Open Workout 19.5

33-27-21-15-9 reps for time of:
42,5kg/30kg thrusters
Chest-to-bar pull-ups

Scaled:

33-27-21-15-9 reps for time of:
30kg/20kg thrusters
Jumpping Pull ups

Time Cap 20 min.

3 rounds
200m run
30 walking lunges
10 pullups / ring rows

12min EMOM
3 x Turkish Get Up
Odd mins right hand
Even mins left hand
As heavy as possible

Max toistot
3 x tiukka dippi nojapuilla / renkailla
2 min lepo

Clean pull + Hang Squat Clean (Under knee) + Front Squat + Jerk

Working 15 minutes. Start light weight, climbing heavy 85-90% Jerk 1Rm

Front Squat 3+3+ (3-7 reps) on last set @55-65-75%. Controlled Negative Part, no free landing!
rest 2-3 min bwn. Use % from 1rm which did a couple weeks ago.
Last block on "result area" will be marked 3 reps also, but try to go for more reps than three.

8min AMRAP

max round of chief:
3 power clean 60/40kg
6 push up
9 air squat

5x5 light and fast
This is meant to be a quick primer for the snatches. Barbell, stick or light weight only.

3 Kierrosta:

20+20 Banded clamshells
15+15 banded hip flexors
5-10 Nordic hamstring curls
10+10 single leg hip thrust with KB

Complete Unbroken Set of this barbell complex:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Score is the max weight use.

Time 20 minutes.