16min ALT EMOM
16 Bent Over Row, adding
7 Ring or Bar Kips
10-15sec ring hold at top & bottom (or Push Up holds mid & right off ground)
1min rest
14min AMRAP
2-4-6-8-10-12-14...
Strict Handstand Push-Ups Deadlifts (225/155)
Burpee Over Bar
20-40-60-80-100-120...
Double Unders
"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
