5 sets of 5 Front Squats at 85% of 1RM

12min AMRAP

2 thruster 105lbs
2 box jump 75cm
8 GHD
4 thruster
4 box jump
8 GHD
6 thruster
6 box jump
8 GHD
.
.
.

A modification of the original Crossfit Hero workout, Michael. When it was created (this version) we did not have access to anything that allowed for proper back extensions.

3 rds for time of:
800m run
50 push ups
50 sit ups

700 burpees

In front of a clock set for 2 minutes perform:
135-lb. Power snatches, 5 reps
As many burpees as possible in the remaining time.

Repeat for a total of four rounds with 60 seconds rest between rounds. Your score is the total number of burpees performed.

I did this to both work on form and to work on developing a little of endurance with this movement. As you get tired you start to make technical mistakes and pull with the arms and open up too early and the bar tends to drift away from the body, etc.
I liked the MU WOD every 15 seconds and I'm trying to apply that to another movement like this. it would work better when I could actually just drop the weight from the rack but still a good tool and new method of training.
I used 95 lbs, 115, 135, and 155 x 3 or 4 sets. All good form. This was a good WOD. I will do this again. Possibly go for 7 reps next time, or heavier?

Total 90min
A. WU 500m row, 2x20 abs & backs, mobility
B. Olympics
Barbell WU

1. Ylöstyöntö telineeltä nousu 5kg alle alkupainon ykkösiä
   25 30 32.5 35 37.5 40 42.5 42.5

2. Kyykky takaa 50%3, 60%3, 70%3, 80%5

3. Shoulder press 3x3 AHAP

4. Push press 3x5 AHAP

5. Vatsa + selkä 6x15
   Weighted situps with ls 15kg, jalkojen lasku puolapuilla x 2, linkkuveitsi 6kg KB, rutistus jalat ylhäällä 6kg KB, kylkitaivutus 20kg KB
   Selänojennus 2x15x52.5kg, KBS 2x15x20kg, reverse hyper 5kg + 7.5kg

D. Post WO 500m row

Total 105min
A. WU 500m row, 2x20 abs & backs, mobility

B. Olympics, kilpailuharjoitus

Tempaus: tankojumppaa, 50%x2, 60%x2, 70%x1, 80% x1, 85%x1, 90%x1, (90%1) 95%1 , 98%1, 100%1

tauko 10 min

Työntö: tankojumppaa 40%x2+1, 50%x1, 60%x1, 70%x1, 80%x1 , 90% x 1 90%1 98%1 100%1

Total 90min
A. WU 500m row, 2 rounds: 20 abs, 20 backs, 10 wallball, mobility
B. Olympics, Jyrkin tunti
Taitoharjoitteena tankopomputus
15, 45, 55, 65 kg

1. Työntö telineeltä
   3x25 3x25

2. Vastapallo - työnnön tasapaino ja nopeus
   2-3 x 25, 30, 35, 40, 40, 40, 40

3.Tempaus - alkuasennon mallaus

1. Tempaus maasta

2. Kyykky takaa rv max painoon saakka

3 x 3