4 RFT

10 front squats @80kg
15 V-ups
10m Handstand walk

AMRAP 5:
27 Power Snatches (95/65)
27 Burpees
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:
21 Power Snatches (115/85)
21 Lateral Barbell Burpees
21/15 Calorie Assault Bike

Rest 5:00

AMRAP 5:
15 Power Snatches (135/95)
15 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Kilos – (40/30)(52/38)(61/43)

Back squat 3x5@65%

30 min
1 min walk/2 min run
HR 127/152
4.25 km
7.05 min/km

45 min
Massage

For quality 3-5 sets

3x6 strict chest to bar

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.

Small Nurph

2300 m run
100 pull up
2300 m run

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

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)