“The castle games qualifier 19.1”

Full Rest Day.

For time

• 10 handstand push-ups
• 5 burpee pull-ups*

Complete as many reps as possible in 8 minutes of

3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

A,
Every 1 min for 12 mins, alternating between:
10 Dumbbell Thrusters, 2x22,5/15kg
10 Kettlebell USA Swings, 32/24kg

B,
For quality:
Farmer Carry, 2x24/16kg, 400 m
Sled Drag,40/30kg, 400 m

Complete as many rounds as possible in 10 minutes of

• 3 overhead squats
• 30 double-unders
• 6 overhead squats
• 30 double-unders
• 9 overhead squats
• 30 double-unders
• Etc.

♀ 75 lb. ♂ 115 lb.

Push Press into Split Jerk 3x5
@40-50%
Rest as needed between. RPE
2-3
Target: fast elbows, full

A,
Snatch 1-1-1-1-1

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

Use work up method.

Find your heaviest "perfect" set of 1.

Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.

B,
5 rounds, each round for time, of:
9 Deadlifts, 143/102kg
9 Bench Press, 84/57kg

Rest 1:30 between each round.

C,
For time:
Kettlebell Farmers Walk,24/16kg, 400 m
Kettlebell Front Rack Carry, 200 m
Kettlebell Overhead Carry, 100 m

A,
For quality:
Yoke Carry, pick load, 5x 15m
Sled Drag, pick load, 5x 15m

Heavy.

Superset movements if you like.

B,
Teams of 2 - for time:
100 Box Jump Overs, 60/50cm
70 Toes-to-bars
70 Back Squats,84/57kg
400 Double Unders

Partners work together to accumulate the work in any order they want.
Goal
Sub 18 mins.

C,
3 rounds for quality of:
12 Barbell Hip Thrusts, pick load
15 GHD Plate Muscle Snatches, pick load
35 Seated Mini Band Leg Curls

Barbell Hip Thrusts- moderate / heavy weight

Rest as needed between rounds.