For time:
30 Hang Squat Cleans 60/42,5kg 35-39 vee, 50/35kg 40+
30 HSPU, jokainen tekee hupsuja, linttejä pään alle.
30 Thrusters 60/42,5kg 35-39 vee, 50/35kg 40+
30 Box Jumps Overs 24/20"
30 Overhead Squats 60/42,5kg 35-39vee, 50/35kg 40+
30 C2B Pull-ups

For time:

• 10 single-leg squats, alternating
• 10-yard handstand walk
• 20 single-leg squats, alternating
• 20-yard handstand walk
• 30 single-leg squats, alternating
• 30-yard handstand walk
• 40 single-leg squats, alternating
• 40-yard handstand walk

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

Intermediate Option

For time:

• 10 assisted single-leg squats, alternating
• 1 wall walk
• 20 assisted single-leg squats, alternating
• 2 wall walks
• 30 assisted single-leg squats, alternating
• 3 wall walks
• 40 assisted single-leg squats, alternating
• 4 wall walks

Beginner Option

For time:

• 10 box step-ups, alternating
• 10-yard bear crawl
• 20 box step-ups, alternating
• 20-yard bear crawl
• 30 box step-ups, alternating
• 30-yard bear crawl
• 40 box step-ups, alternating
• 40-yard bear crawl
  

2000m row
20 burpees
2 miles assault bike
20 burpees
1000m row
10 burpees
1 mile assault bike
10 burpees
500m row
5 burpees
0,5 miles assault bike
5 burpees

A: For time
30 Burpees Over the Barbell
15 Ground to Overhead 60/40
30 Burpees Over the Barbell

Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

Winter War 2018 - Qualifier 2 + 3
Total time 14 min, no breaks

• RX

Event 2: 5 min AMRAP
Wall Balls: 4-8-12-16…
Toes-to-bar: 2-4-6-8…

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Event 3: 4 MIN AHAP

BB Complex AHAP:
1 x Squat clean*
1 x Hang squat clean*
1 x STOH (anyhow)

-

Event 2 cont.: 5 MIN AMRAP
WB : …16-20-24-28…
TTB: …8-10-12-14…

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Event 2 score is a combined score of the two separate sessions. If you finish at rep no 15 at round 4, continue with rep no 16..

Cleans can be done as a (hang) power clean + front squat. Squatting below parallel is required. No dropping the bb is allowed during the complex .

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Post event 3 score as score.

For Time:
100 R. KBS (24/16kg)

3’ Rest

On a 18’ Clock:
200 D.U
Then, AMRAP
21 Power Snatch (35/25kg)
15 Toes To Bar
9 Box Jump Over (24/15”)

For Time:
21 Push Presses (70/47,5kg)
21 Front Squats (70/47,5kg)
21 Hang Power Cleans (70/47,5kg)

Rest 2:00

15 Push Presses (80/55kg)
15 Front Squats (80/55kg)
15 Hang Power Cleans (80/55kg)

Rest 2:00

9 Push Presses (85/60kg)
9 Front Squats (85/60kg)
9 Hang Power Cleans (85/60kg)

Rest 2:00

6 Push Presses (90/65kg)
6 Front Squats (90/65kg)
6 Hang Power Cleans (90/65kg)

3 people teams
1 500 m row
3 x rope climb
100 DU
3 x rope climb
80 x Wall ball
3 x rope climb
60 x ground to overhead (KB 20 kg/ 12 kg) (all need to min. 20 reps)
3 rope climb
40 x Pull ups
3 x rope climb
20 x HSPU
3 rope climb
90 x row over burpee