Flex On The Beach 2018

Strength Complex 1 power cleans 3 front squats 1 hang clean (any style) 1 Shoulder to over head (any style) 3RM Overhead Squat (off the floor)

The workout begins with a cash in which everyone sprints 20 meters. Once returning to the Rig, the team will work together to perform 100 Box jump overs(1 person at a time). Once this is completed the team will enter into a 20 meter sprint relay. Here each athlete will go one at a time to perform the 20 meter sprint. Once all athletes on your team have gone, they can then move on to the next section of 80 pull ups(1 person works at a time). Again once finished the team will then perform another sprint relay before they can move onto 200 Burpee High fives with their teammates (everyone works at the same time). Once finished another sprint relay must be completed before moving to 80 Toes to bar (1 person works at a time). Upon completing the 80 toes to bar, the athletes will before their last 20 meter relay before starting 20 Bar muscle ups(1 person works at a time). Cash-out where everyone sprints 20 meters together. Score is the time you complete the workout in.

Rx/Masters Workout 4 will be two 7 min AMRAPs with female/female and male/male pairs. One pair will work in a you go, I go fashion alternating 1 round at a time. AMRAP A is 7 deadlifts (225/155) and 7 burpees over bar. At the same time the other pair will be working on AMRAP B which is 7 KB snatches(53/35) (R), 7 KB snatches (L), and 14 jumping lunges. There will be a 2 min break and the pairs will switch and complete the other AMRAP. Scaled This workout will follow the same format as Rx. AMRAP A is 7 deadlifts (185/135) and 7 burpees over bar. AMRAP B is 7 KB snatches(35/26) (R), 7 KB snatches (L), and 14 reverse goblet lunges.

Any guesses?