Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

AMRAP
Time cap: 12 min.

• 4 sets of:
  --- 3 Bear complex (40/20 kgs):
  Power clean.
  Front squat.
  Push Press.
  Back squat.
  Back Push press.
  --- 21 Kettlebell swing (24/16 kgs).
  --- 20 Overhead kettlebell lunges (24/16 kgs).

• Max pistol reps until the time cap.

3 x 10. Core stability exercise.

WOD
10 OHS 50/70kg
10 Box jump
10 Thruster 50/70kg
10 Power clean 50/70kg
10 T2B
10 Pull-up
10 Ring dip
10 Pull-up
10 T2B
10 Power clean
10 Thruster
10 Box jump
10 OHS

Each 60 seconds do 4 over the bar burpees

-Tasajalkahyppy, ilman vauhtia
-kurotus vieressä olevaan seinään ja kädellä jälki (magnesium)
-mitataan maasta sormien jättämään jälkeen

60 sec ON / 30 sec OFF:
- 2 rounds of:
--- Cal row.
--- Sit ups with medicine ball (9/6kgs).
--- Legs up and down in L-sit position on the box.
--- Kettlebell Deadlift (48/24 kgs).
--- Hollow rocks.
--- HSPU.
--- Back extension on the floor.
--- Hand release burpees.

Work up to a heavy double deadlift with bands and/or chains

Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*

*Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

3 rounds For quality
3 wallclimbs
10 doubleunders/no scaling
3 strict T2Bs
10 superman rocks
3 dragon flag lowers