clean & Jerk (60kg) x30
For time

*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 1×3@75%, 1×3@85%, 2×2@90%, 1×3@85% – rest exactly 90 seconds

1b) 4X20 Strict HSPU (in UB sets of 3-5 reps AFAP) – rest exactly 90 seconds

There is no description for this WOD as it is stat.

100 24" box jumps
75 pull-ups
50 clapping push-ups
25 burpees

Tabata format - 20 seconds in, 10 seconds off

Aamu: 30 min
Walking for 30 min, including a breath ladder up to 10 for 10 min
104/124

Ilta: 105 min
1.Jacked gymnastics
A. 3 rounds:
- 12 scap pull-ups
- 12 scap push-ups
- 5 unbroken Turkish get-ups on each arm, increasing in weight each round
B. Gymnastics Strength
Front Lever, Ring Support Hold & Strict TTB Strength Endurance - Week 1
Find your max hold / reps in the following movements, 90s rest between sets:
- Closed tuck front lever hold / 12 sec, 3 x 6 sec
- Ring support hold / 26 sec, 3 x 13 sec
- Strict TTB / 12 reps, 3 x 6 reps
Then complete 3 x 50% alternating exercise every set. Rest only for as long as needed.
C. Core Conditioning
6 rounds:
- 15 unbroken hollow rocks
- 15 unbroken arch rocks
- 15 unbroken seated pike leg raises
- 60s rest

TTP Engine week 5
2.Weightlifting
A. Snatch – 12 to 15 x 1.1 @ 65-85%1RM Snatch, go every 75s. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts (otherwise stay with the same weight) up to no higher than 85%.

3.Strength
A1. Quads machine 4 x 10 x 30 kg
A2. Hamstring machine 3 x 10 7.5 8 x 7.5 kg

BENCH PRESS / ROW
5 Sets:
10 Bench Presses, as heavy as possible
500m Row for Time
Rest as needed between rounds.
Work up to as heavy a load as possible on the Bench Press while still making all 10 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets. However, if you miss a rep and only complete 9, then you score a 0 on the Bench Press for that round. There is no time component for the entire round, but you’ll score each 500m row sprint. The intent is to go all out on the row. Set the monitor up to count down 500m and score your time for that as well. Rest as needed (probably around 2- 3 minutes) between rounds. Score total pounds moved in complete sets and fastest/slowest times for the row sprints.
Post total pounds moved and fastest and slowest times to comments.

Overhead Squat
4-3-2-1

9 minute AMRAP
6 BURPEES
8 POWER CLEANS (135/95)
12 TOES TO BAR

4 rounds + 4

PR OHS 140#

Free Run

"Elizabeth" 21-15-9 rep rounds for time of:
Cleans @ 135# (did 115#)
Ring dips

Overhead Squat
4-3-2-1 PR 135

9 minute AMRAP
6 BURPEES
8 POWER CLEANS (135/95)
12 TOES TO BAR

4 +1