D.T.

12 Deadlifts 155
9 Hang Power Cleans 155
6 Push Jerks 155

I don't give a shit who you are, 155lbs is heavy. Push jerk needs serious work. I think I push pressed the wt. the entire WOD. Thanks goes to Aaron for pushing me through round 5.

90 minutes AMRAP, of basic endurance

First 30 minutes:

5+5 TGU
10 x (1 power clean + 1 jerk)@70-80%
20 GHDSU
15 SLDL@same than c&j

Second 30 minutes:

Rowing

Third 30 minutes:

10 pull ups
20 push ups
30 air squat
40 Dus´

5x käsipaino vapu 10+10 (oikea/vasen)

120 min

1.Skill
A. HSW practice for 20 min

2.Strength
A1. Hip thrust
5*10*60 kg
A2. Quads machine
5*10*25 kg

B1. Back rack walking lunge alt.
5*16*40 kg
B2. Hamstring machine
5*8*7.5 kg

C1. Box step up
5*8/side*30 kg
C2. Leg raise against box
5*10/side

D. Monster walks, black band, left + right
5*15 + 15 steps

3.5 min AB

A. 60 min walking
6.7 km, 6.4 km/h

15 devils press 22.5/15kg
20 GHD
25 pull-ups

80 min
A. 50 min walking
104/122
B. 30 min mobility work

30 strict t2b for quality

For 20 min 30s work/30s rest
Ski

8 AMRAP:
60 DU
30 OHS, 50 KG
15 T2B