Winter War Q3

For Time:
9 Calorie Ski
9 Thrusters 115/85lbs
15/12 Calorie Ski
15 Thrusters
21/15 Calorie Ski
21 Thrusters
27/21 Calorie Ski
27 Thrusters

AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

45 Min of:
Run 400 m @ 60% MHR
Row 500 m @ 60% MHR
Run 400 m @ 70% MHR
Row 500 m @ 70% MHR
Run 400 m @ 80% MHR
Row 500 m @ 80% MHR

• 3 Interval of:
Assault Bike 10:00 @ 85-90% MHR
2:1 rest each interval

3 x Max Effort Body row ( Variaion #2) Light or no band ( rest 2:30)
https://vimeo.com/175147342

A:
B:
20 min amrap:
250m row
30 DU
15 wall balls
30 DU
15 Burpees
C:

5 x 5

• 10 Min EMOM of:
BB Deadlifts
60% 1RM 1 rep

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
3 Rounds
Max Assault Bike calories in 1 minute
Rest 30 seconds
Max squat snatch 135/95lbs reps in 1 minute
Rest 30 seconds

5b. Bitch Work
80 Assault Bike calories
Rest 3 minutes
60 Assault Bike calories
Rest 3 minutes
40 Assault Bike calories
Rest 1 minute
20 Assault Bike calories