The Twister
3 Rounds

Amrap 10 min.
5 Deadlift 60/80kg
5 Power Clean 60/80kg
5 Front Squat 60/80kg
5 Shoulder to OH 60/80kg
5 Thruster 60/80kg
(For ladies different weights)

Amrap 10 min.
100 DU
50 kcal engine
20 Burpees over box

Amrap 10 min.
15 abmat/ghd
8 Double KB Snatch 16/24 kg

Rest 3min btw amraps. / 5min rest btw. Rds.

For time

5 Rounds:
200 Meter Run
16/12 Calorie Erg Bike
12 Alternating Single-Arm Squat Snatches (70/50)
6 Ring Muscle-Ups

WU
3rds
5+5 KB/DB around body
5+5 KB/DB around head
10x lunge
8x push up
8x up down

WOD
15min. amrap
10x box step up
10x thruster
10x KB/DB over burpee

WU
tabata
air squat
burpee
+
2rds
8x thruster
8x box step up

140 min
Warm up for 20 min

1.BCTB
- Bfly x 40
- BCTB x 27 (singles)

2.Back squat
5x4 @ 77.5 kg
- Rest as needed

3.Conditioning
4 rounds for consistency:
10 Cal row
8 Power snatches
6 Overhead squats
- Bar @ 35 kg
- Rest 90 s between sets, consistency!
- Times: 2.31, 2.23, 2.20, 2.21

4.Accessory
A. Accumulate 30+30 of Quadruped Shoulder CARs

B. Accumulate 15+15 Bear to bridge - not done

C. Accumulate 30+30 Quadruped Hip CARs - not done

Every 1 min for 11 mins, alternating between:
2 Power Snatches, 70% 1RM
2 Power Snatches, 70% 1RM
2 Power Snatches, 70% 1RM
2 Power Snatches, 70% 1RM
2 Power Snatches, 70% 1RM
Rest 1 min
2 Squat Snatches
2 Squat Snatches
2 Squat Snatches
2 Squat Snatches
2 Squat Snatches

90-90 Breathing w. Hip Lift: 15 Breaths
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.

20 rounds at consistent pace:
4 hang power cleans 35/25 kg
6 barbell SDLHP’s 35/25 kg
8 sit ups
10/8 cal row