Bear Complex

After both pairs have completed the Duorun; one person working at time, each team member will complete their heaviest weight possible for the Bear Complex. Athletes may lift in any order and take as many attempts as needed with the remaining time left of the 18 minute clock.

Score = Heaviest weight completed by each athlete (M1 + M2 + F1 +F2)

The Bear Complex:

• 1 clean (squat or power)

• 1 front squat (squat clean does not count towards front squat)

• 1 push press (thruster does not count towards push press)

• 1 back squat

• 1 behind the neck push press

devil's relay

Relay style, each athlete will complete one round of: 

• 12 double DB burpee deadlift 

• 50’ shuttle run 

• 9 double DB snatch 

• 100’ shuttle run 

• 6 devils press 

• 150’ Shuttle Run 

Only one athlete working at a time to complete one full round each. After the first athlete has crossed the line, the judge will signal for the next athlete to start. For the shuttle run, the athlete’s body must cross the entire line with 1 hand touching behind the line before returning to the dumbbells. Athletes can go in any order. 

Score = total time  

Dumbbell weight:  

• Rx = 50/35

• Intermediate = 35/25

• Scaled = 30/20

Duorun

Teams split into pairs; the pairs can be any two teammates (M/M, F/F, M/F). Pairs will run the "J-mile" simultaneously.

Score = time from each pair added together (P1 + P2)

oxygen overrated - FEMALE

Working together same sex partners: 

• Assault bike calories 

• 50 wall balls 

• 25 synchro kettlebell swings 

• 50m partner swim  

Females have 9 minutes to complete the workout, then 1 minute transition, and males will begin at the 10-minute mark on the clock, they also have 9 minutes to complete the workout.  

Athletes will begin on the assault bike completing total calories before moving to the wallballs; assault bike and wallballs are share the load with your partner. Kettlebell swings are overhead and synchronized at the top lock position of the swing. The 50m partner swim will have both athletes swimming at the same time, in their lane. The time is when BOTH athletes have exited the pool. 

Scores = total time F/F 

Weight/distance: 

• Rx = 60 calorie assault bike, 20 wallball, 53 kettlebell 

• Intermediate = 60 calorie assault bike, 14 wallball, 35 kettlebell 

• Scaled = 50 calorie assault bike, 10 wallball, 26 kettlebell 

oxygen overrated - MALE

Working together same sex partners: 

• Assault bike calories 

• 50 wall balls 

• 25 synchro kettlebell swings 

• 50m partner swim  

Females have 9 minutes to complete the workout, then 1 minute transition, and males will begin at the 10-minute mark on the clock, they also have 9 minutes to complete the workout.  

Athletes will begin on the assault bike completing total calories before moving to the wallballs; assault bike and wallballs are share the load with your partner. Kettlebell swings are overhead and synchronized at the top lock position of the swing. The 50m partner swim will have both athletes swimming at the same time, in their lane. The time is when BOTH athletes have exited the pool. 

Scores = total time M/M 

Weight/distance: 

• Rx = 75 calorie assault bike, 30 wallball, 70 kettlebell 

• Intermediate = 75 calorie assault bike, 20 wallball, 53 kettlebell 

• Scaled = 65 calorie assault bike, 14 wallball, 44 kettlebell 

Pull the LinE

For time: 

• 120 Calorie row  

Teams have 9-minutes, to row 120 calories for time. During the row, athletes must alternate between the opposite sex every 10 calories.

Simultaneously, the team is performing an AMRAP of synchro thrusters and double unders. Once the tema completes the total calories for the row, all athletes may help with the AMRAP. 

Score = time (or total reps if capped) 

Division calories:

• RX = 120

• Inter = 105

• Scaled = 90 

Push The Rope

9 Minute AMRAP:  

• 15+ synchro thrusters (M/F) 

• 90 double unders 

Teams begin the AMRAP consists of 15 male/female synchro thrusters and 90 double unders. Every round synchro thrusters increase by 15 repetitions, double unders reps stay the same throughout the AMRAP.

Simultaneously during the 9-minutes, teams will row calories for time. If a team completes the total calories for the row, all athletes may help with the AMRAP. 

Score = rounds + reps 

Division weight: 

• RX = 115/85, double unders 

• Inter = 95/65, double unders  

• Scaled = 75/55, 180 single unders  

Sloshy Chipper

For time: 

• 10 rope climbs 

• 20 synchro snatches (M/F) 

• 30 synchro box jump overs (M/F) 

• 40 chest-to-bar pull-ups 

• 30 synchro box jump overs (M/F) 

• 20 synchro snatches (M/F) 

• 10 rope climbs 

- then - 

• 300’ slosh pipe carry with 10 slosh pipe squats every 50’ 

• 300’ synchro bear hug sandbag carry with 10 sandbag lunges every 50’ 

- then - 

• 40 chest-to-bar pull-ups 

• 30 synchro box jump overs (M/F) 

• 20 synchro snatches (M/F) 

• 10 rope climbs  

• 20 synchro snatches (M/F) 

• 30 synchro box jump overs (M/F) 

• 40 chest-to-bar pull-ups 

Teams have 30-minutes to complete the workout. Rope climbs and chest-to-bar (pull-up/ring rows) are partitioned any way desired; all athletes do not need to perform the movement. Synchro movements (snatch and box jump overs) must be M/F pairs, teammates switch as needed.  

After completing the first section at the rig on the dirt field, teams will move to the turf field and begin with an overhead slosh pipe carry. The overhead carry is share the load and teammates may help in the transitioning of the slosh pipe. Every 50’ teams complete 10 slosh squats; these also share the load. Synchro sandbag carry and synchro lunges are M/F and teams can switch as needed, every 50’ M/F complete 10 synchro sandbag lunges. 

After completing the second section on the turf field, teams will make their way back to the rig on the dirt field and complete the final section, reversing the movements from the first section. 

Score = Total time 

Division weights: 

• Rx = 10 legless rope climb, 135/95 snatch, 24”/24” BJO, C2B, OHS slosh squat, 150/100 SB 

• Inter = 10 rope climb, 115/75 snatch, 24”/20” BJO, pull-up, front slosh squat, 100/70 SB 

• Scaled = 7 rope climb, 95/65 snatch, 20”/16” BJO, ring row, back slosh squat, 70/50 SB

Strongman floater

M/M and F/F pairs: 

• Yoke carry 

• Farmer’s carry 

Simultaneously, each pair has 2-minutes to complete max distance of yoke carry and farmer carry. M/M will start with the yoke, F/F will start with farmer carry. Each pair can share the load between the two athletes carrying their equipment.  

At the end of the 2-minutes, do not move the placement of the equipment. During the 1-minute transition, 1) the men’s top plates must be moved off the 4-corners and placed on the farmer carry handles (2 plates per handle); and, 2) the yoke height may be adjusted to a desired height for the men. 

During the second 2-minute working segment each pair will continue to move the equipment for max distance, picking up where the previous pair left off. 

Score = yoke carry reps + farmer’s carry reps (10ft = 1 rep) 

Weight of plates on the equipment: 

• Rx = 180/100 

• Intermediate = 140/60 

• Scaled = 100/40 

wet diane

12 min AMRAP: 

• 45 deadlifts w/ partner deadlift barbell hold 

• 45 HSPU w/ partner handstand hold 

• 50m swim 

Teams begin with 45 deadlifts, while one athlete performs the deadlifts a teammate of the opposite sex must hold their barbell at the top of a deadlift. The person holding the top of the deadlift must be holding the bar prior, for the deadlift reps to count. 

After the deadlifts, teams will begin 45 handstand push-ups, while one athlete performs the handstand push-ups a teammate of the opposite sex must hold a handstand. The person holding the handstand must be in position prior, for the HSPU reps to count.  

After the the handstand push-ups, one teammate will swim 50-meters to complete the round. Only after the swimming athlete has exited the pool, can the teammates begin the next round. The pool is a 50-meter length pool, athletes cannot walk outside of the pool, they can only swim end to end. Teams must have 1 male and 1 female at the deadlift/handstand portion of the pool to be able to complete movements, or an athlete must swim back. 

Score = rounds + reps 

• RX = 225/155, HSPU  

• Inter = 185/125, HSPU with ab mat 

• Scaled = 155/105, hand release push-up and plank hold