SET A | 3 rounds:
6+6 bulgarian split squat
8+8 banded knee lift

SET B | 3 rounds:
8-10 BB rdl
30s+30s side plank leg lift

AMRAP12: (ygig)
8 cal ski
8 wallball (synchro)
8 hanging leg/knee lift
8 DKB deadlift (synchro)

Rest for Quarterfinals

5 Rounds for time

11 Bar-facing burpees
9 Deadlifts @ 85/60kg
7 Hang power cleans 85/60kg
5 Front squats 85/60kg

Target time. < 12:00 CAP 16

Pacing. 1) Pace the burpees, 2) Smart breaks and move with intention on the barbell.

Strategy. Smooth and steady on the burpees. Take a few deep breaths before picking up the barbell. In a workout like this with a barbell complex, your options are: 1) go unbroken, 2) break in transitions (8+1 DL, 6+1 HPC, UB FS), 3) break to multiple sets (e.g. 5+3+1 DL, 4+3 HPC, UB FS). Choose one according to your ability and remember that often starting with a bit easier option means you can keep moving (faster) later in the workout.
Do your best to keep to your sets and manage your rest over the workout.

Kdkdkdndkndn

3 Rounds of:
4/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

WU: AMRAP8:
10 cal row or ski
10 swimmer
10 plate lue raises
10 ring scap. pull
ring scap pull:

EMOM 15 or 20 (0:40/0:20)

1) Strict toes-to-bars
2) Wall-facing handstand push-ups
3) Kipping toes-to-bars
4) Kipping handstand push-ups
5) Rest

Intent. One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets.

Movement options.
Toes-to-bar (strict/kip) → Toes-to-target height (e.g. ¾ way up, ½ way up, ¼ way up) → Knees-to-chest → Hanging knee raises → V-ups
HSPU (wall-facing) → Strict HSPU (facing away from the wall) → Standing HSPU variation of choice
HSPUs (kip) → Reduce ROM (ab-mat(s)) → Push-ups

For time

• 21 handstand push-ups
• 21 ring dips

• 21 push-ups

• 15 handstand push-ups

• 15 ring dips

• 15 push-ups

• 9 handstand push-ups

• 9 ring dips

• 9 push-ups

Clean and jerk

6 to 8 x 1 @ 65-75%, go EMOM

Power snatch

Build up to a heavy single (H1) for the day in a 15-minute window