EMOM 10 (0:40 work / 0:20 rest)

1) Rope climbs
2) GHD sit-ups

FOR TIME

30-20-10
kbs
barbell bicep curl
banded tricep

8/6 cals bike erg or row
3 strict pull-ups
6 pike push-ups on box

Front squat 4 RM, then 2x4 @ 90 %

Run 3000m for time

Overview. This is your chance to put the last weeks of work into action. The 3K time trial is short, intense, and rewarding. A great test of pacing, control, and finish. Start with confidence, stay smooth in the middle, and aim to finish strong.
You’re not trying to prove anything in the first 400m. Trust your pacing, run with control, and let your effort build naturally. If you’ve trained consistently, you’re ready for this.
Adaptation. Assessment of race-specific fitness: your ability to settle into race rhythm, tolerate increasing discomfort, and execute a strong finish under fatigue.
Pace/Effort. Your goal is even effort with a strong finish, not a heroic first 400m. Think of the 3K as three parts:
First 1000m – Settle into your target pace
Start just a touch slower than goal 3K pace for the first 200–300m, then lock into your rhythm. It should feel strong but controlled: breathing under control, legs turning over smoothly. You should finish this segment knowing you can keep going without red-lining.
Middle 1000m – Hold effort under fatigue
This is the hardest part of the race. Your goal is to not slow down. Expect to feel uncomfortable here: stay upright, focus on breathing, and maintain cadence. Don’t try to push yet, just hold your pace.
Final 1000m – Finish with effort, not tension
If you’ve paced the first two segments well, you’ll be able to pick your effort up a bit without breaking form. Focus on strong arm drive, quick turnover, and relaxed face/shoulders. No need to sprint early: aim for a steady increase over the last 400–600m.
Debrief. Take 2–3 minutes after the workout to reflect
– How well did you pace the first 1000m? Did it set you up or cost you later?
– Were you able to stay consistent through the middle section?
– Did you maintain form and effort in the final 1000m, or were you just trying to hold on?
– What’s one thing you did really well in this race?
– What’s one thing you’d adjust next time?
The goal of this debrief is to help you understand your race, not just your time. Use what you learned to guide your upcoming runs

A) 8 mins to build to a heavy snatch pull + power snatch

Wod:- FT
50 Power snatch@50/35
40 Box jump overs@24/20”
40 Power snatch@55/37.5
45 Syncro Air squat
30 Power snatch@60/40
50 Syncro HRPU
20 Power snatch@65/42.5

progression:-
50 Power snatch@40/30
40 Box jump overs@24/20”
40 Power snatch@45/32.5
40 Syncro Air squat
30 Power snatch@50/35
40 Syncro HRPU
20 Power snatch@55/37.5

fitness:-
50 Power snatch@30/20
40 Box step overs@24/20”
40 Power snatch@35/22.5
35 Syncro Air squat
30 Power snatch@40/25
30 Syncro HRPU
20 Power snatch@45/27.5

3x AMRAP8 in teams of 2-3 - YGIG, divide anyhow:

AMRAP8 - "Looks like Cindy"
Buy in: 200-400m run into AMRAP:
6-12 pull up
12-24 push up
24-30 air squat
- rest 30s between rounds

Rest 3

AMRAP8 - "Looks like Kelly"
Buy in: 200-400m run into AMRAP:
16-30 BJ
16-30 wb
- rest 30s between rounds

Rest 3

AMRAP8 - "Looks like Grettel":
Buy in: 200-400m run into AMRAP:
10-18 clean
10-18 bar over burpee (skaalaus: tasajalkahyppy -> askellus)
- rest 30s between rounds

W/U:
3 rounds
40m prowler push (empty sled)
20m bear crawl
20m walking lunges

Strength:
EMOTM Back Squat
5 rounds of 5 reps 85 lbs
5 rounds of 3 reps of 105 lbs
5 rounds of 1 rep of 125 lbs

WOD:
20 min AMRAP
5 dips (black band)
10 burpees
15 sec L-sit hold (did knees up)

10 rds + 5 dips

AF WEEK 24, Day 1

STRENGTH:
EMOM x10:

1) 3 Front Squat @ 75-80% of 1RM
2) 6 Back Squat

Target: add 2,5-5% compared to last week. Both movements
with the same loading. This is a combination of strength and
breathing workout.

Kyykky 3x2 (80-85-90%)

Maastaveto 3x5x70%

SitUps 3x5-8