10 Pull Ups (green)
10 Walking Lounges w/ 25# overhead
200 meter run

12 min AMRAP

4 rounds

Power Clean
Front Squat
Push Press
Back Squat
Back Jerk

90#

5x5 up to 105#

3 x 3 lisäpainorintatankoon

1 rep max:

Strict Press: 80#
Back Squat: 145#
Deadlift: 185#

Total = 410#

15 minute AMRAP of:
20 Med ball cleans 20/16
15 Sit ups
10 Pullups
5 Hand stand pushups (modified)

Thursday
Back squat
5-5-5-5

Oly option: 6x1 -3 position clean and jerk

12 minute AMRAP
10 burpees
15 air squats
20 overhead swings (53/70)

Suicide
25 burpees
Suicide
25 burpee box jumps
Suicide
25 burpee dumbbell deadlifts (45 lbs each)
Suicide
25 burpee pull-ups
Suicide

Squat Ladder
Min 1-10 OHS (45/35)
Min 11-20 FS
Min 21-30 BS
30+ Air squat

Got to min 21 with 16 back squats.

3200m row
(200m easy, good form, 100m HARD)

4 Rounds (not for time)
5x pendulum deadlift (each leg)
5x tuck jump

OTM for 20 minutes:
First 10 minutes/ 5 HBBS @ 115lbs (odd) 10 box jump to 24" box (even)
Second 10 minutes/ 5 Deadlift @ 115lbs (odd) 10 KB Sumo Deadlift High Pull (even)

Core (4 rounds)
15 sec elbow plank
15 sec hand plank
15 sec rolling T's
15 sec elbow to hand plank
(60 sec rest between rounds)