100 DU

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo jump
8 deadlift(bar)
6 toe to bar/knee to elbow/ttp
4 clean and jerk(bar)

warm up clean and jerk(5)

Metcon/Metcon-comp (15)
For time:
15 burpees over the bar
5 clean and jerks 205/125-145/105
12 burpees over the bar
4 clean and jerks 205/125-145/105
9 burpees over the bar
3 clean and jerks 205/125-145/105

work up to hvy clean and jerk 3x1(6)

afterburner
5/10/15 suicides x5

Finisher
2 min hamstring stretch
25 cuff iso
50 double crunch

NYT SAATANA NOPEUTTA!

EMOM 12

start at 60% jerk 1 rm, climpping.

1 power clean + 2 fs + jerk

AMRAP 10min

3 Wall Walks
6 Snatches
9 HR Pushups (Hand-Release)
12 Burpees

Front Squat 3x5x80%

14-12-10-8-6-4-2
Rx:
Ring dip
Alternating pistols
Burpee T2B

Sc:
Box dip
Assisted pistols
Burpee

Every 90s for 10 rounds:
1 Power snatch + OHS

2-4 Rounds for quality
20m Heavy Sled Push
10 Rollouts
5 Leg Curls

Shoulder Press 5,3,1x 75/85/95%

2 rounds
50cal row
10 cleans 60kg/45kg
50 cal airbike
10 cleans 60kg/45kg