run 2 miles for time

9-3-6 for time of:
Power Clean 70/45
Front Squat
Push Jerk

For load

• 5-5-3-3-1-1
• Deadlift
• Build to a 1-rep-max deadlift.

3x3 PC

Superkids

5 x amrap

1 köysikiipeily
5 wallball
7 kahvakuulaheilautusta

Ninjat
5 x amrap

2 köysikiipeilyä
10 wallball
12 kahvakuulaheilautusta

A.
Deadlift x 3 reps (with PERFECT posture and mechanics)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

1. 5-10 HSPU
2. 15 BOX JUMP
3. 3 MUP
4. 30 DU
5. 14 PISTOL SQUATS

Winter War Q3

Time to build to your max

Set 1 warm up x 8 ss w/ mobility
Set 2 warm up x 5 ss w/ mobility

Set 3 work set x 4 - 3
Set 4 work set x 2 - 3
Set 5 work set x 1

ss w/

3.5 min work sets

4 x 10 takakyykky