Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1
-Rest 90s.

Build to a moderate weight over the series of 10 sets.
No maxing out today.

Optional Accessory

GYMNASTIC CONDITIONING

2-4 rounds, rest as needed:

1) 10-20 GHD Sit-Up
2) 5+5 KB Windmill
3) 1-2 Skin the Cat

RPE 3

2 rounds
Banded trunk twists (red or blue) x 10-15 / side
30-45 sec side plank hold / side
rest 2-3 min and repeat

"AMRAP 12'
500 m Row
40 Russian KBS @24/16kg
20 Air Squats"

OHS 5x5
Db strict press 4x10

100 Reps each of:
– Single Leg Banded Hamstring Curls
– Banded Facepull-aparts

Warm up(15)
10 inchworms
10 plyo
walking front kick

10 sl dl
10 knuckle draggers
active spiderman

10 plyo jumps
10 goodmornings
cradle

Barbell warm up x2

Mobilty(6)
1:00 min child's pose
1:00 min hip opener
1:00 min chest opener
1:00 samson per

Workout(45)
"LUKE"
For Time

400 meter Run

15 Clean-and-Jerks (155/105 lb)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lb)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lb)

400 meter Run

Finisher
Stretch and roll alot!

10r: 30"work/30"rest Handstand walk/hold
Barbell row 4x10

Shoulder Press
10-8-6-6-8-10
rest 90s before chin ups

Strict Chin Up
6x6-8
rest 90s before shoulder press

AMRAP 8 min

6 Thrusters (30 / 40 kg)
12 T2B
24 Double-Unders tai 100 Single-Unders