AMP v Pharos

14 minute window to find:

3rm STOH

(3 reps, take bar from rack, move from front rack to full lock out over head and knees locked out)

Score = total weight lifted by team, share the same barbell

2 minute windows…

20/15 row cals

12 SA OH lunges

ME bike erg cals

Score = total bike cals displayed at the end, don’t reset machine in between rounds. 

Each partner will have 2 rounds each. 1 person work, 2 people rest.

RX: 24/16kg

Open: 16/12kg,

Movement standards:

SA KB OH lunge:https://www.youtube.com/watch?v=RNdGRLDFZ_E 

Arm locked out straight overhead, step forward, back knee must touch the floor, stand all the way up.

Reset rower each time.

Workout 3:

9/11 Tribute to the 2977 lives taken.

14 min cap

2977m ski relay

1 person work, 2 people rest.

2977 must be split evenly across team.

Make sure ski is set to countdown.

Score = time with decimal (if no decimal given, round up to the next second)

Workout 1: 

14 minute cap

3 rounds each:

16 DB snatch

8 burpee box jumps

RX: 50/35

Scaled: 35/25, step ups allowed

All 20” boxes

D-ball must be in bear hug for person to work.

1 person work

1 person hold

1 person rest

RX 80/60

Scaled 70/50

Score = time (reps as tiebreaker if timecapped)

Movement standard:

Bear hug: hold ball above hips, below shoulders.

DB snatch - https://www.youtube.com/watch?v=3mlhF3dptAo

Both heads of the dumbbell touch the floor, full extension over head, swap arms each rep. Can change in mid air or on the floor.

Burpee box jump - https://www.youtube.com/watch?v=QJTztnjOoMM 

Chest to floor, two footed take off, two footed landing. Stand up full at the top. Can approach box from any angle.