5x5 push jerk

4 rounds for time:
5 Push presses (from ground)
10 Burbee box overs

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

WRK(24)
WRK 5:00 Rest 1:00 x4
10 pop ups (sit to a bench or chair then jump up)
10 ground to overhead
10 hrpu
100m farmer's carry, odd object, sandbag carry etc.

Finisher
100 temper tantrum
1:00 quad stretch

Warm up(10)
2 rounds
20 plyo
10 squats
20 high knees
10 single leg deadlift

GRT(25)
walk, jog, bike, just move

Finisher
50 kneeling crunches
1:00 IT stretch

AMRAP12
6 pull up (saa käyttää kippiä)
9 box over jump (laatikon päälle hyppy puolelta toiselle)
12 calorie row

*skaalaa leuanveto tarvittaessa rengassoutuun tai hyppyleukaan

2 rounds of:
row 1000 m
Rest 1 min
Row 800 m
Rest 1 min
Row 600 m
Rest 3 mins
-- Rest 2 mins (5 mins total) --
Row: 5x 200 m, go every 2 mins

The first part should be completed working at around 65-70% hr. On the 200 m intervals you should be aiming for 80% HR so move significantly faster.

• 2min.: Row/Bike/Run

• 1 rnd:
  6+6 Scale w/ stretch
  6+6 Up & down dog
  6+6 One hand bridge

• 1min.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch / Clean
  6 Press
  6 OHS / Front squat

• 1 rnd:
  6 Power snatch
  6 Squat clean
  6 Hang Cluster

• Mobility...

1.) Muscle snatch +drop snatch +ohs w/10.sec pause 4×3+3+1
2.) Power snatch 6×2
3.) Power jerk 6×2
4.) Ohs 5×2
5.) Snatch push press 4×4

• Global Foam Roll Pecs x 60s each
• Biphasic Half-Kneeling Pec Stretch x 60s each side.
• Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Partner "Bradshaw"

10 rounds for time :
4 HSPU
8 DL @100/70kg
16 Kipping Pull up
32 Double Unders
Timecap: 30 mins