Workout

5 rounds for time of:
400m run
21 kettlebell swings (53/35 lb)
12 pull-ups

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Congrats to Our Quarterfinalists!

Big congrats to everyone that completed the quarterfinals workouts over the last few days!

Rest day or make-up day

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Today is the Last Day of Quarterfinals!

If you’re competing, or just want to take part in all the “fun,” here is Quarterfinals Workout 4:

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1
   Rest 1 minute

10 clean and jerks, weight 2
   Rest 1 minute

10 clean and jerks, weight 3
   Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)

Workout

Quarterfinals Workout 3

For time:

3 rounds:
   10 handstand push-ups
   20 toes-to-bars

2 rounds:
  10 strict handstand push-ups 
   5 rope climbs,15 feet

1 round:
   10 chest-to-wall handstand push-ups 
   20 muscle-ups

Time cap: 15 minutes