E4MOM x5: round of DT
12 Deadlift
9 hang power clean
6 shoulder to overhead

Target: Choose weight, that allows you to go for sub. 2min rounds. This should be ~80% effort at max.

WOD
5rds for quality
12x back squat
12x hang power clean
12x push press
12x tuck crunch

Emom for 10min
2x squat clean and jerk.
@80% 1RM

Power Snatches 5-5-3-3-3-1-1-1

A: Incline Bench press 4x6, amrap sista setet
B: Lat pull downs 3set
C: BB skull cruschers 2set

AMRAP 15

15 Med Ball Cleans 12/9
20 Push Press 52/35kg
25 m farmers carry 32/25kg

15 min emom

1. Rope climbs 1-3
2. Ring row 10xahap
3. Negative push ups 5-10 (3s down, 1 up)
4. Single hand bent over row 6+6 ahap
5. Pull ups 3-10 (weighted)

Every 90sec for 15min(10 sets for quality)
Snatch complex
1 halting snatch DL
1 snatch pull
1 snatch
+
2 rounds:
3min amrap
Tire flips
2min rest
3min amrap
D-ball carry 8m
5 Burpees
2min rest

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps warm up weight to prepare for opening weight.
Bench Press
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

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.