"2022"

2022m Row must be complete BEfor time cap

Partner A. Row

Partner B. Max Rounds of:

5 Ground to Overhead (75/55)

5 Wall Balls (20/14)

5 Sumo Deadlift High Pulls (75/55)

5 Burpee to plate

TIME CAP: 11 minutes

Both partners must get on the rower at some point during the 2022m.

Once row meters are complete Partners may go you go, I go on the movements to complete reps.

SCORE= REPS!

********PENALTY FOR NOT FINISHING ROW. EVERY 100M = 20 Reps

(If meters completed early, YGIG rounds)

Presented by:

"2022"

Score A.

4 minute AMRAP

20 calorie row that must be completed in :50/1:00 or 10 calories is added.

In remaining time as many reps as possible of:

10 Wall Balls

10 Toes to Bar

2 Snatches (135/85)

-1 min rest-

20 calorie row that must be completed in :50/1:00 or 10 calories is added.

In remaining time as many reps as possible of:

10 HSPU

10 Pullups

2 Snatches (135/85)

-1 MIN REST-

Score B.

20 calorie row that must be completed in :50/1:00 or 10 calories is added.

directly following:

20 Wall Balls

20 Toes to Bar

2 Snatches (135/85)

20 HSPU

20 Pullups

2 Snatches (135/85)

20 calorie Row

Score A- Reps completed in AMRAPs

Score B- For Time

22 Time Cap

Presented by:

"2022"

Score A.

4 minute AMRAP

20 calorie row that must be completed in :50/1:00 or 10 calories is added.

In remaining time as many reps as possible of:

10 Wall Balls

10 Toes to Bar

2 Snatches (135/85)

-1 min rest-

20 calorie row that must be completed in :50/1:00 or 10 calories is added.

In remaining time as many reps as possible of:

10 HSPU

10 Pullups

2 Snatches (135/85)

-1 MIN REST-

Score B.

20 calorie row that must be completed in :50/1:00 or 10 calories is added.

directly following:

20 Wall Balls

20 Toes to Bar

2 Snatches (135/85)

20 HSPU

20 Pullups

2 Snatches (135/85)

20 calorie Row

Score A- Reps completed in AMRAPs

Score B- For Time

Presented by:

DECONSTRUCTED DT

PART B.

1B. Immediately finishing the second AMRAP both athletes will work on their heaviest complex. 5 minute time cap.

3 Deadlifts

2 Cleans

1 S2OH

Deadlift :

• The bar cannot travel downward before reaching the final position.

• You must stand erect with the shoulders back.

• You must stand with your knees straight at the completion of the lift.

• You must hang on to the bar throughout the whole complex in a continuous motion throughout the whole complex

Cleans

• Barbell may start in a hang or from the ground but must be separate from deadlift

• Touch and go repetitions only.

• The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Shoulder to Overhead

• Bring the barbell up into a clean for first repetition and move the barbell from shoulder to overhead either with a strict press, push press, or push jerk.

• The barbell must start every repetition from shoulder and end each repetition with arms fully extended and elbows locked out.

DECONSTRUCTED DT

Part B.

Bar 5- Heaviest Complex

3 Deadlifts

2 Cleans

1 Shoulder to OH

Deadlift :

• The bar cannot travel downward before reaching the final position.

• You must stand erect with the shoulders back.

• You must stand with your knees straight at the completion of the lift.

• You must hang on to the bar throughout the whole complex in a continuous motion throughout the whole complex

Cleans

• Barbell may start in a hang or from the ground but must be separate from deadlift

• Touch and go repetitions only.

• The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Shoulder to Overhead

• Bring the barbell up into a clean for first repetition and move the barbell from shoulder to overhead either with a strict press, push press, or push jerk.

• The barbell must start every repetition from shoulder and end each repetition with arms fully extended and elbows locked out.

"Deconstructed dt"

1A. 5 minute AMRAP (each athlete)

6 Deadlifts (95/135)

9 Hang Cleans (65/95)

12 S2OH (55/75)

1B. Immediately finishing the second AMRAP both athletes will work on their heaviest complex. 5 minute time cap.

3 Deadlifts

2 Cleans

1 S2OH

Both partners will do 5 minute AMRAPs. Score 1 will be based on total reps for both athletes. Score 2 will be based off total lbs for both athletes.

This workout is presented by: Ragan McKinney and Crosscountry Mortgage!

"Deconstructed DT"

Part A. FOR TIME

Bar 1- (105/155)

12 Deadlifts

9 Cleans

6 Shoulder to OH

Bar 2- (115/165)

10 Deadlifts

7 Cleans

4 Shoulder to OH

Bar 3- (125/175)

8 Deadlifts

5 Cleans

3 Shoulder to OH

Bar 4- (135/185)

6 Deadlifts

3 Cleans

2 Shoulder to OH

Part B.

Bar 5- Heaviest Complex

3 Deadlifts

2 Cleans

1 Shoulder to OH

15 MINUTE TIME CAP FOR BOTH A and B

The first score will be the fastest to complete the first four bars. The second score will be the heaviest complex for bar 5. Once the athlete completes PART A they may go right into their max complex for PART B.

This workout is presented by: Ragan McKinney and Crosscountry Mortgage

"FLOOR IS LAVA"

20-18-16-14-12-10

Bike Calories

10-9-8-7-6-5

Barbell Thrusters (95/65)

* 100 ft sprint between each set

12 MINUTE TIME CAP

PRESENTED BY:

"FLOOR IS LAVA"

10-9-8-7-6-5-4-3-2-1

Thrusters

*100ft sprint between each set, partners switch after each set.

Partner 1-Sprints + Thrusters (75/55)

Partner 2- Max Bike Calories

Score is:

1. max bike calories in 10 minutes for every thruster not completed = -10 calories

2. Time the thrusters and last sprint is completed

Presented by:

Thrusters- (55/75)

"FLOOR IS LAVA"

10-9-8-7-6-5-4-3-2-1

Thrusters

*100ft sprint between each set, partners switch after each set.

Partner 1-Sprints + Thrusters (75/55)

Partner 2- Max Bike Calories

Score is:

1. max bike calories in 10 minutes for every thruster not completed = -10 calories

2. Time the thrusters and last sprint is completed

Presented By:

"SKI LIFT"

3 Rounds

For Time

15/12 Ski calories

15/12 DB Chest Press

5 Sandbag Ground to Shoulder

3, 2, 1 Rope Climbs

12 MINUTE TIME CAP

Presented By:

Ski cals:

• Damper 5

• Screen will start at 0, no countdowns,

Dumbbell Chest Press (50/35)-

• Lay Flat on bench

• Both Butt and upper back on bench and legs on the floor. If an athlete needs to put plates under their feet request before the workout

• Repetition starts with Dumbbell Fully locked out above chest.

• Dumbbell and elbow must get to 90 degrees or chest level and then full locked out elbows on the way to count

Sandbag Ground to Shoulder (150/100)-

• Sandbag starts between feet. Use legs and back to lift sandbag from the ground to shoulder level.

• The sandbag may be dropped once repetition was completed or you can go from the top position to the bottom position but bag must touch ground.

Rope Climbs:

• Rope climbs will start at 3 and each round will go down 1 repetition

• The rope is 15 feet high

• You must touch the top of the rope knot to complete the repetition

"SKI LIFT"

3 Rounds

For Time

30 Ski calories

30 DB Chest Press

10 Dball over shoulder

2 Dball Bear hug walks

Partners may break up reps how they want. 1 resting and 1 working. You go, I go style.

12 Minute Time Cap

Presented By:

Ski cals:

• Damper 5

• Screen will start at 0, no countdowns,

Dumbbell Chest Press (40/25)-

• Lay Flat on bench

• Both Butt and upper back on bench and legs on the floor. If an athlete needs to put plates under their feet request before the workout

• Repetition starts with Dumbbell Fully locked out above chest.

• Dumbbell and elbow must get to 90 degrees or chest level and then full locked out elbows on the way to count

Deadball over Shoulder (70/50)

• Ball will start on ground between athletes feet

• Ball must travel from the ground over the shoulder of the athlete to complete the repetition

• Do not have to alternate shoulders

Deadball Bear Hug Carry:

• Deadball must be bear hugged and can not drop below athletes waist or above shoulders

• Both Hands must remained wrapped around ball

• Athletes can't switch carries mid walk. Once walk has started athlete must walk all 50 feet to complete repetition