Back squat
5 sets 8 reps
Use same weight for all 5 sets

5 min EMOM
5 sitting Leg raises
5 tigerbend push ups

Technique:

Handstand walking (about 20 min)

Pari WOD: (for time)

100 x Thrusters (Rx:30/20kg)
50 x Pull ups
80m Walking lunges (KB-front rack, Rx:2x16/8kg)
100 x Burpee

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

5min AMRAP
10 pull ups
10 box jumps 60cm/50cm
1 min rest
5 min AMRAP
kb swings 24kg/16kg
hang power cleans 50kg/35kg

4 ROUNDS
500m ROW
1min REST
*slowest time is your result

Open Doors & WinterWar 2014-After Brief
(Training allowed)

3 rounds
row 500m
rest 2 min
*your result is combined time of all the rows

skills ghd sit ups, rope climb, hs walk

Technique:

Snatch balance

MetCon: (for time)

50 DU´s
40 Overhead walking lunges
40 DU´s
30 Jumping pull ups
30 DU´s
20 Back squat
20 DU´s
10 Burpees
10 DU´s