Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

10 ring rows

10 KB presses, 5 each arm

10 push ups

Strength:

Bulgarian Split Squats

5x5 each leg, HAP

Workout:

12 min AMRAP

6 Split Jerks 95/65, RX+115/75, RX++1325/95, RX+++155/105

9 Box Jumps (24"/20")

6 Lateral Burpees over the Bar

1 rope climb, (quarter final athletes do 3 climbs. )