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)

18 min AMRAP:
Partner WOD:
P1: Complete a 500m Row
P2: Complete 1 Round:
10 T2B
12 Box Jump Overs (20/24)
18 Step Back Lunge

*Partners switch when all the work is done.

Post WOD:
8 min to work on HSW or WW

15 min EMOM: 1 Squat Clean & Jerk

5 RFT:
10 Thrusters (65/95)
10 C2B

3-3-3-3-3 Front Squat from Floor

On 14 min Clock:
21-15-9:
Front Squat (Rx: 75/115, Comp:105/155)
9-6-3:
C2B (Comp: BMU)

Rest 1 min

IRT: Max Rep WW
Comp: WW with C2W SHSPU

3 RFT:
20 DB Box Step Overs (35/50, 20/24)
20 BJO (20/24)
20 DB Snatch (20/24)
400m Run

Rx: 1 DB
Comp: 2 DB

Post WOD:
12 min work up to heavy 3 Hang Power Cleans

18 min Snatch EMOM:
0-8: 1 Power Snatch + 1 Hang Squat Snatch
8-10: Break
10-18: 1 Squat Snatch

For Time:
750m Row

For Time:
100 DU
40 C2B
30 T2B
20 HSPU (Comp: SHSPU)
10 RC
100 DU

Post: 8 min For Quality:
12 Hollow Rocks
6 Single DB Strict Press R
6 Single DB Strict Press L

Post Open Lifting Day! 🙂

Jerk 2-2-1-1-1
Back Squat 2-2-1-1-1
DL 2-2-1-1-1

For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

♀ 65, 75, 85 lbs (29, 34, 38 kg)
♂ 95, 115, 135 lbs (43, 52, 61 kg)

Click for all workout descriptions and standards