Strength: DB Push Jerk

4 x 8 AHAP

minimum 2 warm up sets

WOD: Granite Games Qualifier 15.4 – AMRAP in 13 min

10 DL (225/155)

5 Ring MU

10 DL (225/155)

5 Ring MU

10 DL (225/155)

Max Ring MU in remaining time

Accessory: Superset – 3 rounds ea

A1) Max effort chin up hold at 90 deg

A2) Shoulder mobility reach x 3 side (dynamic)

B1) Birddog x 10

B2) Wrist extension stretch in quadrupe

WOD (performed first): 25 min Partner AMRAP (one partner completes all movements below while the other parter rests, then switch)

Row 250m

2 burpee rope climbs

Row 250 m

switch

Strength: DB Row

3 x 12 AHAP

Minimum 2 warm up sets to establish weight

Accessory: Superset

A1) DB bent over reverse fly x 12

A2) pec stretch – 30 sec / side

B1) Support position on rings – accumulate 30 sec

B2) Downward dog lat stretch – 30 sec / side

3 wide, 3 standard, 3 narrow

warm ups sets at 50% & 60%, then 4 working sets starting at 65-70% and adjusting as needed based on weakest lift

WOD: Death by Fran (20 min cap)

Minute 1: 1 Thruster (95/65) + 1 pull up

Minute 2: 2 Thrusters + 2 Pull ups

Min 3: 3 Thrusters + 3 Pull ups

Continue until unable to complete within 60 second block

Accessory: Superset 3 Rounds ea

A1) 30 sec in dip hold

A2) Max reps straight bar curl

B1) 45 sec in hollow body

B2) 15 band face pulls

Strength: None

WOD: Partner “Whitten” or “Whitten”

5 Rounds for time

22 KB swings (Rx 70/53*, Scaled 53/35 or as needed)

22 Box Jumps (24/20*)

Run 400m

22 Burpees

22 WBS (20/14*)

For partner version, all reps will be team total with one partner working at a time, however 400m runs will be performed together.

Strength: See accessory

WOD: Every 5 minutes for 6 rounds, alternate run and row

Row 500m or Run 400m for time (record time on each round)

5 DB bench presses (scored by weight)

Rest remainder of 5 minute block

*athletes will have 3 final scores: slowest row time, slowest run time, and average weight

Accessory: 3 Rounds

Max effort strict HSPU or pike push up

Shoulder mobility reach 30 sec / side