Finale - 5min CAP

Flow

• Team will start in the designated athlete box/area. 
• At the call of 3-2-1 Go, athletes will head to the rig to complete their designated gymnastics movements. 
• After their gymnastics movements, athletes will complete their box jump overs. 

Scoring

• Score is the total amount of reps completed.

Floater

Flow

• The team will get 3 minutes to toss the sandbag backwards on a 100ft course. 
• Athletes will alternate with each toss. 
• M/F teams will use 2 sandbags per their designated gender.  

Scoring

• Score is the total distance per 10ft line.
• The line must be completely cleared to count.

14min AMRAP

Flow

• The team will start in the athlete box.
• At the call of 3-2-1 Go, athletes will begin with their designated calories on their rower.
• Athletes will then move to their designated wall and perform their prescribed Wall Walk movement.
• At the completion of the Wall Walks, athletes will then transition to the Dumbbells to complete their synchro movement.
• At the completion of the snatch movement, athletes will then move to their wallball and target to complete Backward-Toss Wallballs.
• Once the wallballs are completed, athletes will then return to the rower and repeat the four movements for the duration of the AMRAP. 

Scoring

• Score is the total amount of reps completed in the workout.
• In the event of a tie, a tiebreaker time will be recorded:
  • completion of the 2nd round in the AMRAP.

12min to Accumulate Weight (INT)

00:00 - 04:00 - 1RM Weighted Strict Pull-Up e/athlete

04:00 - 08:00 - 1RM Strict Press e/athlete

08:00-12:00 - 1RM Front Squat e/athlete

Flow

• The team will start in the athlete box.
• At the call of 3-2-1 Go, athletes will head to their designated pull-up bar and squat rack.
• Both athletes will find their 1RM Weighted Strict Pull-Up in the first 4 minutes of the clock. *Athletes CANNOT move on to the next movement until the 4 minutes is up. 
• From 4-8 minutes on the clock, both athletes need to find a 1RM Strict Press. *Athletes CANNOT move on to the next movement until the 4 minutes is up. 
• From 8-12 minutes on the clock, both athletes need to find a 1RM Front Squat.  

Scoring

• Score is the total amount of weight accumulated for the team.
• The repetition must be complete BEFORE the completion of the time designated for that movement.
• The tie breaker will be the combined team total of the Weighted Strict Pull-Up.

12min to Accumulate Weight (INT)

00:00 - 04:00 - 1RM Static Chin Over the Bar Hold e/athlete

04:00 - 08:00 - 1RM Strict Press e/athlete

08:00-12:00 - 1RM Front Squat e/athlete

Flow

• The team will start in the athlete box.
• At the call of 3-2-1 Go, athletes will head to their designated pull-up bar and squat rack.
• Both athletes will find their Max Time of Static Chin Over the Bar Hold in the first 4 minutes of the clock - only one attempt score per athlete. *Athletes CANNOT move on to the next movement until the 4 minutes is up. 
• From 4-8 minutes on the clock, both athletes need to find a 1RM Strict Press. *Athletes CANNOT move on to the next movement until the 4 minutes is up. 
• From 8-12 minutes on the clock, both athletes need to find a 1RM Front Squat.  

Scoring

• Score is the total amount of weight accumulated for the team.
• The repetition must be complete BEFORE the completion of the time designated for that movement.
• The tie breaker will be the combined team total of time on static hold.

15min CAP

Flow

• The team will start in their designated lane on the opposite side of their worm where the Echo Bike is staged.
• At the call of 3-2-1 Go, athletes will complete their designated calories on the Echo Bike.
• After the bike calories, the first athlete will start with a successful designated jump rope before jumping in motion down their lane to the other side - 45 feet total, in 15ft sections. Once the first athlete finishes, then the second athlete will follow. 
• JUMP ROPES IN MOTION - both feet must jump together, NO RUNNING IS ALLOWED. 
• Once both athletes have finished the jump ropes in motion, they will start their designated synchro burpees (Over/Back - Adv & Int) over the worm. 
• Upon completion of the synchro burpees over the worm, athletes will then pick up the worm and move it to the next box on the field.
• Athletes will then return to the bike to complete designated calories. Once calories are completed, both athletes will be released to head down to opposite side of the field and complete their designated jump ropes. 
• After completion of jump ropes, athletes will go to the worm to complete designated synchro burpee over the worm. *Moving the worm to the next box after finishing the burpees. 
• Athletes will follow that flow until they finish their 4th set of designated burpees, in which they will take the worm all the back to where the worm started. 
• One athlete will need to run back to the bike to complete the last set of calories. 
• The other athlete will wait till the judge gives the signal to release them from the opposite end of the field to complete their designated jump ropes in motion - remembering to start with a successful jump rope before crossing the start line. 
• The time will stop when the last athlete crosses the 45ft lane successfully with jump ropes in motion. 
• 45ft lanes - are divided into 3 x 15ft sections, no reps in a section require to restart at the beginning of the section  you were no repped in. 

Scoring

• Score is the total time to complete this workout.
• In the event of the time cap being reached, the team’s score will be the number of repetitions completed.
• The finish is worth 1 rep.

Max Reps with Designated Weight (ADV)

Partner 1

1min MR Strict Pullup (%35/20)

1min rest

1min MR Strict Press (%82/68)

1min rest

1min MR Back Squat (%125/115)

2min rest

Partner 2 - repeats steps

Flow

• The team will head to their designated pull-up bar and squat rack.
• Athlete 1 will prep their belt with the designated weight and be ready to go for the clock count down.  
• At 3...2...1...Go! Athlete 1 will establish their Max Reps in the Weighted Strict Pull-Ups for 1 minute. Followed by a 1 minute rest. *Non-working athlete may set up the bar for the next movement - ONLY DURING THE RESTING MINUTES. 
• At 3...2...1...Go! Athlete 1 will establish their Max Reps in the Strict Press with designated weight. Followed by a 1 minute rest. 
• At 3...2...1...Go! Athlete 1 will establish their Max Reps in the Back Squat with designated weight. Followed by a 2 minute rest. 
• At 3...2...1...Go! Athlete 2 will follow same time and movement pattern as Athlete 1 - establishing 1 minute max repetitions in Weighted Strict Pull-Ups, Strict Press, and Back Squat. *Athlete 1 may assist Athlete 2 in setting up weights as needed for movements. 
• SAFETY - spacing may be tight, be calm and collective when moving weights - DO NOT just throw plates around. 

Scoring

• Score is the total amount of REPS accumulated for the team.
• The repetition must be complete BEFORE the completion of the time designated for that movement.
• The tie breaker will be the combined team total of the Weighted Strict Pull-Up.