Pyromania quarantine

On a 15min clock:

Run 1mile

then, with the remaining time:

Max Snatch complex (Firebreathers)

1 squat snatch

1 snatch balance

1 overhead squat

Max clean and jerk complex (Fitness)

1 clean (any style)

1 front squat 

1 shoulder to overhead

Score is the heaviest weight for the complex. *The run is not scored

Tie break: Time for the run

At 3,2,1 go! Athletes will run a mile (the pyro mile) and then proceed to their empty bars and build up the weight for their respective complexes. Snatch complex for Rx and clean and jerk complex for fitness. Every station will have the same complement of plates. Don't worry, you'll have enough weights. The lift must be completed before the 15min cap. Any lift completed after the time will NOT be counted. Planned accordingly. You must have a successful lift to have a registered score. Pro tip: Start with a light load to have a registered score.

For time:

50/35 cals row

40 box jumps overs 24/20 (step ups allowed for fitness)

30 wall balls 20/14 (14/10 for fitness)

20 handstand push ups (hand release push ups for fitness)

10/5 tire flips

1 pegboard ascent (1 pegboard section for fitness)

Timecap: 10min

Score is time complete. If not completed, score is reps completed at the time cap. Tie break is time after the handstand push ups/hand release push ups

At 3,2,1 go! Athletes will go to their rowers and proceed to complete 50/35 cals. Then move to the box for 40 box jump overs and the rest of the movements. Once all the reps are completed, athletes will need to run back to the start line. 

8min AMRAP

60 double unders (singles for fitness)

30 toes to bar (abmat situps for fitness)

60 double unders (singles for fitness)

30 pull ups (ring rows for fitness)

60 double unders (singles for fitness)

30 deadlifts 185/125 225/155

60 double unders (single for fitness)

Max ring muscle ups for men, max bar muscle ups for women (max pull ups for fitness)

Score is reps completed at 8min

Tie break: time after the handstand push ups/hand release push ups

At 3,2,1 go! Athletes will advance to their respective stations and start performing 60 double unders (singles for fitness) then proceed to the rest of the workout. Each movements and standards will be covered on site prior to the workout. Tie break is time at the muscle ups/pull ups

For time:

5 rounds:

3 devils press (35/20, 50/35)

20ft dumbbells lunges

10 dumbbells hang squat cleans

100ft handstand walk/ 100ft dumbbells bear crawl

Score is time to complete. If not completed, score is reps completed at the timecap. 5ft = 1 rep

Tie break: Time after the dumbbells hang squat cleans

At 3,2,1 go! Athletes will move to the dumbbells and perform 3 devils press. Chest and tighs to the ground and bring the dumbbells overhead in one smooth motion. No clean and jerks and no redip allowed. Lunges start both feet behind the marker and finish past the marker. Dumbbells are held at the shoulders. Hands must be on the dumbbells. For the hang squat cleans, athletes must first get the dumbbells to full extension. Dumbbells are brought to shoulders and then squat with hip crease clearly below the top of the knees. Handstand walk and dumbbells bear crawl start behind the line and must be in 5ft increments. If an athlete fails to past the 5ft mark, he/she must go back to the previous made mark. Time stops when the athlete crosses the finish line. 

Note: The field is 200ft long from start to finish

For time:

200ft med ball toss (20/14, 30/20)

Perform 3 burpees at the start line and at the med ball

Athletes must grab their med balls and sprint to the start line at the end.

Score is time to finish. If not completed, score is cap + distance in feet covered by the med ball

At 3,2,1 go! Athletes will advance to their med ball and perform 3 burpees then proceed to throw the med ball (overhead throw only) as far as they can. Athletes can then run to their ball and perform 3 burpees. Throw the ball but then run back to the start line and perform 3 burpees. Athletes must perform 3 burpees at the start line and at the med ball before throwing it. Once the athletes throw their ball past the finish line they will run back to the start line, perform 3 burpees, run back to the ball at the finish line, do 3 last burpees and then run with their med ball to the start line. 

Performance points: Overhead throws only. Burpees must be done behind the line and past the med ball. Traditional burpees, chest and thighs on the ground and full extension with hands above shoulders at the finish.