Warmup:
30/20/30

Power Hour:
Split Jerk 5x5 @80% of 1RM
165x3 160x5 165x5 170x5 180x5

DL
320x4 320x5 320x4 320x4 320x4

Equipment: Box - 20in; Rings

WOD: AMRAP 10 Min
Ring Row: 12
Ring Push Up: 12

*finished 4 rounds

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 2x250m,100m (with 30 seconds between the 250 and the 100 and 4-8 minutes between sets)
(39 seconds, 16 seconds - 45 seconds, 15 seconds)
5x3 Depth Jumps (17")
800m Run + Static Stretching (Cooldown)

Skill
Snatch from blocks - 60kg
Clean from blocks - 80kg

Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
3x5 Push Press (slow descent)
(40kg - 50kg - 60kg)

Midline
3x10 Back Extensions (15kg)
5x5 weighted pushups 20kg

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 150m, 200m, 300m at 90-100% (17 seconds - 31 seconds - 51 seconds) 800m Run + Static Stretching (Cooldown)

skill
5x5 unbroken weighted pullups 10kg (3 minutes rest)

7x3 min:
7 toistoa:
Thruster 50 kg
Pull ups +10 kg lisäpaino

Every 2:00 for 8:00-

5 T&G Power Clean & Push Jerks – begin around 65% of max PC&PJ and work to a 5RM for the day

Pre-Wod:
3-5 rounds warmup, increasing weight: 1 Press, 1 Push Press, 1 Push Jerk
2x65-2x70-1x80
WOD:
As many rounds as possible (12 min):
3 Pull Ups + 3 Dips
12 Push Jerk (115/75)

20 minutes of grinder PT:

30 Push-ups, 10 S/B shoulder, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
10; 7; 5; 2

Buy In:
I-Run
15 Burpees
20 Pull Ups

5 Rounds
12 SDHP (90/68)
10 Cleans – any way (90/68)
8 BR Thrusters (90/68)
30 DU sub 100 Singles
150m Row

Buy Out:
5 C2B Pull Ups
10 Pledge Push Ups
30 Air Squats
10 Pledge Push Ups
5 C2B. Pull Ups

AMRAP 20 Minutes
10 Push Press (115/75) - 45#
10 Kettlebell Swing (53/35) - 20#
10 Box Jumps (24/20″)