10min AMRAP

20/15 cal row
15 wall ball 20lbs(9kg)/14lbs(6kg)
10 Box over jump 60cm/50cm
2/1 Muscle up (repetitions increasing by rounds: 4/2, 6/3, 8/4 etc.)

www.cfwinterwar.com

AHAP, but sets as close as possible. Do NOT "build up" to a 6RM/last set!

BENCHMARK
For time:
30 clean and jerks (42,5/60 kg)

Scaled WOD
For time:
30 clean and jerks

Pressing snatch balance
EMOM 6 min
3 reps
-for quality

4-5 rounds for quality
10 RDL double overhand grip
15 banded hamstring curls
60 secs rest

Work in pairs and switch

"Partner WOD"

100 Wall Balls
50 Burprees
100 Sit Ups
50 Burpees
100 Push Ups
50 Burpees
100 Pull Ups
50 Burpees
100 Squats
50 Burpees
100 Deadlift 100/60kg
50 Burpees
100 OH Squats (Medball)

Power snatch + 2 Snatch balance @ 65%

EMOM 10

3 Power Snatches
60% of Max Snatch

EMOM 12

Power clean + Push Jerk + Hang power clean + Split Jerk

@ ~60%

3 rounds, 3 min each set @ 70%

1.
3 min Row

2.
30 s KB Front rack+Overhead hold R
30 s KB Front rack+Overhead hold L
30 s KB Farmer+Front rack hold R
30 s KB Farmer+Front rack hold L

3.
3 min Bike

4.
15 Wallballs
15 Box Jumps

*Wallball and Boxjumps 1 round/3 min