Hell's Bridge

At the call of 3, 2, 1!. . .

For Time

15 Syncronized Burpees Over Box 24/20

60 Alt. Dumbbell Snatch

15 Syncronized Burpees Over Box

40 OHS 135/95

15 Wall Walks

60 Calories Row

15 Wall Walks

Time Cap: 14:00

HELL'S GATE KEEPER

At the call of 3, 2 ,1, GO!. . .

athletes will complete the following event

For Time

10/8/6/4/2 (Partition in half between partners)

Shoulder to Overhead 185/125

5/4/3/2/1

Syncronized Muscle ups

Males: Rings/Bar

Females: Bar

Time Cap: 9:00

At the 9:00 mark Part B begins

Athletes will have 8:00 to establish a 1RM Clean

Standards:

Shoulder to Overhead: Athletes will clean the bar from the floor and then they can begin their shoulder to overhead. Stict Press, Push Press, Push Jerks, Split Jerks are all allowed in order to complete the reps, full extension of the hips, and full lock out of the arms is required in order for each rep to count. Athletes may perform NO more than half of the reps in each set they may switch before completeing the number of reps in case they hit failure.

Muscle ups: For the males you will be sycronizing your muscle ups between rings and bar muscle ups full lock out is required for each rep to count.

Females will syncronize only on the bar again full lock out is required at the top for reps to count.

Syncronizing will be at the top of the lock out for each rep.

Clean: Athletes may perform any style of clean getting the bar from the ground to the shoulders in one motion, hanging cleans are NOT permitted as the bar has to travel from the floor to the shoulders in one motion.

For Time

48 Dumbbell Bench Press 50/35

24 Front Rack Dumbbell Step Overs 24/20

12 Rope Climbs

Reps are partitioned between both partners.

THE RIVER OF LOST SOULS

At the call of 3, 2, 1! . . .

2:00 On / 1:00 Off x 4 Sets

18/14 Calories Echo Bike

7 Box Jump Overs 24/20

5 Double Dumbbell Hang Snatch 50/35

Max HSPU

Goal: 75

*Deficit increases after every set