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

for 25min

5 tng power snatch

Find your 2RM for push jerk.

25 minutes:

• hang power clean + jerk (2+1)

Clean Pull
4x2 Ahap but dynamic

WARM UP:

800m easy ergo or power walk

5:00 Mobility together: shoulders, ankles, calves, achilles, hiprolls - flexors, gluteus, hamstring, quads complex

10 Plate GTOH
5 inchworm
10 air squats with plate
10 scapula pull-ups
5 kipping pull-ups
5 push up
5 kipping pull-ups
5 push ups, immediately to:
400m row or jog

REST

WORKOUT
For time:

Row 800/1000m or run 800m / bike 1600m
50 Pull Ups
100 Push Ups
150 Air Squat
Row/run/bike

Scaled:

Row 400/600m or run 400m / bike 800m
5 ROUNDS:
10 Pull Ups
20 Push ups
30 Air squats
Row/run/bike

TC 25 minutes.

POST WORKOUT: CORE

1/2 Murph:

800m Run
50 Pull-Up
100 Push-Up
150 Air Squat
800m Run

TC 22min

EMOM x 12

Power clean & Jerk
4x 3
4x 2
4x 1

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.