AF WEEK 49, Day 1

CONDITIONING
5 RFT:

400m Run (airrunner)
10 Double KB Hang C&J
10 TTB

RPE 4-5.
Target: sub 18min. Time Cap: 22min
Rxd: 2x24/16kg.
Masters: 2x16/12kg

Target: use a loading you can get most of the rounds unbroken,
but it challenges you. Keep a sustainable pace with the runner
(rower), go for big sets, unbroken if possible, with C&J and TTB.
This is not a sprint, this is a grind. Most of the time is spent on
the runner/rower.

Scaling:
Airrunner→ 500m Row or 1000m Bike
Decrease loading

Handstand hold/walk

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps

– Rest as needed b/t exercises –

Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

11' AMRAP
1 wall walk
5 push up
10 alt. DB snatch @ 20/12.5kg

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

6x4min on 1min off

4min AMRAP:
15 KB swing @ 20/12kg
10 KB clean
5 worm walk out
10 (5/5) KB teapot
15 TRX row
continue next AMRAP where you finished

Bench press

4 x 4 @ 82+%1RM, rest 2:30-3:00 b/t sets

Jerk

𝐚. 𝐓𝐄𝐒𝐓:
- Build to a days max in Split Jerk (15-20min)

𝐛. Every 90 sec x 3 sets 1 Split Jerk @90% of days 1RM

𝐜. Every 90 sec x 3 sets 2 Split jerks @80% of

𝐝. Every 90 sec x 3 sets 3 Split jerks @70%

Push & Pull

4 Sets Of:

• 8-12 Horizontal Ring Row -Rest 90 sec-
• 8-12 Strict/Kipping Ring Dip (alota strict ja siirry kippiin ku tarvis) -Rest 90 sec-

Metcon

For time:

• 80-60-40-20 DU
• 40-30-20-10 GHD
• 4-3-2-1 Power cleans (75% of 1RM Power clean)

Accessories
(Optional)

A) 3-4x For Quality:

• 10-15 DB Bench Press
• 1 Set Of Banded Pull Up

*Rest 90s between movements and 2-3min between rds.

B) 3-4x For Quality:

• 10-12 Ring Face Pull
• 10 KB Straddle Press

EMOM until done

20, 30, 40 or 45 Ring muscle-ups

Flow. Do 1 set of ring MU each minute until you’ve accumulated the target number of reps. Choose a target that’s doable in 10 minutes or less.

Movement options.
Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)

AF WEEK 1, Day 3

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

1) 10 single arm Gorilla Row + 20m Suitcase Carry (L+R)
2) 10 Standing KB Press + 20m Overhead Walk (L+R)
3) 10 Box Pike-Up + 10-20sec Hollow Rock

Parin kanssa

2 km pyörä
180m Farmari kävely 2x16/24/32kg kahvakuulat
1 km soutu
100m askelkyykkykävely 10/2030kg
1 km hiihto
80m yleisliike tasajalkahyppy
1 km soutu
100 seinäpallo 4/6/9kg