EMOM 20

1 min : 8 ring kipping
2 min : 4-8 strict HSPU

AMRAP 12

15 kb deadlift 2x32/2x24kg
8 TTB
30 DU`s

WOD:

Buy in EMOM 7
Rx: 9 burpees
Sc1: 7 burpees
Sc2: 5 burpees

After EMOM complete 3RFT:
- 30 front squats 40/30kg (Sc: 30/20kg)
- 75 DU (S1: 50 DU, S2: 25 DU attempts)
- 30 WBS 9/6kg (S1: 6/5kg, S2: 5/3kg)

Winter War 2018 - Qualifier 4

7 min AMRAP

RX

2 x Ring muscle up
8 x KB thruster (2x 24 / 16 kg)
32 x DU

Scaled

4 x Pullup
8 x Thruster 40/25 kg
16 x Bar-over-jump

30 sec on 30 sec off

Snatch + Clean + Clean and jerk

EMOM 16
1. 3 Snatches @70%
2. Rest
3. 3 Snatches @70%
4. Rest

Rest 5 minutes

EMOM 16
1. One clean @70% of clean and jerk 1rm
2. One clean and jerk @70%
3. One clean @70%
4. One clean and jerk @70

In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

Post reps for each set to comments

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 jing
5 inchworm

Metcon/*Rx(16)
800m run
60 air squats
40 push press 75/55-*95/65
20 cal row/ad

gym goat/cc movements (8)

Finisher
2 min samson
30 t-raise
60 rtw

rive + etukyykky + työntö

6x3x1+1+1@70

Thor complex@ahap

Snatch + balance + OHS