2) copenhagen plank 3x(10s+10s) x keho, lepo 30s
C3) monster walk 3x 20m x lyhyt kump. lepo 1 min

AF WEEK 27, Day 1

ACCESSORY:
1-3 rounds, rest as needed between:

1) 10 KB Suitcase Deadlift + 10 KB LAteral Flexion + 10 steps KB Suitcase Carry
2) 8+8 Lunge DB Press

RIR 2

AF WEEK 27, Bonus workout, Engine

CONDITIONING:
“Track day”

10x400m Run, with 90sec rest between

Rounds 1-4, RPE 3-4
Rounds 5-8, RPE 4
Rounds 9-10, RPE 4,5-5

Overall RPE 4

Pace: Start at 80–85% effort (around 5K pace)
and aim to hold or slightly descend across
rounds.

Target: Most rounds should be within 5
seconds of each other.

Rest: 90 seconds is short enough to stay
aerobic but long enough for quality running.

10' AMRAP
12 KB swing @ 24/16kg
9 target burpee
6 pull up

2 Rounds
10/side Xiao Pengs
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
3 Strict pull-ups
8 Handstand shoulder shrugs
+
Build to workout weight for DB push press, sled and SB over the shoulder
* Kipping Toes-to-Bar complex between weights
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
12/8 (cal) Air bike
6 DB push presses
3 Strict pull-ups
10m sled push
10m sled drag
12/8 (cal) Row
3 SB over the shoulder
6 Toes-to-bars

Alternate B1 / B2

B1. Strict dip – 2 x 8-12 @ RPE 7 (3 RIR), Rest 1:00 before B2

B2. Seal row – 2 x 6-10 @ RPE 7 (3 RIR), rest 2:00 before B1

2 rounds
0:30 Hang from bar
8 Scapula push-ups
8 Push ups
8 Slow, controlled plate squats*
* Holding a plate (or KB) in front for counter-balance
+
Build to workout weight for DB Hang CnJ and Box step overs
* Practice few sets of wall balls and wall walks between weights
+
@ Workout weight
12/8 (cal) BikeErg
8 Wall balls @ 9/6kg (20/14lbs), 10′ target
4 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
12/8 (cal) SkiErg
8 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
2 Wall walks

2 rounds
0:30 Hang from bar
8 Scapula push-ups
8 Push ups
8 Slow, controlled plate squats*
* Holding a plate (or KB) in front for counter-balance
+
Build to workout weight for DB Hang CnJ and Box step overs
* Practice few sets of wall balls and wall walks between weights
+
@ Workout weight
12/8 (cal) BikeErg
8 Wall balls @ 9/6kg (20/14lbs), 10′ target
4 DB Hang clean and jerks @ 2 x 22.5/15kg (50/35lbs)
12/8 (cal) SkiErg
8 DB Box step overs, 20″ @ 2 x 22.5/15kg (50/35lbs)
2 Wall walks

Back squat
7-7-7-7-7