30 min continuous running clock (5min intervals)

0:00:  1000 Meter Row

5:00:  75 Shoulder to Overhead (30/42.5)

10:00: 15/20 Muscle-Ups or 30 Strict Pull-Ups

15:00: 75 Wall Ball (7/9)

20:00: 75 Box Jump Overs (20/24)

25:00: 800 Meter Run

Record time for each section.

 If not completed then record 5.00 and record reps completed and move on. 

A. Overhead Squat

• 5 x 2

E2M

B. Partner WOD

For time:

• 800 Meter Run (Relay style – 400s, 200’s or 100’s)
• 60 Hang Power Snatch (30/42.5)
• 40 Overhead Squats (30/42.5)
• 20 Synchro Burpees
• 40 OHS
• 60 Hang Power Snatch
• 800m Run

25 min cap

A. EMOM 10

Even – 5 x Bench Press

Odd – Toes to Bar Skills

3-5 Reps:

– Strict hanging knee raises

– Kip swings (close of shoulder)

– Kipping hanging knee raises

– Strict hanging leg raises

– Kipping hanging leg raises

– Strict toes-to-bar (set range-of-motion)

– Kipping toes-to-bar (or to set ROM)

B. 15 min AMRAP

• 15m Dual DB Front-rack walking lunge (2 x 15/22.5)
• 15 Handstand push-ups
• 21 Toes-to-bar

A. Hang Snatch

• 3-3-2-2-1-1

Superset with weighted strict pull-ups

Power or squat – athletes choice.

E2M

B. For time:

• 50-40-30-20-10 Air squats
• 25-20-15-10-5 Pull-ups
• 5-4-3-2-1 Hang snatches (70% of 1RM for the day)

A. Every 90 sec for 15 mins (10 sets)

• 2 x Power Clean + Push Jerks

Can be touch and go or singles

B. “Grettel”

10 Rounds for time:

• 3 Clean-and-jerks (42.5/60)
• 3 Burpees over the bar

A. Back Squat

• 5-5-5-5

E2.5M

B. 2 rounds for time

• 24/27cal bike
• 600/750m row
• 400m run

Rest 2 mins between rounds

Abbate

For time:

• 1 Mile Run
• 21 Clean & Jerks (50/70)
• 800m Run
• 21 Clean & Jerks
• 1 Mile Run

35 min cap

A. Every 90 seconds for 15 mins (10 sets)

1 Power snatch + 1 Hang squat snatch

B. 4RFT:

• 15 Power snatches (30/42.5)
• 400m Run

A. Thruster

• 3-3-2-2-1-1

*From rack

*E2M

B. EMOM 20:

1) Max Wall balls (7/9)

2) 12/15 Calorie Echo bike

3) Max Toes-to-bar

34) 50 Double-unders

A. EMOM 15 (5 rounds)

1 – 20 Russian Swings

2 – Bar Muscle up skills

3 – Rope Climb Practice (or 5-8 strict pull-ups)

B. 2023 Individual Quarterfinals Test 5

For time:

• 21 Deadlifts (50/80)
• 21 Chest-to-bar pull-ups
• 15 Deadlifts (70/100)
• 15 Bar muscle-ups
• 9 Deadlifts (125/85)
• 9 Rope climbs 15ft