Survival of the Fittest

13 Minute Cap 

• Partner 1 (Male): 25/18 Cal Ski Erg + Partner 2 (Female): 25 DB Bench Press 50/35# 
• 4 Rope Climbs (2 legless, 2 Regular)
• 40 HSPU 

• Partner 2 (Female): 25/18 Cal Ski Erg + Partner 1(Male) 25 DB Bench Press 50/35#
• 3 Rope Climbs (2 Legless, 1 Regular)
• 30 HSPU

• Partner 1 (Male):25/18 Cal Ski Erg + Parnter 2 (Female): 25 DB Bench Press 50/35#
• 2 Rope Climbs (1 Legless, 1 Regular)
• 20 HSPU 

• Partner 2 (Female): 25/18 Cal Ski Erg + Parnter 1 (Male): 25 DB Bench Press 50/35#
• 1 Legless Rope Climb 
• 10 HSPU

On 3,2,1 GO… Male partner will Ski Erg while the Female partner DB bench presses. Both athletes will be working at the same time. Teams are NOT allowed to start rope climbs until both athletes are finished with their reps ‼️ Upon completion, partners will come together at the rope and split the reps however they choose.

Partners will proceed to the wall to complete 40 HSPU (kipping or strict), split however the team chooses. One partner will work at a time, but BOTH partners must be kicked up on the wall for reps to count. **Non-working athlete must present full extension, locked out at the top.

Once HSPU are completed athletes will switch, the Female partner will Ski and the Males will DB bench press . After completing you will move to 3 rope climbs and 30 HSPU.

Your time will stop when both athletes cross the finish line after completing the 10 HSPU’s

6 Sandbag Over Shoulder 

6 Sandbag Toss Over Box 

12 Minute Cap

• 80 Wall Balls (20#/14#)
• 60 Toes To Bar (30 Synchro, 30 You Go, I Go) *Non-working athlete must stay in a deadhang*
• 40 Double Dumbbell Box Stepovers 24"/20"
• 20 Synchro Double Dumbbell Devil Press 

RX Weight: 50/35#

Intermediate: 45/30#

12 Minute Cap

• 30 Synchro Power Snatches 
• 500/400M Row (Athlete 1)
• 30 Synchro Shoulder to Overhead 
• 500/400M Row (Athlete 2)
• 30 Synchro Thrusters 
• 500/400M Row (Athlete 3)

RX Weight: 135/95#

Intermediate Weight: 115/75#

On the call of 3,2,1 GO all team members will move from the starting line to the barbells. Two athletes will begin performing the synchro snatches. You may switch out as many times as needed to complete the following reps.

When finished Athlete 1 will begin rowing while Athlete 2 & 3 are holding the barbells in a front rack position. When the row is completed athletes will complete the following 30 shoulder to overhead (Push press, Jerk, or Strict).

Once complete Athlete 2 will row while Athlete 1 & 3 are holding the barbell in a front rack position.
On the last round 30 synchro thrusters will be performed. The rep will count when both athletes are locked out at the top. Then Athlete 3 will finish off rowing while Athlete 1 & 2 are holding the barbell.

Time will stop once Athlete 3 crosses the finish line!

**Penalty if either athletes holding the barbell drops it the athletes that is rowing must stop and do 3 burpees over the rower before finishing their meters**

Part A: 

8 Minute Cap

• Athlete 1 Completes:
  • 21/15 Cal Echo Bike 
  • 9 Burpee Box Jump Overs 24"/20"
  • 15 Overhead Squats

• Athlete 2 Completes:
  • 15 Overhead Squats 
  • 21/15 Cal Echo Bike 
  • 9 Burpee Box Jump Overs 24"/20"

• Athlete 3 Completes:
  • 9 Burpee Box Jump Overs 24"/20"
  • 15 Overhead Squats 
  • 21/15 Cal Echo Bike 

RX Weight: 135/95#

Intermediate Weight: 15/75# 

All athletes will start behind the line, once the buzzer goes off Athlete A will complete the following work in a different order

- 21/15 Calories on the Echo bike
- 9 burpee box jump overs
- 15 Overhead Squats

Once Athlete A is done they must run back to the start line then Athlete B will do their work and same will apply for Athlete C.

Your time will stop when Athlete C runs back to the start line.

Part B:

When the 8 minute mark hits, your team will move the barbell to the rack. In the same order your team went, the following athlete must find a 1rm to the following lift:

• Athlete A: 1rm Strict Press (8-10 min)
• Athlete B: 1rm Back Squat (10-12 min)
• Athlete C: 1rm Deadlift (12-14 min)

3 Rounds (12 Minute Cap)

• 5 Synchro Bar Muscle Ups (Intermediate: Chest to Bar)
• 10 Synchro Worm Squats (200/145#)
• 15 Synchro Burpee Over Worm 
• 25ft Lunge with Worm 

On 3,2,1 both athlete will go to the rig and perform 5 synchro bar muscle ups. The rep will count once both athletes are locked out at the top. Once the athletes finish they will then go to the worm and do 10 worm squats. Both athletes must be below parallel, if one teammate isn’t below depth you will be given a NO REP. Following to the next movement athletes will start on opposite sides of the worm to perform the burpee your chest must make contact with the ground and then you and your partner will jump over the worm. You cannot start the next burpee until both athletes chest have made contact with the floor. After the burpees athletes must pick up the worm and lunge 25ft. There will be 5ft sections taped off that you must go unbroken. You may drop the worm once the athlete in the front has both feet over the line. If team drops it before crossing the line they must go back and start that section over.

1 Worm Complex (12 Deadlifts, 9 Hang Power Clean, 6 Shoulder to Overhead

40 Synchro C2B (2 Athletes, Can switch in and out until reps are completed)

Lunge 25ft w/ Worm

1 Worm Complex

40 Synchro T2B (2 Athletes)

Lunge 25ft w/ Worm

1 Worm Complex

40 Synchro Pull-Ups (2 Athletes)

Lunge 25ft w/ Worm

Time Cap: 13 Minutes

5 Minute Cap 

50 Calorie Echo Bike 

-In the remaining time-

3rm Hang Clean (squat or power)

At the start one athlete will begin on the echo bike accumulating calories on the bike. Athletes may switch in and out as many times as they’d like until they’ve reached 50 calories together. In the remaining time athletes will find a heavy 3RM hang clean (squat or power). Score will be the total weight combined!

Both men and women will have their own bar and weights. Your bar may be preloaded before starting the workout.

** If there’s teams who got the same weight total, the tie breaker will be your time your team finished the bike.