Push Jerk 5×5 @75-80% – Touch and go (No re-rack)

Start at 75%, if it feels good you can work up. If it’s challenging stay there.

30/20 Calorie Row
20 Wall Ball Shots (30/20 lbs)
15 Deadlifts (275/185 lbs)
Rest 2 minutes

3-3-2-2-2-1-1-1

A. MU (technique)

B. 1 RFT:
20/15 cal Row
15 WB
10 Box over jump
2/1 MU

C. Mobility

1 high pull
1 power snatch
1 full snatch (squat)
1 hang snatch (squat)

For time:

• Row 2,000 meters
• 50 wall-ball shots, 20-lb. ball
• Row 1,000 meters
• 35 wall-ball shots, 20-lb. ball
• Row 500 meters
• 20 wall-ball shots, 20-lb. ball

35 + 120 min
Warm up for 5 min
1.Gymnastics
A. BMU practice for 15 min
- 1 1 1 2 2 2 2 = 11
B. Butterfly pull up practice for 10 min
- 6 7 7 6 7 8 = 41 reps

Hard routine
2.Warm up: KB's & ball throws

3.Weightlifting
A. Split jerk
2 x (2 x 75 %, 2 x 80 %, 2 x 85 %, 2 x 90 %)
1 RM 70 kg

4.Conditioning
A. Warm up:
2 sets:
30 DU
10 burpee
Into:
8 pull up
8 TTB
8 pull up

B. Linna Masters karsinta, FT, cap 20 min:
25 cal row
25 m FR walking lunges @ 40 kg
20 pull up
20 TTB
15 BFB
15 clean & jerk
100 DU
15 clean & jerk
15 BFB
20 TTB
20 pull up
25 m FR walking lunges
25 cal row
Result: 13 TTB on the way back
174/184

5.Accessory
A. 4 rounds:
- 15 s. vipunostot sivulle, rystyset ylös - 1.5 kg
- 15 s. pito, peukalot ylös
rest 60 s.
B. 4 rounds:
- 15 s. vipunostot sivulle, peukalot ylös - 1 kg
- 15 s. pito, kämmenet ylös
B. EMOM12:
1) 30 s. v-ups
2) 30 s. hollow hold
3) 30 s. side twists

15-12-9-6-3 reps for time of:

Chest to bar pull-up
135pound clean and jerk
Push up

Box jump
Push ups
Kb swings@16kg
Rounds : 5-10-15-20-15-10-5

AMRAP 22'

22 HSPU
22 Box Jumps
22 Pull Ups
22 Pistols
22 DU