Regrip Clean Pulls 3-3-3-3-3
DL 3-3-3-3-3

7 min AMRAP:
3/3, 6/6. 9/9…Ascending Ladder
C2B
Power Clean (95/135)

For Time & for Max T2B:

Part 1:
With a Partner:
8 Rounds:
1 Round=
P1: Max Rep T2B
P2: Run 200m

**Switch when partner gets back in from 200m Run**

Part 2:
12 Rounds with your partner - You Go I Go PER ROUND
10 Box Jump Overs (20/24)
10 AMSU

*2 Scores: total time taken to complete Part 1 & 2, and total # of T2B completed in Part 1

20 min Superset:
3 Double DB 3 sec Pause Front Squats

Right into:
15 Wall Balls (14/20, 9/10’)
1:30 Rest
5 min Max Rep Double DB Devils Thrusters (35/50)

20 min for Quality Superset:
10 Double DB Box Step Overs
Right INTO:
2-4 Wall Walks (Optional: Add C2W HSPU per WW rep)
Right INTO:
5-10 Strict Ring Dips
About 1:30 Rest between sets

15 min For Quality Superset:
2-10 SPU
Right INTO:
20-40 Shoulder Taps
Right INTO:
20 Hollow Rocks

20 min to build for Max Load on the Complex:
1 DL
1 Hang Squat Clean
1 Power Clean
1 Jerk

*Score 1

AMRAP 7 min:
10 DL (65/95)
10 HSC (65/95)
10 PC (65/95)
10 Jerk (65/95)

*Score 2

Complex: 20 min E2MOM: 1 Power Clean + 2 Jerks
Score 1: Best complex load in EMOM

10 min AMRAP: 1/1, 2/2, 3/3…
Power Clean Rx: (115/185, Comp: 155/225)
SHSPU

2 Rounds for Reps/Cals/Time/Reps
3 min per, 1 min to Rest between Movements

1. Max Echo Bike Cals
2. Max Distance Burpee Broad Jump 25’ Grid
3. 400m Run IRT Rest
4. Pick One: Max Rep SPU or Max Rep RMU

20 min to Work up in load on the complex out of the rack:
Front Squat Complex:
1 FS with 3 sec Pause
2 FS with no pause

*Score 1 best successful complex load

For Time: All on 25’ Grid:
200’ HSW
300’ Walking Lunge Steps
40 V-Ups ***Rx Standards See Below

***Per the 2023 CF Quarterfinals Event 4 the Vup Standards are as outlined:

Each rep begins with:
- The feet together.
- Both feet touching the ground.
- Both hands touching the ground above the athlete’s head (there is no requirement for the arms to remain extended). The torso and the legs must leave the ground at the same time.

Each rep is credited when:
- Both hands touch the feet at the same time.
- The feet are together.
- The toes are above the top of the athlete’s head. The torso and legs must both be off the ground whenmthe touch occurs.

Regrip DL 5-4-3-3-2-2

For Time:
30-24-18-12-6:
Alt Arm Single DB Snatch (35/50)
Box Jump Up 20/24 *Must step down!

15 min AMRAP:
15 Thrusters (65/95
15 C2B
15 Hang Squat Cleans (65/95)
15 T2B

3 min Rest

For Time: 1 Round:
15 Thrusters (65/95)
15 C2B
15 Hang Squat Cleans (65/95)
15 T2B

Superset:
4 Barbell Bench Press
-right into-
4 TnG Squat Cleans

WOD:
7 min AMRAP:
10 DL (185/275)
10 Lateral BOB

22 min AMRAP:
30 KB Step Back Lunge Farmer Carry (15 KB R Hand 15 KB L Hand) (35/53)
10 BMU
30 KBS 35/53)
100 DU
30 KB Step Back Lunge Farmer Carry (15 KB R Hand 15 KB L Hand) (35/53)
10 WW

For Time:
21-18-15-12-9-6-3:
BJO 20/24 *Must Step DOWN!
T2B

**200m Run After Each Set

Core: On 7 min running Clock
1 min Hollow Hold
1 min Hip Bridge Hold
1 min Forearm Plank
1 min Superman Hold
1 min Plank R
1 min Plank L
1 min Tuck Sit Hold

Back Squat 10-8-6-4-4-2-2

8 min AMRAP:
10 Single DB Squats R (35/50)
10 Single DB Squats L (35/50)
20 C2B

Alina’s Games Complex:
8 min EMOM of the Snatch Complex
1 Snatch Grip DL
1 Hang Snatch
1 Snatch

Then right after EMOM you have 6 min ) to find your heaviest load on the complex - heaviest successful load is score 1

6 min AMRAP:
10 Power Snatch (65/95)
20 AMSU