10-8-6-4-4-4 Strict Press

Superset:
4-5 Rounds:
5-12 Push Ups

Right into:
12 Double DB alt. Arm DB Bench
1 min Rest

6 min Max Rep: C2B Pull Ups
**Every Break 5 Burpees

Front Squat 4-4–4-4-4 - score 1
8-8-8-8-8 Back Rack Alt Leg Step Back Lunge

7 min Max Rep Single DB Box Step Ups (20/24, 35/50)

15 min to establish Load for WOD (about 75% if you have an established 1 RM)

5 Rounds for Time & Load:
5 Clean & Jerks
2 min Rest

Post WOD: 100 AMSU or Vups for Quality

25 min AMRAP:
12 Ring Muscle Ups
24 Box Jump Ups (20/24)
12 KB Goblet Position Lunge-Lunge-Squat (35/53)
24 KB Swings (35/53)
400m Run

Deadlift: Week 1: 10-10-10-10 (all at SAME load)

For Quality - 12 min:
8 SLDL R with 1 DB
8 SLDL L with 1 DB
8 GHD Hip Extension

6 min AMRAP:
8 Alt. Arm Devils Clean (35/50)
8 Lateral burpee over DB

10-8-6-4-4-4 Bench Press

Superset: 4 Rounds:
5-10 SHSPU
Right into:
12 Seated Double DB alt. Arm ZPress
1 min Rest

5 min Max Rep: Strict Pull Ups

Front Squat 5-5-5-5-5-5 (22 min)
1st 3 sets with 2 sec pause at the bottom
2nd 3 sets no pause

10-10-10-10 Back Rack Alt Leg Step Back Lunge

7 min AMRAP:
15 Wall Balls (14/20)
10 T2B

15 min EMOM: 1 Snatch

For Time:
21-15-9:
Power Snatch (75/115)
T2B

20 min:
Work up in load on the unbroken complex:
5 Double KB or DB DL
25’ Carry
5 Double KB or DB DL
25’ Carry
5 Double KB or DB DL

On a 9 min Clock:
Teams of 3: Max Echo Bike Cals

24 min EMOM:
Min 1: 5-10 Push Ups (Comp: Ring Dip)
Min 2: 10 Double DB Step Back Lunge
Min 3: 5-10 SPU
Min 4: 50’ Burpee Broad Jump on 25’ grid

5 Rounds:
4 Push Press Press
Right Into:
4 Bench Press

Finisher: On Running Clock:
6 Rounds:
:20 Chin Over Bar Hold
:20 HSH
:20 L hang Hold
:20 Forearm plank hold

Back Squat 10-10-5-5-5

10 min AMRAP:
20 WB (14/20, 9/10’)
40 DU

** Every time you break the wall balls or DU you have 5 Burpees!

Quarterfinals WOD #2:
Option 1:
For time:
Completed any way:
80 dumbbell hang squat cleans (35/50)
40 bar muscle-ups

*Time cap: 15 minutes

Option 2:
For time:
Completed any way:
80 dumbbell hang squat cleans (35/50)
250 DU

*Time cap: 15 minutes

22 Minute AMRAP
400m run
30 AMSU
20 Burpees
10 Strict Pull-ups

DL: 10-10-5-5-5

For Time:
21-15-9
Hang Power Clean (65/95)
S2OH (65/95)