A: Ring pull ups pronated 3xMax
B: Push ups 10x10, E2M
C: SA kb rows 2x15
D: DB Shoulder flys 2x8
E: For time:
5-10-15-20-25-20-15-10-5 Rkb swing
F: DB skull cruschers 1xMax

For time
20-30-40-50-60 DU
5-10-15-20-25 Thruser 50kg

TC:15min

Partner wod ( You GO, I GO)

In 9 mins
3-6-9-12-15…
Cal row
Dumbell Squats @2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell burpee@2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell box step up@2x22,5/15kg

3 reps each
- front squat
- good morning
- Clean pull under
- high hang clean
- push jerk in split
- Clean and split jerk

---

in 20 min find your daily 1 RM
clean & jerk
- write down 3 of your heaviest lifts

---

with 80% of daily 1 rm

EMOM 10
2 c&j

4x5 snatch pull

3 Rounds for time

400m Row
20 Toes-to-bars
22m Handstand walk
100 Double-unders
10 Front squats @ 102.5/70 kg

Target time. < 22:00 ( CAP 28 )

Overview. This workout is a mash-up of events 2 and 4 from the 2024 semifinals. It’ll be relatively long and mix midline endurance, gymnastics skills, and heavier barbell work. You can think of the 1st round as the warm-up, 2nd as the main piece, and the final one as the home stretch. You wouldn’t go all out in a warm-up, would you?
Pacing. Start the workout with a steady pace on the row (that you can repeat on remaining rounds). Break the toes-to-bars into 1-4 sets (e.g. UB, 12/8, 10-5-5, 5-5-5-5). Aim for unbroken HSW but break it to segments as needed. Aim for 1-3 sets on the double-unders and rest just a little if you miss a rep, before continuing. It’s a heavier front squat but intended to be done unbroken (adjust weight if this is not possible at least on the 1st round).

Front squat → 92.5/65 kg, 83/61 kg, 70/47.5 kg

4x5 Front squat

A,
Bench Press 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.
--then--
4x 1 within 15% of 1RM

B,
As many reps as possible in 12 mins of:
Deadlift, 102/70kg
Row Calorie
Box Jump Over, 75/60cm

Complete in teams of 3. Rotate through exercises as often or little as you like.

C,
3 rounds for quality of:
10 L/10 R Banded External Shoulder Rotations
5 L/5 R Tempo Single Arm Kettlebell Press, pick load
Tempo Single Arm Kettlebell Press- 3 secs up and down

Rest as needed between rounds.

A:
Halt clean pull + halt power clean 5x2+1 @easy weight

B:
Power clean + push press + push jerk 5x1 @moderate push press weight

For total calories

• On a 2-minute clock
  • 10 power snatches
  • 10 lateral burpees over the barbell
  • Max-calorie row in the remaining time
• Rest 2 minutes between each round.

♀ 95 lb
♂ 135 lb