Alternating intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
5 pvc overhead squats
+
Every 3:00 for 30:00 (5 sets of each):
1st: 15 wall balls or 10 dual DB thrusters + 250/200m row or equivalent ski erg or bike
2nd: 10 pull-ups or CTB pull-ups or 5 muscle-ups (bar or ring) + 250/200m row or equivalent
*should have :60+ rest each set, adjust accordingly
+
3-5 sets:
10 tricep extensions – any variation
10 curls – any variation
OR
mobility work

Quarterfinals, but with a partner and as an AMRAP…

10:00 dynamic mobility work – coach-led
+
AMRAP in 25:00 w/partner:
1000m row or ski erg or 2000m bike erg
30 ground-to-overhead, light/moderate up to 135/95
1000m row or ski erg or 2000m bike erg
30 strict handstand push-ups or 60 push-ups
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Alternating intervals + accessory

3 rounds as warm-up:
:30 supine plank or table hold
10 pvc passthroughs
10 pvc good mornings
+
Every 3:00 for 30:00 (5 sets of each):
1st: 5 power cleans or power snatches + 250/200m row or equivalent
2nd: 5 wall walks or 5 mat lengths handstand walk + 250/200m row or equivalent
+
3-5 sets:
12 tricep extensions – any variation
12 curls – any variation
OR
mobility work