2× 1+1+1@barbell, 1+1+1@up to 69-74%, jerk-%, rest btw sets 2min

400m Jog @ easy
400m Jog/Run @ build pace
+
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)
+
1-2 Rounds
20m High knees
20m Butt kicks
20m Skipping
+
4-6 strides
Accelerations over 80-100 metres. Start easy and gradually build pace during the stride, reaching close to your 5k pace or slightly faster by the end of the 100 metres. Walk back slowly to the start point for recovery before the next stride.

6 sets: 1min ON, 1min OFF

1. Row for Calories
2. Bike for Calories

(vuorottele 1. ja 2. 80-85% teholla)

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

Gymnastics

For quality 20min
Handstand push-ups and handstand walk

For quality 20min
Butterfly & muscle ups

Partner AMRAP 8
YGIG
3 T2B
2 C2B
1 Muscle-up /up and over

Do one full round while partner rests in handstand hold.

Deadlift

3 x 3 @ 84-88%, Rest 3:00 between sets

3 Rounds @ 1-2 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

2× 1+1+1@barbell, 1+1+1@up to 66-71%, jerk-%, rest btw sets 2min

EMOM2 x 8

1-4:
2x squat clean, pause 5cm from a floor, second pause above knee @50-55%

5-8:
2x squat clean, pause above knee @60-65%

AF WEEK 14, Day 3

CONDITIONING:
“Via Dolorosa”

Partner WOD “IGYG” AMRAP 30:

100 Deadlift

100 Hang Power Clean
100 Back Squat
100 Bar over Burpee

Rxd: 40/30kg. Overall RPE 4-5. Target: keep moving, split reps early to small sets.

Forever alone version: 50 reps each movements, with 1:1 work-rest ration when performing the workout. For example 20sec work-20sec rest.