Shoulder press 2x6, 2x5

Complete as many rounds and reps as possible in 12 minutes of

• 5 pull-ups
• 10 knees-to-elbows
• 15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

AMRAP12 of:

• 3/6/9/... push press @ 60/43kg
• 3/6/9/... box jump over 60/50cm
• 3/6/9/... burpee over bar

5x6 thruster

70-80% ykkös maksimi painosta

Gymnastics
30min

Beginners
Kipping & T2B

Intermediate
Kipping & butterfly technique.
Pullups & C2B

Advanced
RMu progressions

WOD
Partner AMRAP 6

Max reps:
Bar muscle ups
Partner rest in hand stand hold

Scale as needed

2 kertaa 8 toistoa

Sumo deadlift

5x5 reps

Progressio 4/6

For time w/ Partner YGIG, divide anyhow:
600m row
50 air squat
40 sit up
30 push up
20 pull up

AF WEEK 11, Day 3

CONDITIONING 1:
2 rounds, with 3min rest between For reps:

A1: 20sec Power Clean + 20sec Pull-Up
60sec rest
A2 20sec STOH + 20sec C2B
60sec rest
A3: 20sec C&J + 20sec Bar MU
3min rest

RPE 4-5 when working. Rxd: 60/40kg. Masters: 50/35kg
Target: Goal is to work the entire 20sec interval. Do touch and go reps with the barbell, unbroken or in big sets. In these short intervals, there is no time to rest on your knees! Choose the pulling movement, you can go unbroken or with big sets. Only two rounds, hit these sets HARD!