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

A. Push Press

• 4-4-4-4

Superset with 30 sec HS hold, wall walk or kick up practice

E2.5M

B. 3RFT

• 200 Meter Run
• 15 HSPU
• 200 Meter Run
• 15 Push Press (30/42.5)

A. Front Squat

• 3-3-3-3-3-3

E2M

B. On a 12 min clock:

• 800m/1000m Row or Ski
• 50 Burpees over bar
• Max squat cleans in remaining time (50/70)

Viola

20min AMRAP

• 400m Run
• 11 Power Snatches (30/42.5)
• 17 Pull-ups
• 13 Power cleans (30/42.5)

Finisher: 10 mins of

• 30 sec on / 30 sec off Bike/Row or Ski

A. Deadlift

• 3-3-3-3-3

E2.5M

Superset with 5 tall box jumps.

B. 10 min AMRAP

2, 4, 6 Reps etc.:

• Burpees
• Toes-to-bar
• Power cleans (55/80)

A. E2M for 10 (5 sets)

1 Squat clean

+ 1 Hang squat clean

+ 1 Thruster

B. 5 x 2½ minute Rounds for max reps:

• 12 Dual DB hang squat cleans (15/22.5)
• 9/12 Calorie Echo bike
• Max Dual DB thrusters in remaining time

*Rest 1:30 between rounds

A. Split Jerk

• 2-2-2-2-2

E2M

B. For time

• 1000m Row
• 50 Shoulder to Overhead (40/60)

12 min cap

Finisher: 5-4-3-2-1

• Strict Pull-up
• Strict Dip