AMRAP (with a Partner) in 36 minutes⁠
* 5 Handstand Push-Ups⁠
* 25 Alternating Dumbbell Snatches (22.5/15 kg)⁠
* 20 Deadlifts (102/70 kg)⁠
* 21 calorie Row⁠

Build to Heavy 6

A: Banded squat jumps
B: Bench press Build up to heavy set
C: Incline DB Bench press
D: Strict pull ups
E: Seated Cable rows
F: Adductor exercise
G: Leg extensions
H: straight bar over head triceps extensions
I: Db biceps curls

Triset x 3 work sets

Single Arm Shrimp Squat x 6-8 each.
Rest 60s
Landmine Rotation x 8 each.
Rest 60s.
Bent Over Supinated Grip Shoulder Fly x 12
Rest 60s.

Push press 5x5 reps

3-4 Sets of 8-12 Reps:
A. 8-12 GHD Ab Rotations
B. 8-12 Weighted Hip Extensions
C. 8-12 Banded Face Pulls

4 sets of 10 Front Squats
- Build to days heavy
- Rest 2-3min btw sets

Semifinal Event 2

Make 3 attempts, for load, of

3 x clean + 2 x front squat + 1 x jerk

3 rounds for time of

• 30 dumbbell hang squat snatches
• 30 GHD sit-ups

♀ 25-lb DB ♂ 35-lb DB