"Heart of a Lion"

20 minutes to perform the following…

-30 syncro wall-balls (20/14#) (10/9’)

-10 bar muscle ups

- 20 snatches (135/105#)

-30 syncro wall-balls (20/14#) (10/9’)

-10 bar muscle ups

-15 snatches (155/115#)

-30 syncro wall-balls (20/14#) (10/9’)

-10 bar muscle ups

-10 snatches (185/135#)

-30 syncro wall-balls (20/14#) (10/9’)

-10 bar muscle ups

-5 snatches (205/155#)

*Athletes will have 20 minutes to either finish or get as far as they can in the rounds listed above. If athletes finish their score will 210, which is the total number of repeptions, and a tiebreaker of the time it took to complete the reps. If you do not complete the workout, your score will be the total number of reps completed in 20 minutes. Bar muscle ups and snatches can be split up however partners would like.

*Standards for wallballs are as follows: Athetes will both perform synchronized squats while one athlete throws a wallball to a floating wallball target alternating throwing the ball to one another. These will not be thrown to a line target. Traditional squat standards will apply where the athletes hip crease must be below their knee and the ball must contact target above the designated height line.

*Bar muscle ups are traditional opens standard. Reasonable accommodations will be made for athletes that need risers to reach bars if needed.

*Snatches can be performed in any style: squat, power, or split. Regular opens standards apply to this movement as well.

14 Minte AMRAP of… you go I go.

*Before each round of the AMRAP, partners must perform 10 synchronized toes to bar. On toes to bar, toes must the bar at the same time for both partners. General CrossFit toes to bar standards apply.

-10 Alt. hang dumbbell clean and jerk (50/35#)

- 20 ft. overhead walking lunge (right hand)

-30 double unders

-20 ft. overhead walking lunge (left hand)

*The overhead walking lunges start with both feet behind the start line. Each repetition will be measured in 5 ft. segments and a clear touch of the knee to the ground and full extension of hips and knees must be achieved at the top of the rep. If you drop the dumbbell before finishing a lunge segment you must go back and start at the 5 ft. section that you did not finish. The dumbbell must be above head level throughout the lunges and may not contact any part of the body during a lunging segment. Both feet must clearly be over the last lunge line and athlete stood up at full extension of the hip and knee to be counted as complete.

*While one partner performs the AMRAP the other rests.

5:00 AMRAP of...

RX- 100 Lateral bar over burpees! (double lateral jump)

*1 Repetition is performed as follows: A burpee where the chest and thighs touch the ground and two lateral jumps (one jump left and then right, or vice versa) over a barbell that is loaded. Each rep will end on the same side where you perform your burpee. Athletes do not have to reach full hip extension during the jump over the bar. While jumping over the bar both feet must be in the air at the same time at some point during the jump-over. If you touch the bar during the lateral jump and complete the movement the repetition will still count. Once this workout is completed you will move on to the 10 minute lifting complex.