1000m Ski Erg

Then 5RFT of:

• 100m swim

• 20 alternating bear hug forward lunges with slam ball

M: 110lbs / 50kg

F: 78lbs / 35kg

CAP: 24min

For time:

10 Rounds:

• 1 Legless Rope Climb

• 170ft Run

CAP: 11 min

For time:

7 Rounds

• 7 Ring Muscle Ups

• 7 Bar Facing Burpees

• 7 Deadlifts

F: 185lbs / 84kg

M: 275lbs / 125kg

Time cap: 18min

3 Attempts for Max Load of:

• 3 Cleans + 2 Front Squats + 1 Jerk (Shoulder to Overhead)

CAP: 15 min

For Time:

• 100 Wall Balls

  • 15m Handstand Walk

• 75 Calorie Row

  • 15m Handstand Walk

• 50 HSPU

  • 15m Handstand Walk

• 25 Toes to Bar

  • 15m Handstand Walk

CAP: 17 min

For time:

• 27 Chest To Bar Pull Ups

• 27 Dumbbell Squat Snatches

• 18 Chest To Bar Pull Ups

• 18 Dumbbell Squat Snatches

• 9 Chest To Bar Pull Ups

• 9 Dumbbell Squat Snatches

F: 35lbs / 15kg

M: 55lbs / 22.5kg

Time cap: 8min

For time:

2000m ski erg

(slit anyhow as a team)

Then in any order, each athlete completes:

• 150m swim

• 20 SLAM BALL squats

F: 78lbs / 35kg

M: 110lbs / 50kg

Time cap: 25min

For time:

Accumulate 50 synchro bar muscle ups per pair

MM then FF (50/50)

Within a Maximum of 7 Rounds – 3 minutes on 1 minute off:

• 15/10 calories Assault Bike (partner 1)

• 20m handstand walk (partner 2)

• In remaining time of 3min round: max synchro bar muscle ups

Starting with Female pair:

• 40 thrusters

• 6 legless rope climbs

• 30 thrusters

• 4 legless rope climbs

• 20 thrusters

• 2 legless rope climbs

Immediately followed by the Male pair using the same reps

F: 95lbs /29kg

M: 135lbs / 61kg

CAP: 20 min

Max Snatch Ladder

CAP: 22 min

In Pairs MF / MF - For Time:

First MF pair:

• 50 Synchro Chest to Bar

• 25 Synchro Power Cleans

• 25 Synchro Dumbbell Overhead Squats

• 1000m Row Split Anyhow

Immediately followed by the second MF pair to complete the above

F: 155lbs / 70kg (Clean)

F: 50lbs / 22.5kg (Dumbbell)

M: 225lbs / 102kg (Clean)

M: 66lbs / 30kg (Dumbbell)

CAP:25 min

For Time:

First Pair (FF / MM or MM / FF)

• 50 x Wall Balls (split anyhow)

• 25 Strict Handstand Push Ups (split anyhow)

Then 2nd PAIR completes the above sequence

Then Team completes:

15 - 12 - 9:

• Worm Push Press

• Worm Synchro Burpees

M: 20lbs / 9kg

F: 14lbs / 6kg

CAP: 18 Min