16 sets in total: 20sec ON, 10sec OFF

http://vimeo.com/103895278

2-3 x in 5min, rest 2min between rounds

20/17 cal row
20 box over burpee
20m bw walking lunge
max reps wall balls

5x30s. 90 asteen kulmassa, selkä seinässä.

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

4x3 Weighted AHAP, no fails.

5 Rounds

14 Deadlifts 53/80

10 KB Swings
 16/24

8 Bar Facing Burpees

RPE 8-9

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Goal & Intensity
-Build posterior chain strength and high-intensity conditioning.
-Combine heavy pulling with dynamic, heart-rate–driven movements.
-5 rounds for time with moderate-to-heavy loading.
-Breathing will rise quickly, but movement quality must stay strong.
-RPE 8–9, hard but controlled effort.
-Deadlifts should remain technically solid throughout.

Coach’s Tip:
Break deadlifts early if needed to keep good form.
Do not sprint the first round.

Split Jerk x 2 @ 65% of 1 RM

In 5 sets find TM sitting high jump

then

5 x 3 @ 80%

5 RFT:

YGIG

300m ROW
12 DB Snatch (alt.) 22,5/15kg

TC: 20min!

For time:

400m run
15 Thrusters, 15 Pull ups
400m run
9 Thrusters, 9 Pull ups
400m run
5 Thrusters, 5 Pull ups