1 min American KB Swing 24/16kg
1 min Sumo Deadlift High Pull 40/30kg
1 min Burpee
1 min Thruster 40/30kg
1 min Double Under
1 min Break
3 Rounds

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

5-10 rounds for Quality:
10 Kettlebell Pistol Squat (5+5)
10 Pass Through

Winter War -14 Karsintalaji #3

AMRAP 10 min.:

30 x Power clean (RX:50/30kg)
10 x Pull ups
30 x Box jump
10 x Pull ups
30 x DU
10 x Pull ups

Foot care! Let's learn about feet and work on them at the same time. Watch [this](

) and work on the bits that seem to need it. Use 10 minutes in total or more if you want :)

Find your 1RM!

For time: 50 chest-to-bar pull-ups. On the minute (including the first minute) perform 3 burpee box jumps

Choose either sled drag or sled push:

• Sled drag 8 x 40m (alternate: first drag forward, then backwards, 4 times both ways). Use a heavy sled. Work:rest 1:2
• Sled push 8 x 40m. Light weight, go fast. Work:rest 1:2.

5 rounds for quality and minimum rest:

• 4 x skin the cat
• 12 x supine ring row
• 7 x strict handstand push-up (challenging variation: use parallettes etc.)

For time:
15-12-9 reps of:
Thrusters 35/25kg
Pullups

Then

15-12-9 reps of:
Ground to Overhead 35/25kg
Burpee over Bar

12 E2MOM

15 - V-UPS
20 jumping lunge