3@up to max (3RM)

Headstance 1/2

AMRAP 10
5 + 5 DB OH lunge steps
5 strict pull up
5 + 5 pistol squats
5 Bulgarian ring row

4 sets of Push Press
Set 1: 10 @52%
Set 2: 10 @55%
Sets 3-4: 10 @58%
- Rest 2min btw sets

Headstance 2/2

EMOM 4: 5 headstance leg raises/ 20sec hold

Tabata 1
- hanging tuck raises
- Plank hold

Rest 2min

Tabata 2
- hang
- Burpee to target

EMOM 40 Work 0:40/Rest 0:20

1 minute : Bike Calories
2 minute : Row Calories
3 minute : wall ball Shots 20/14p
4 minute : rest

Tempaus pys 2s. Ap
5sarjaa
-2

Power Clean

A) E3MOM X3 (WU):

• 3 Clean Pull + 3 High Hang PC + 3 Straight Leg Box Jump (Build)

B) E90SEC X6-9:

• 3 TnG PC (Build to days heavy)

C) Clean Pull

• 4x2 @110-120% *rest 2-3min

Jerk

A) Chaos Split Press (link)
*Kandee laittaa kahvakuulat mielummin ku platet roikkumaan kuminauhasta. Ei ainakaan sit osu maahan.

• 4x5 (Semi kevyt)

B) E3MOM X5

• 3 Split Jerk (2s pause in catch) *Build Up *Blokeilta drop and go

Metcon

For Time:
30-25-20-15-10

• Cal Row
• T2B

3 rounds of
1min bike erg
30s. banded side plank e/s
10 kip swings

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24 Min AMRAP
8 TTB
6 DB Box Step Overs
200m row

---

@2x25/15kg
@60/40cm (24/20)

3 rounds of
5 MB cleans
7 push ups
2 pull overs

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For Time
1.6k Row
100 Wall Balls
50 Burpees
25 Bar Muscle Up
@9/6
- use bands if needed

AF WEEK 20, Day 1

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

1) 8-12 Ring Dip
2) 10-20 GHD Sit-Up

RIR 2 with the dips