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

Technique:
Clean & Split Jerk

Metcon:
"The Chief" 19min AMRAP (3min on 1min off)
3 Power Cleans
6 Push Ups
9 Air Squats

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine Ball Cleans 9Kg
20 Pull-ups
10 Handstand Push-ups

5 Power clean (2/3 of 1 rm PC)
15 Push-ups
15 Kettlebell swings (24/16 kg)

20 min AMRAP:
- 5 x wall ball
- 3 x handstand push-up
- 1 x power clean (100/70kg, scale to 85% of 1RM power clean)