Warm Up
3 rounds
50 single unders
1 min air bike
5 inch worm + push ups
10 v-ups
5+5 plate thrusters
5 goblet hold squat jumps

Strenght
Speed Bench Press 6x2reps@60% + 3 broad jumps right after (sharp)
rest 3 min bwn sets
Push Press 4x8 reps @58-63-68-68% (fast sets, tng)
rest 2 min bwn sets

Metcon
Open 20.2
20 min amrap
4 db thrusters @2x15/22.5kg's (masters 55+ rx painot 10/15kg's) mut saa käyttää myös 22.5kg)
6 toes to bars
24 double unders

Accessory Work
Reverse hypers/GHD hip extensions 2-3x15 reps @moderate weight
Single Arm Strict Press 2-3x10+10 reps
Plate Windmills + bicycle crunch 2-3x 10/10+20 reps
rest as needed