Test Your Metal VIII - Pairs

8:00 AMRAP: Buy-in: each partner has to complete one round: 21 American kettlebell swings Rx, M40-44: 2/1.5 pd Sc, M45-49: 1.5/1pd M50+: 1 pd/25 lbs 42 double-unders Rx, M40-44, M45-49: 42 double-unders each. OR, 1 athlete can complete 42 double-unders and 1 athlete can complete 84 singles Sc, M50+: 84 singles Then: Max hang power cleans in remaining time, without dropping the bar at all, passing it back and forth as needed Rx, M40-44: 115/85 Sc, M45-49: 85/55 M50+: 65/45 Score: Total accumulated hang power cleans. Tiebreak: Time for completing buy-in: when athlete 2 completes final jump rope. Notes: If the barbell touches the ground, the athlete that drops the bar must go back and redo the buy-in.

8:00 AMRAP. One by one, each team member sack-races 30’ to their team’s barbell. Once the fourth team member has arrived, barbell work can begin. Then, each athlete completes a round of: 12 deadlifts, 9 hang power cleans, 6 push jerks. Then, max burpees over barbell, one at a time, in order, completing five per person before switching. Weights: Rx: 135/95. Scaled: 115/65 Score: Total burpees Tiebreak: Time the fourth / final team member completes their last push jerk Notes: Barbell will be loaded such that teams will only need to strip weight to go M/M/F/F. The 12/9/6 complex must be completed by each team member without dropping the barbell. If an athlete drops the barbell before they have completed their 12/9/6 round, that athlete must begin the complex from the beginning. Burpees over bar must have a two-foot takeoff.

8:00 AMRAP: Each athlete completes 10 toes to bar Rx, M40-44, 45-49: toes to bar Sc, M50+: knee ups Both athletes run 100 m together Each athlete completes 10 alternating dumbbell snatches Rx, M40-44: 50/35 Sc, M45-49: 35/20 M50+: 20/15 Both athletes run 100 m together Each athlete completes 3 sandbag over shoulder Rx: 150/100 Sc, M40-44, 44-49: 100/65 M 50+: 65/40 Both athletes run 100 m together Weights: See above Score: Total reps (each run counts as two points) Tiebreak: NA Notes: The next movement can’t begin until both athletes are back in their quadrant. Athletes score one point on the run for taking a colored stick at the turnaround, and a second point when they drop the colored stick back in their quadrant.

8:00 AMRAP. Increasing rounds of pull-ups, hand-release push-ups, and air squats, separated by a 100m team run: 20 pull-ups, 40 push-ups, 60 air squats 100 m team run 25 pull-ups, 50 push-ups, 75 air squats 100 m team run 30 pull-ups, 60 push-ups, 90 air squats 100 m team run 35 pull-ups, 70 push-ups, 105 air squats 100 m team run Etc. Weights: Rx: chin over bar pull-ups. Scaled: ring rows. Score: Total reps of movements. Each team run counts as 2 reps (out and back). Notes: All four athletes run together, single file, holding a rope. After the run, work can begin once the last athlete re-enters the team’s designated area. During the pull-up/push-up/squat portion, only one athlete works at a time. Teams can divide reps as desired. The working athlete must tag in the next athlete.

8:00 AMRAP: 21 20” box jumps Rx: box jumps with step down Sc: step ups All M: step ups or box jumps with step down 15 ski erg cal 9 handstand push-ups Rx: handstand push-ups Sc: 18 hand-release push-ups All M: 9 HSPU or 18 HRPU Score: Total reps. Each rep counts as 1 point except HRPU which count as ½ to enable comparison across masters divisions. Tiebreak: NA Notes: “Box” jumps are done from ground onto stage. Athletes doing HRPU must flash palms (not just raise hands off the ground). Judge will zero out the calories on the ski erg every round. Athletes must step down off box jumps. Athletes can stand side by side for box jumps. Only one athlete moves at a time. Each partner must do at least one rep of each movement per round. Masters can choose an option, but they must choose an option before the WOD begins and stick with it. Both partners must do the same option. If the pair ends on the ski erg, the judge will look for the calories accrued at the final time, none that accrue after.

8:00 AMRAP. Each athlete begins at a station: wall ball, rower, ski erg, and bike. Athlete 1 completes 20 wall balls while the other athletes accumulate calories. When Athlete 1 completes 20 wall balls, all athletes rotate one station. This continues for the entire WOD. Weights: Rx: 30/20 to 9’/8’. Scaled: 20/14 to 9’/8’. Score: Total accumulated wall balls plus total combined calories from rower, ski erg, and bike. Tiebreak: NA Notes: Wall balls are the pace horse. If the wall ball athlete stops, everyone stops. If any athlete resets a screen, they lose the accumulated calories. Rotation must go in this order: wall balls, rower, ski erg, bike.

Time for completing buy-in: when athlete 2 completes final jump rope.

Time the fourth / final team member completes their last push jerk