WOD: Quarterfinal WOD 2 3 rounds for time: 30 alternating single-leg squats 30 GHD sit-ups 10 muscle-ups Time cap: 15 min

WOD: Quarterfinal WOD 1 50 dumbbell walking lunges 30 handstand push-ups 40 front-rack walking lunges 20 deficit handstand push-ups 30 overhead walking lunges 10 strict handstand push-ups 15 min cap 35/50 lb 15/22,5 kg dumbbell 2 / 3,5 inch deficit (Rest as needed) Quarterfinal WOD 5 30-calorie row 20 burpee box jump-overs 10 snatches Time cap: 7 min 135/185 lb 61/83 kg 20/24 in box

WOD: Conditioning 9 Minute EMOM minute 1-3: 5 power cleans 5 front squats minute 4-6: 5 floor press 5 push ups minute 7-9: 5 snatch grip press 5 ohs 30 minute EMOM minute 1-9: 1 clean 1 min. transition minute 10-19: 1 bench press 1 min. transition minute 20-30: 1 ohs

WOD: Conditioning 30 min amrap ez pace 800 mts run 16 strict pull ups 32 sit ups 16 strict hspu 32 dubs

WOD: Swod Front squats 5x5 ez moderate weights Conditioning 7 burpees 14 wb 20/14# 7 Russian KB swings 70/55# 14 cal bike/row/ski 7 Box Jumps Step Down 24/20” 3 rds ( each rd on one machine)

WOD: Conditioning: 8 rounds for time 9 Burpees over the bar 3 Squat Cleans @185/130

WOD: Endurance/Running intervals EMOM x 10’ 100m run. Conditioning: 4 Rounds of: 50 Double-Unders 6 Bar Muscle Ups 50 Ft. Double DB Front Rack Lunges @50/35

WOD: Strength/Technique work Every 1:30 x 6 From 1 to 3 2 Snatch Balance + 2 OHS From 3 to 6 2 Snatch Balance + 1 OHS Conditioning 21-15-9 Power Snatches @95/65 Toes to bar

WOD: Swod Emom x 10’: 1: 8-10 Strict Pull-Ups 2: 30 sec Handstand Hold Conditioning 4 RFT: 12 HSPU 100 ft Farmer Carry @70/55 6 C2B Pull-Ups 100 ft Bear Hug Walk w/Dball

WOD: Conditioning 3 rounds of: 12/9 Cal Row 21 DB Deadlifts @50/35 21 Butterfly Sit Ups 12/9 Cal Bike 15 DB Power Cleans 15 Box Jump Overs 12/9 Cal Skierg 9 DB Shoulder to overhead 9 Burpee Pull-Ups