For C2B reps, 5 rounds of:
* 30sec work, 5 power clean (60% of 1RM), ME C2B
* 30sec rest

75 min

A. Warm up & preparation for 35 min

B. Winter War qualification event #4
"Barbell hell"
50 deadlift
50 bar over hops
50 hang power clean
50 bar over hops
50 front squat
50 bar over hops
50 STOH
40 kg, timecap 25 min
Result: 24.58, tiebrake after front squats 15.01.

C. 10 min assault bike, foam roller

5 rounds of:
10 OHS 40/30 kg
10 C2B
Rest 2 minutes

second round 8 OHS 50/35 kg, third 6 OHS 60/40 kg, fourth round 4 OHS 70/45 kg, fifth 2 reps 80/50 kg. Barbell from ground. C2B always 10 reps.

Home WOD

4min AMRAP "Cindy"
- 5 pull upps
- 10 push ups
- 15 air squats

*3min rest

5min AMRAP "Fran" 21-15-9
- Thursters 42,5kg
- pulls ups

*3min rest

60min AMRAP "Amanda" 9-7-5
-muscle up 60kg
-snatches

Number of reps for each "girl" will be your score (e.g. 3'17 - 45 - 41)

90 min
Warm up for 15 min

A. Skillwork: HSW practice for 10 min

B. Hatch squat program, week 7 day 1
Back squat 5x57.5 5x65 2x70 3x75 1x82.5
Front squat 5x47.5 4x55 4x60 4x62.5

C. Weighted pull up 5x2 reps
2x10 2x15 2x15 2x17.5 1x17.5

D. Skillwork: practice C2B-T2B combination for 10 min

E. Apuliikkeet
Hip thrust 3x10x60 kg
Weighted GHD hip extension 3x8x10kg

Aikaa vastaan:

Superkids

7 x
4 x kyykkyhyppy
5 x valakyykky
1 x köysikiipeily

Ninjat

7 x
4 x pistoolikyykky (vuorojaloin, lisäpaino jos haluaa)
5 x valakyykky
1 x köysikiipeily (ilman jalkoja)

100 Pull-ups

400M Run together

100 KBS 1.5Pood

400M Run together

100 Double Unders

400M Run together

100 OHS with 45lb plate

400M Run together

3 Person teams splitting the 100 up any way you wanted to.

Doug, Nate, and myself were on a team.

50 minutes of skills and strength work, wide grip chest to bar pull ups. With the lads in The Den.

2 rounds of Cindy
1 bear complex
3 rounds of Cindy
1 bear complex
4 rounds of Cindy
Max reps bear complex

10 min cap
Rx weights men 60 and women 40