25 Pull- ups
50 Deadlifts 135/95
50 Push- ups
50 Box jumps
50 Floor Wipers
50 Single arm kettlebell Clean and press (25 each arm)
25 Pull- ups

For Time:

27-21-15-9

V-UP
OHS 50/35kg
BOB

TC 17min

6 intervals of 3 on 2 off: 30 mins total
A.
100 double unders
30 wall balls
Max t2b

B.
30/20 cal row
15 gtoh 40/30kg
Max burpees

3 - 3 - 3 - 3 - 3

Leave 1 rep in the tank in each set

5 rounds
1min: 30 kb swing 32/24kg
1min: rest

10 RFT
30 Double unders
10 Medball cleans
Goal is to finish under 15min

• 100 squats
• 5 muscle-ups
• 75 squats
• 10 muscle-ups
• 50 squats
• 15 muscle-ups
• 25 squats
• 20 muscle-ups

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/