.

.

Pocket of Instability
.
Establish a heavy complex
3 Deadlifts + 2 Hang Power Cleans + 1 Jerk (SJ or PJ)
.
Hands can not come off the bar once DL start

.
.
Cash Out
.
EMOM-10
50 Double Unders
25 Sit ups

.
L2   30 Double Unders,  20 Sit ups
L3   :45 Singles

.

.

,

Partner Eva
.
5 Rounds
30 KBS 70/53
30 Pull ups
800m
.
Partition KBS and Pull ups, Athletes run together
1 w / 1 r

.
L2   53/35,  Banded Pull ups
L3   400m,  35/20,  Inverted Rows / Ring Rows

.

.

.

Front / Back Squats
.
7 x 3
Climbing
.
Perform 5 Box Jumps after each set 30/24

.
.

AMRAP-15
400m
24 Turkish Sit ups  (12/12)
Light/Moderate KB

.

.

.

Modified Online Semifinals Event 2
.
50 DB STO 50/35
50 DB Deadlifts
50 Sit-ups
100 Single Arm OHS
50 Sit-ups
50 DB Deadlifts
50 DB STO
.
25 Min Cap

.
L2   35/20,  Single Arm Front Squat

.

.
.

.

Saturday Morning Beatdown

.
Beyond the Wall
.
5 Rounds
400m
20 Wall Balls 20/14
10 C2B

.
L2   14/10,  Pull ups
L3   200m,  10/8,  Banded PUs / Ring Rows

.

.

.

Cardio af
.
AMRAP-30
Row 500m
400m Run
30 BJO 24/20
20/15 Cal AB
100 Double Unders

.
L2   Step ups,  Singles
L3   AMRAP-20

.

.

.
Junk in the Trunk
.
3 Rounds
800m
10 Fr Rack Lunges (ea side)
5 STO
10 Lat Burpees
.
1 Bar / Athlete determines Wt

.
L2   Back Rack Lunge
L3   KB/BW Lunge

.
.
Cash In/Out
Coach’s Choice

.

.

.

Split Jerk
.
Work up to a heavy single
.
.
Dust 2 Dust
.
AMRAP-10
15 T2B
15 BJO 24/20
15 Jerks 115/75

 

.
L2   Knee ups,  Step Overs,  95/65
L3   Reverse Sit ups,  Step ups,  75/35

.

 

.

.

Sorry Ms Jackson
In Teams of 2:
.
0:00 – 10:00
150 Wall Balls 20/14
.
10:00 – 20:00
3 Rounds
400m (together)
21 KBS 53/35
12 Pull ups
.
20:00 – 26:00
30 C & J 135/95
.
26:00 – 30:00
Max Lateral Burpees

..
..
L2   14/10,  45/26,  Banded PUs,  Grace Weight
L3   10/6,  35/20,  Ring Rows

.

.

.

Front Squat
.
7 x 3
Climbing

.
.

Carne Asada
.
7 Rounds
3 Strict Wt Pull ups  35/15
6 Kipping Pull ups
.
Rest as needed between rounds

.
L2   3 Strict Banded,  6 Kipping Banded
L3   3 Kipping Banded,  6 Ring Rows

.