WWPF – Quarterfinals Mash Up (40 min Cap) QF Workout 1: 3 Rounds 10 40′ Shuttle Runs (5 each) 15 Synchronized OHS, 95/63 30 Planking Burpees (mix reps anway) QF Workout 2: 2 Rounds 40 DB Hang Squat Cleans, 50/35 (switch every 10 reps) 20 BMU (switch as needed) QF Workout 4: 1 Round 500m/500m Row Relay 30 Ground 2 OH, 135/93 500/500m Row Relay 30 HSPU (partner holds HS)Read more

Deadlift: Establish 1 Rep Max Then… Quarterfinals Workout 3: 12 MIN CAP 3 rounds of: 50 double-unders 10 deadlifts, weight 1 (lightest) 2 rounds of: 50 double-unders 10 deadlifts, weight 2 1 round of: 50 double-unders 10 deadlifts, weight 3 (heaviest) ♀ 153, 183, 223 lb ♂ 225, 275, 315 lbRead more

Bench Press: 1RM Then… 12 min AMRAP: For Quality: 8 Barbell Bent Over Rows, 135/93 8 DB Bench Press, Heavy 8 Toes 2 Bar 0R GHD Sit-ups Cash Out:  50 cal bike Read more

Build to a heavy: 2 Cleans + 1 Jerk Then…. 5 Rds of 3 min AMRAP’s 5 Burpees over bar 3 Clean & Jerks, 135/93 1 RMU *1 min rest between rdsRead more

Back Squat: 1RM Then… 4 Rounds: of :40on /:20off :40 Rot Med Ball Throws :40 Plyo Push-up :40 lateral Box Jump oversRead more