05.06.2026

Sets for AFSM training differ in 3 ways:
1. sets are based on time 
2. loads and times used are static-- they don't change for the duration of the phase.
3. progression is derived from increasing work rate within the set rather than altering other parameters.

 Front Squats
17 seconds for max reps @ 25% for 4 sets

WOD
"2 AM Bike Ride"
AMRAP 20:00
15 deadlifts 185/125
50 feet handstand walk or 4 wall walks
5 BMU or 3 ring muscle ups or 5 C2B pull ups
20/15 cal bike