W-up :

20 jumping jacks
10 Hamstrings scoop
10 good mornings
10 hipcross overs

a. 6 EMOM

6 T2B
35 DUs

b. snatch balance

3 × 6 ※ Build to a heavy.

WOD : QUARTERFINALS WORKOUT 3

3 rounds of:
50 double-unders
10 deadlifts 225/155 155/105 135/95

2 rounds of:
50 double-unders
10 deadlifts 275/185 185/125

1 round of:
50 double-unders
10 deadlifts 315/225 225/145

Time cap: 12 minutes

HYROX class

W-up :

10 arm swings
10 arm swings
10 samson stretches
10 spiderman stretches
5 Inchworms

a. 12 EMOM

6 EMOM
30 sec Negative bar hang
10 m Sled pull
6 EMOM
12 DB Renegade Row
10 m Sled pull

b. WB shots

For time:
100 WB shots
※ 3-10 min

c. Rowing or ski

For time
2000m
※ 8-10 min