Power clean + hang power clean
5 x( 2+2) x 50% 1RM

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

voimisteluharjoitus

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)