7 min AMRAP:
7 Double DB Squat Cleans (35/50)
5 RMU

-4 min Rest-

7 min AMRAP:
55 DU
10 HSPU (Rx: Kipping, Comp: Strict)

10-8-6-4-2 DL
10-8-6-4-2 Bench Press

For Time:
1000m Row

Max Load on the Complex: 3 Thrusters + 4 Front Squats

13 min AMRAP:
8 Thruster (Rx: 70/100, Comp: 95/135)
50’ HSW
18 T2B

15 min EMOM: 1 Snatch

For Time:
21-15-9:
Snatch (65/95)
Lateral BOB

28 min AMRAP:
200m Run

1 Round Round of Double Cindy:
10 Pull Ups (Comp: SPU)
20 Push Ups
30 Air Squats

14 min AMRAP:
12 C2B
28 Alt. Leg Walking Lunge Steps

Post: 12 min for Quality
14 Hollow Rocks
14 Plank Push Ups
14 Med Ball Twists

8x3 DL Re-grip with no noise negative

10 min AMRAP:
3/3, 6/6, 9/9…ascending ladder by 3’s
DL (155/225(
Lateral Bar Over Burpees

Back Squat 5-5-5-5-5

For Time:
27-21-15-9
Double DB Front Squats (35/50)

**50 DU after each set

A play on Quarterfinals WOD #3:

On 15 min Clock:
For Time:
3 Rounds:
20 HR Push Ups
20 T2B
Right Into:
3 Rounds:
10 Strict Press (65/95)
10 SPU
IRT: Max Rep HSPU

A play on Quarterfinals WOD #4:
4 Rounds of 4 Min Intervals:
400m Run
IRT: Max Rep C&J (95/135)
1 min Rest between Rounds

Comp: Increase weight each round:
95-105-115-125
135-155-175-195

*score is total number of clean and jerks

4 rounds for max reps of:
1 minute of snatches (85/135)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (35/50)
1 minute of rest

3 rounds for time of:
50 wall-ball shots (14/9' / 20/10')
50 lateral burpee box jump-overs (20/24)

Time cap: 20 minutes

For Time:
5 x 800m Run

*2 min rest between each

10-10-10-10 Back Squat
Then:
5-5-5-5 DL

7 min AMRAP:
10 Pull Ups
10 DL (105/155)

For Time:
100 Box Step Ups (20/24)
90 DB Snatch (35/50)
80 HS Shoulder Taps
70 Ab Mat Sit Ups
60 DB S2OH (35/50)
50 HR Push Ups
40 Single DB Alt Leg Step Back Lunges (35/50)
30 Box Jump Overs (20/24)
20 Single DB Thrusters (35/50)
10 Lateral Burpees Over DB (35/50)