Workout will be friendly for any level and ability.
4x 4min On/4min Rest
1. 20/17cal Row
-then-
AMRAP
8 (4ES) DB Hang Cleans (50/35)
8 Chest to Bar Pull-Ups
2. 4min AMRAP
18/15cal Row
-then-
AMRAP
10 (5ES) DB Thruster (50/35)
10 Toes to Bar
3. 15/12cal Row
-then-
AMRAP
12 (6ES) DB Hang Cleans (50/35)
12 Chest to Bar Pull-Ups
4. 12/8cal Row
14 (7ES) DB Thrusters (50/35)
14 Toes to Bar
"QUARTERFINAL WORKOUT #1" 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbb
10min Partner WOD P1: Bike for cals P2: 1rd 10 Push Press (115/75) 8 Bar Facing Burpee Over Bar 3rds NFT 14 Alt. Dbl KB Front Rack Lunges 14 Bicep Curls 14 Lateral Raise
5min AMRAP 15 Pull-Ups 15 Deadlifts (185/125) -3min Rest- 5min AMRAP 10 Chest to Bar Pull-Ups 10 Deadlifts (225/155) -3min Rest 5min AMRAP 5 Bar Muscle Ups 5 Deadlifts (275/185) Mobility Finisher
