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)

Superset 5x:
5 Bench Press
8 Double DB Strict Press
1:30 Rest

7 min AMRAP:
4 Double DB Devils Thrusters (35/50)
10 Shuttle Runs

On 18 min Clock:
200 DU
20 Snatch (95/135)
40 C2B
150 COSU
15 Snatch (95/135)
30 HSPU
100 SU
10 Snatch (95/135)
100’ HSW

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

For Time:
60 Cal Row
50 WB (14/20, 9/10’)
40 T2B
30 DL (155/225)
20 RMU

12 min AMRAP:
1 Rope Climb
12 BBJO (20/24)
2 Rope Climbs
12 BBJO (20/24)
3 Rope Climbs
12 BBJO (20/24)

And so on, adding 1 RC per round until time is up.

Post:
10 min for Quality:
20 Hollow Rocks
5-10 SHSPU
:30 HS Hold