Three rounds for quality:

• 30 dumbell side bends (heavy)
• 20 lying back extensions
• V-ups to failure

5x5 Front squat ( 80% of 1RM)
1 percent more than last week.

EVENT 2 (part 1):

5min AMRAP
Wallball - 4-8-12-16-20-24...
Toes-to-bar 2-4-6-8-10-12...

EVENT 3
4min AHAP, find 1RM for complex:
1 x clean+1 x hang clean+1 x STOH

EVENT 2 (part 2):
5min AMRAP, continuing where you left on part 1
Wallball ...12-16-20-24-28-32...
Toes-to-bar ...6-8-10-12-14-16...

Male: 9kg ball (20lb) Female: 6kg ball (14lb)

Your score is total reps from event 2 and max kilos lifted in event 3.

http://www.cfwinterwar.com/karsinta/karsintalajit/

5 rounds for time:

• 10 x toes to bar
• 20 x kettlebell swing (24/16kg)
• 200m run

For Load:
8 - 8 - 6 - 6 - 4 - 4 - 2 - 2
Back Squat
- Lift every 3:00

Painonnostotekniikkaa.

3x Max Reps Push-ups (2min rest between sets)

In 15 minutes:

power clean + push jerk (1+1) up to a heavy single

Snatch wave
3-2-1
3-2-1
3-2-1

• Squat or power

6 kertaa Back squat, 75-80% maksimista

3 - 3 - 3 - 3 - 3 - 3

Lepää 2-3 min.