6/21/21- Semifinal Workout 1

Liam O.

3 rounds for time of: 21 thrusters 21 chest-to-bar pull-ups ♀ 85 lb. ♂ 115 lb.

 Tuesday 

Semifinal Workout 2 Team For time: 50 dumbbell shoulder-to-overheads 50 dumbbell deadlifts 35 synchro sit-ups 100 overhead squats 65/35 35 synchro sit-ups 50 dumbbell deadlifts 50 synchro dumbbell shoulder-to-overheads (2) DB 50/35

Wednesday 

Semifinal Workout 3 For time: 30 TTB 100' dumbbell front-rack lunges 300 double-unders / 500 SJR 20 muscle-ups / Bar muscle-ups / Pull-ups 75' dumbbell front-rack lunges 200 double-unders / 400 SJR 10 muscle-ups / Bar muscle-ups / Pull-ups 50' dumbbell front-rack lunges 100 double-unders / 300 SJR ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Thursday 

Semifinal Workout 4 Complete as many repetitions as possible in 10 minutes of: 10 snatches, 65/95 lb. Rest 1 min. 10 snatches, 95/155 lb. Rest 1 min. 10 snatches, 115/185 lb. Rest 1 min. Max-rep snatches in time remaining, 125/205 lb.

Friday 

Semifinal Workout 5 For time: 2,000-m row 150' handstand walk 5 legless 15' rope climbs 1,000-m row 100' handstand walk 4 legless 15' rope climbs 500-m row 50' handstand walk 3 legless 15' rope climbs

Saturday 

Semifinal Workout 6 10 rounds for time of: 3 clean and jerks 3 bar-facing burpees ♀ 95 lb. ♂ 135 lb.