Firebreather 8

For time (10 MIN CAP):

40 Calorie Row

30 Hang Power Cleans

20 Burpees over the bar

Rest 1 minute

20 Burpees over the bar

30 Hang Snatches

40 Calorie Row

   RX                INT       Novice     Kids

115/80     95/65      75/55     35/25

Athletes will work together as a team splitting reps in any manner through each movement.

Both athletes will remain in the working area

Burpees over the barbell can be bar facing or lateral

**Kids division will complete 10 cal, 15 power cleans, 20 burpees, REST 1 MIN, and then complete the workout in reverse order. 

EMOM for 3 minutes- 3 rounds with 30 second break between round (total workout time 10 minutes)

In each minute the team will complete:

7 Deadlifts + max movement "X"

                RX              INT           NOV          <10    10-14

Rd 1:    185/155      135/95      115/80       35      55

Rd 2:    225/155     185/135    155/105      45      75

Rd 3:    275/185     225/155    185/135      55      95

WBall:     20/14        20/14         14/10         6        8

Movement "X":

Round 1: Wall Balls (all divisions- weight listed above)

Round 2: Pull Up (RX, INT), Ring Row (Novice, Kids)

Round 3: T2B (RX, INT), Knee Raises (Novice), Candlesticks (Kids)

Workout Flow:

In minute 0,1, and 2: teams complete 7 Deadlifts (buy in) at the assigned weight listed and as many Wall Balls as possible splitting reps in any manner for the full minute. Each minute begins with Deadlifts. The Deadlift weight increases after each 3 minute round. 

In minutes 3:30, 4:30, and 5:30: teams will complete 7 Deadlifts at assigned round weight and as many Pullups/Ring rows in same format as round 1

In minute 7, 8, and 9: teams will complete 7 Deadlifts and as many T2B, Knee Raises, or Candlesticks in same format as rounds 1 and 2.

EMOM for 3 minutes- 3 rounds with 30 second break between round (total workout time 10 minutes)

In each minute the team will complete:

7 Deadlifts + max movement "X"

Movement "X":

Round 1: Wall Balls (all divisions- weight listed above)

Round 2: Pull Up (RX, INT), Ring Row (Novice, Kids)

Round 3: T2B (RX, INT), Knee Raises (Novice), Candlesticks (Kids)

Workout Flow:

In minute 0,1, and 2: teams complete 7 Deadlifts (buy in) at the assigned weight listed and as many Wall Balls as possible splitting reps in any manner for the full minute. Each minute begins with Deadlifts. The Deadlift weight increases after each 3 minute round. 

In minutes 3:30, 4:30, and 5:30: teams will complete 7 Deadlifts at assigned round weight and as many Pullups/Ring rows in same format as round 1

In minute 7, 8, and 9: teams will complete 7 Deadlifts and as many T2B, Knee Raises, or Candlesticks in same format as rounds 1 and 2.

Teams will have 6 minutes to complete an AMRAP of Bench Press

Athletes may choose any barbell weight (including an empty barbell)

Score: Total weight X Total reps between both partners

**Kids will not participate in this event

Workout flow:

Only one athlete may work at a time and must establish and complete total weight and reps before athlete 2 begins.

For each athlete, the weight cannot change once the barbell has moved from its initial racked position.

Althetes are permitted to use different weights and can assist each other with loading and unloading the barbell.

All work must be completed in a 6 minute window. However, the full amount of time to complete the workout is 10 minutes.

Both athletes may rerack the weight as many times as needed between sets and must announce to the judge when work is complete to receive the final score.

AMRAP 10 minutes (Kids 6 minutes), teams will choose either option:

Jekyl:

30 Double unders or 60 Single unders

15 Dual DB Box Step overs

10 Shoulder to overhead

Hyde:

30 Double unders or 60 Single unders

15 Dual DB Front Squats

10 HSPU

Workout Flow:

Only one athlete may work at a time and must complete a full round before switching teammates.

Either athlete may choose either triplet for each round, but must complete that round as written.

For time with a 10 minute time cap:

Stage 1:

Calorie Echo Bike (split in any fashion)

400 m run together

Stage 2: Working Together: 

Partner 1: 100 FT Tank Push

Partner 2: 100 FT Sandbag Lunge 

Stage 3: Working Together: 

Partner 1: 100 FT Sandbag Lunge

Partner 2:  100 FT Tank Push

Workout Flow:

Stage 1: Teams will split prescribed cals on the echo bike in any manner they wish.Athletes will run at the same time but do not have to run together.

Stage 2 begins once both athletes have arrived at the Start Line. Either athlete will begin Stage 2 by pushing the tank the entire length of the established course while the other athlete lunges with a sandbag the same distance

Stage 3 begins once both athletes have completed Stage 2. Athletes will switch positions and complete work in the same manner as Stage 2. The workout ends once both athletes have reached the finish line.

**Kids: 200 m run, 25 m Tank push, 25 m Bodyweight lunges**