EMOM x 16:00

Minute 1: 30s Max Push Jerk @60/42.5kg
Minute 2: 30s Max Hang Power Cleans @60/42.5kg
Minute 3: 30s Max T2B
Minute 4: 30s Max Double Unders

Rx+: @70/47.5kg

4 sets of
a,
Russian dip / strict ring dip/ box dip x 8-10 reps
Rest 60"
b,
Bird dog row x 10/side ( use dumbell)
Rest 60"

Complete in superset!

Shoulder press 5x10

40kg

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 1, For total time

3 rounds of

• 10 strict handstand push-ups
• 10 dumbbell hang power cleans
• 50 double-unders

Rest 1 min., then

3 rounds of

• 10 kipping handstand push-ups
• 10 dumbbell shoulder-to-overheads
• 50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap 10 min.

OR

Quarterfinal Test 2, For time

• 60 GHD sit-ups
• 6 rope climbs, 15 ft.
• 60 single-leg squats, alternating
• 50 GHD sit-ups
• 5 rope climbs, 15 ft.
• 50 single-leg squats, alternating
• 40 GHD sit-ups
• 4 rope climbs, 15 ft.
• 40 single-leg squats, alternating
• 30 GHD sit-ups
• 3 rope climbs, 15 ft.
• 30 single-leg squats, alternating

Time cap 20 min.

30 min row

30 min bike

Back squat 3x5@65%

A1: Bench press 3x5 @65%, amrap rpe 7 sista setet
A2: Lat pull downs 3set
B1: WP Shoulder raise 2x8
B2: Reverse DB Shoulder flys 2x12
C: DB Shoulder flys 2set

Rest day
60 min JH

160 min
Warm up for 15 min

1.MU
- Drills
- MU 15x1

2.Gymnastics capacity
EMOM16
1. 7 chest to bar + easy bike
2. 7 push ups + easy bike
3. 40 DU
4. Easy bike

3.Metcon
EMOM32
1) 12 cal ski
2) 12 cal row
3) 12 cal bike
4) rest

4.Accessory
2 sets:
1 round of gymnastics swimming
25 GHDSU