Warm up(10)
3rds
20 jax
10 knee grab
5 pik n grass
100m run

WRK(27)
WRK 12:00 REST 3:00 WRK 12:00
8 dumbbell hang clean and press
16 dumbbell step ups or body weight lunge
8 mountain climbers(2ct)
16 sit ups
8 dumbbell sit to stand(sit to a box or chair then stand)
200m walk/run/jog

Finisher
50 double crunch
1:00 butterfly stretch

"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*
*Building to a Heavy Thruster Weight.

Raakarive + Vapu + työntö

5 x (2+1+1) x 80-90% (Vapu)

Taskuilta tempaus (Pukit)

6 x 2 x 50-65%

Taskuilta Rive + Työntö (Pukit)

5 x (1+1) x 50-60%

AMRAP 12'
5 Double db snatch@15/10kg
10 Toes to bar
15/10 cal bike

AMRAP 12'
5 Deadlift@100/70kg
10 Box jump@60/50cm
15/12 cal row

For quality
3 - 4 rounds
Front rack walking lunge x 10 meter
Box step x 12 with dumbbells
Rubberband assisted Nordic curl

Kxjjsjsjsjs

Kyyyllä, no nyt teki gutaa vaikkei twisted lisko tainnu ihan nappii mennäkkään ;D

Rusin Triset x 2-3 rounds x 10 each.
Then,
Worlds Greatest Stretch x 30 each position.

AMRAP (alternate movements with a partner)
3 Rope declines OR 2 Rope climbs OR 1 Legless Rope climb
12 Wall balls
20 KB swings
150 m Run

5 RFT
20 wallballs 20/14
10 box jump overs
20 sit ups