3 rounds as warm-up:
6 prisoner Kang squats
6-9 push-ups
9-12 scap pull-ups
+
Every 2:30 for 15:00 (6 sets):
1 power clean
1 hang power clean
1 jerk – split or push
+
For time w/10:00 cap:
21 deadlifts, light up to 225/155
400m run
15 deadlifts
400m run
9 deadlifts
*deadlifts should be able to be completed with quick singles or even big touch-and-go sets if comfortable
+
3 sets:
20 Russian twists w/wall ball
+
coach-led mobility
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
2 front squats, 30X1
6-8/side 3-point DB rows
+
For time w/12:00 cap:
500′ shuttle run
20 overhead squats or front squats, light/moderate up to 115/75
30 toes-to-bar
:60 rest
30 toes-to-bar
20 overhead squats or front squats
500′ shuttle run
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led 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
3 rounds as warm-up:
:30 hang from bar
10 pvc overhead or back squats
+
Every 3:00 for 12:00 (4 sets):
5 back squats, 20X1
3 strict pronated pull-ups, 11X0 – add weight/assistance as needed to make these tough but unbroken
+
For time w/15:00 cap:
80 dual DB hang squat cleans, 50/35/hand
40 bar muscle-ups
OR
80 sandbag squats
40 CTB pull-ups
*partition reps in each as needed
+
3 sets:
12-15 light dual DB delt raises
12-15 light band face pulls
OR
5:00-10:00 coach-led mobility
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
3 rounds as warm-up:
5 scap pull-ups or strict pull-ups
10 air squats
:15-:30 handstand hold
+
Every 3:00 for 15:00 (5 sets):
3 front squats, 30X1
6-9/side 3-point DB rows
+
AMRAP in 8:00:
4 toes-to-bar
8 box step-overs w/wall ball
16 double-unders
OR
AMRAP in 8:00:
2 muscle-ups – ring or bar
6 alternating pistols
18 double-unders
+
3-5 sets:
15 calf raises
15 tibialis raises
OR
5:00-10:00 coach-led mobility work
