5 RFT
250m run or 300m row
7 thrusters 95/65
14 alternating back rack lunges 95/65
Rest 1:30

*25 min time cap

*rounds should be done within 3:30

*sprint style workout

Polvelta Panda Pull + Tempaus polvelta

3 x (1+1)x70%, 3 x (1+1)x75%, 2 x(1+1)x80%

Te Mave + Tempaus

2 x (1+1)x65%, 2 x (1+1)x67%, 2 x (1+1)x75%, 2 x (1+1)x80%

VAPU 3 x 3 x 80%

Etukyykky, stoppi alhaalla
3 x 2 x 80%

400m run or 500m row

3 rounds
10 ring rows
10 push ups
10 squats

Romanian deadlift 16-13-10 reps

Etukyykky 2×4

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
800m run
50 lunges
25 tricep overhead extensions
50 sit ups

Finisher
50 russian twist
1:00 min butterfly stretch

Power snatch 1 RM

4x3 60-64%

Every 2:00 for 16:00 (8 rounds)
15 AKBS 53/35
10/7 cal bike or row

For time:
100 cal bike