min 1: 1 burpee
min 2: 2 burpee
min 3: 3 burpee
...

until you cannot complete the required number. Score is burpees completed ( also from failed round)

Row 5000 m

12min Amrap

12 stoh
12cal pyörä
12 t2b

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

Gymnastics

A) For 15 Practice HSW
example: HSW Ramp, Piruette, Free stand, obstacle course etc.

B) 5-7 Sets For Quality:

-''X'' rMU
*Rest as needed
*Keskity laatuun

C) EMOM 12:

• 45s Ski (@75%)
• 6-10 bMU
• 60 DU

Push & Pull

A) 3x Superset:

• 10 DB Bench Press
• Max Reps Wide Grip Pull Up

*Rest 3min between rounds

B) 3x Superset

• 10 Legs Elevated Ring Row
• Max Reps Push Up (1 Set)

*Rest 3min Between

Accessories

Core 4 Rounds:

• 15 Toes To Rig
• 30 Russian Twist w/Plate
• 20-30s L-Sit Hold *Rest as needed

AF WEEK 3, Day 1

WEIGHTLIFTING:

Week 2, Skill Under Light Fatigue

E2MOM x6:
Snatch @70–75%

Then

EMOM x6:
2 TnG Snatch @60-65%

Then

E2MOM x6
Clean + Jerk @75-80%

Target: Speed under the bar

AF WEEK 3, Day 1

WEIGHTLIFTING:

Week 2, Skill Under Light Fatigue

E2MOM x6:
Snatch @70–75%

Then

EMOM x6:
2 TnG Snatch @60-65%

Then

E2MOM x6
Clean + Jerk @75-80%

Target: Speed under the bar

AF WEEK 3, Day 1

WEIGHTLIFTING:

Week 2, Skill Under Light Fatigue

E2MOM x6:
Snatch @70–75%

Then

EMOM x6:
2 TnG Snatch @60-65%

Then

E2MOM x6
Clean + Jerk @75-80%

Target: Speed under the bar

AF WEEK 3, Day 1

STRENGTH (2/3):

Back Squat 4x4
tempo 32X1 3sec negative, 2sec pause at the bottom, explosive up, 1sec rest at the top

RIR 2

AF WEEK 3, Day 1

CONDITIONING:
For time:

30/24cal Bike
20 TTB
10 Dual DB Box Step Over

RPE 4-5.
Target: sub 3:30. TC: 6min.
Hit this short metcon hard. Can you go unbroken and sub 3:30?

Rxd: 2x22,5/15kg. Masters: 2x15/10kg

Scaling: TTB→ use a rep scheme of 10 or with hanging high knees. Decrease loading