Deadlifts

5 rounds warm-up

• 2 inchworms
• 5 good mornings (45/35)
• 10 push-ups

Strength and Core

• 2 x 5 (135/95)
• 1 x 5
• 1 x 3
• 1 x 2
• 1 x 5 (Workset – heaviest set)

Between Sets: 30s – 1min: Heavy Med-Ball Bear Hug Hold. (80/50)

Increase the weight of each warm-up set.

AMRAP – U go, I go (for the remaining time)

• 8 cal Ski Erg
• 5 med-ball squat clean
• 3 med-ball Presses

5 round warm-up

• 2 inchworms
• 3 pause squats. (5-10 second holds)
• 5 deadlifts. (2 x 45/35, 1 x 75/55, 1 x 95/65 1 x 115/85)
• 5, 5, 5, 3, 2, Push Presses (same weight as deadlifts)
• 15-second dead hang

5 Rounds for Time

• 24 Air Squats
• 16 Box Step-ups
• 8 Deadlifts. (135/95)
• 4 Shoulder-to-overhead. (135/95)

1 minute rest between rounds.

Warm-up

6 rounds of

• 2 Inch Worms
• 3 x 10 air squats / 2 x 10 Wall Balls
• 5, 5, 5, 3, 2, 1 (2 x 135/95, 185/125, 225/155, 2 x 275/185) Deadlifts

5 rounds of

• 15 Wall Balls. (20/15)
• 5 Deadlifts (275/185)

Alt EMOM cool down until 100 Sit-ups are Reached

• C2 Bike
• Sit-ups

3 rds

• 2 inch worms
• 5 Air Squats
• 5 Scap Pulls
• 5, 5, 3 deadlifts (135, 135, 185)
• 5 Wall Balls

For Time (30 minute cap)

• 10 “Rope Climb” combos
  • 1 Pull up
  • 1 toes-to-bar
  • 1 air squat
• 25 Deadlifts. (185/130)
• 50 Wall Balls (20/14)
• 3 down-and-backs (half-court) farmers carry (53/35)
• 50 Wall Balls
• 25 Deadlifts
• 10 “Rope Climb Compos”
  • 1 pull-up
  • 1 toes-to-bar
  • 1 air squat

3 round Warm-up

• 10 Air Squats
• 5 deadlifts (135/85)
• 100m jog
• 5 wall balls

20-minute AMRAP

• 400 minute Run
• 10 deadlifts (185/130)
• 10 Wall balls (20/14)
• 10 Tire Step-ups

3 round Warm-up

• 5 Push-ups
• 10 air squats
• 5 burpees

10 min ALT EMOM

• 5 Burpees
• 7 Strict Press ( 95/65)

5-min rest

15 Min AMRAP

• 5 Thrusters (95/65)
• 10 KB Swings (53/35
• 15 Push-ups

3 round Warm-up

• 5-inch warms
• 10 air squats
• 5 deadlifts (135/95)
• 3 Box jumps

15-minute AMRAP

• 5 deadlifts (225/155)
• 8 box jumps (24″)
• 13 cal row

5 min Transition

10 min ALT EMOM

• 7 Hang Power Cleans (95/65)
• 7 Front Squats

10-minute Warm-up

• 3 Rounds
  • 10 Air squats
  • 10 Push-Ups
  • 10 Sit-ups
  • 10 Jumping Jacks

5 rounds of (15 minutes)

• 5 Deadlifts (increase weight each round)

20 Min AMRAP

• 15 KB Swings (53lb/35lb)
• 20 Wall Balls (20lb/14lb)
• 25 Sit-ups
• 30 Single Unders Jump Rope

5 minute Warm-up

5 rounds

• 5 Deadlifts (increase weight each round)
• 10 Hand Release Push-ups

3 Rounds (partner)

• 10 Cleans (135/95)
• 20 Cal Row

Rest for 5 minutes. Repeat.

10 min DL/C & J Warm Up

5 rounds (U go, I go) – Not for time.

• 5 x concentric-only deadlifts (find a challenging weight)
• 5 x High Box Jumps (high effort)
• 10 Ring Rows / Pull-Ups

Focus on Quality

10 min AMRAP

• 10 clean and jerks (95/65)
• rest 1 min
• 10 clean and jerks (115/80)
• rest 1 min
• 10 clean and jerks (135/95)
• rest 1 min
• max reps of (165/115)

Based on Quarterfinals Workout 4