5x2 heavy push press + 1 split jerk (185, 190, 195, 200, 200)

Jake
10min AMRAP (normal Jake is 20min)
10 push press (115#)
10 KB swing (53#)
10 box jumps (24")

5 rounds + 10 push press

5 RFT:

• 500m Row
• 15 Bench press #135

21-15-9:

• DL #225
• Overhead Squat #95

Burpees-4
Box Jumps-3
Ab Mat Situps -10
Sumo Deadlift KB High Pull-4
GHD Back Extensions-4
Toes to Bar-5

Total 31

4 rounds:
5 Back Squat (60, 65, 70, 80kg)
6 HSPU

150 Wall Ball 10' #20

Back squat (SDHP stance)
3-3-3-3-3-3
135,135,225,185,185,275

12min EMOM
3 HSPU
5 SDHP 115#
2 Muscle Ups

Made it through 3rds on the rings w/ full muscle ups. After that I had to work in the bar muscle ups.

Push press

3x3x3x3x3x3x3

135
155
165
175
180f x2
180f x2
175f x2

Jackie”

1000m Row

50 Thrusters 45#

30 Pull Ups

A little friendly competition on this one helped me bigtime.

For time:

100 reps of:
Pull-ups
Push ups
Sit ups
Squats