AMRAP 9

 DB LUNGE 15 FT 

9/7  TOE 2 BAR

 DB LUNGE 15 FT 

9/7  SKI ERG CALORIES

*SCORE IS TOTAL REPS

***ONE PARTNER COMPLETES A FULL ROUND WHILE OTHER PARTNER RESTS.       ONCE THE FINAL CAL ON THE SKI ERG IS REACHED YOUR OTHER PARTNER COMPLETES A FULL ROUND. 

WORKOUT BEGINS WITH DB ON THE GROUND BEHIND STARTING LINE. AT 3...2...1...GO ONE ATHLETE WILL PICK UP DUMBELL AND LUNGE 15FT WITH THIER HEEL PASSING OVER THE LINE AND COME TO A FULL STANDING POSITION. THEY THEN MOVE TO PULL UP BAR AND COMPLETE THEIR T2B/KNEE RAISE. PICK UP DB AND LUNGE 15 FT BACK TO THE STARTING LINE WHERE THEY WILL COMPLETE THEIR CLAORIES ON THE SKI ERG. PARTNERS SWITCH OFF FULL ROUNDS UNTIL THE 9 MINUTES HAS ELAPSED.

RX- OH Lunge (50/35)

Scaled- Front Rack Carry (35/20)

For Total Reps

AMRAP 10

3-3-3...6-6-6...9-9-9...

Thruster 
Burpee OTB
Calorie Row

*Adding 3 reps to each

movement after every round.

**Partners switch after each movement has been completed.

Example- (A) does 3 Thruster, (B) does 3 Burpee OTB, (A) does 3 Calorie Row, (B) does 6 Thruster, (A) does 6 Burpee OTB, (B) does 6 Calorie Row......

RX- 95/65, Jump Over Bar

Scaled- 75/55, Step Over Bar

AMRAP 7

10 DEADLIFT 

30 WALL BALLS

One Athlete works at a time and partners may switch as often as they wish. At the start of the workout athletes will start behind the line under their wall ball target until the call of 3...2...1...Go! Once partners complete 10 Deadlift the Med Ball must remain on the ground until the last deadlift has been completed and the bar has come back to the ground. Judges will signal to pick up the med ball and begin your 30 Wall Balls. Same goes for the Deadlift, once the last Wall Ball is completed and the ball hits the floor judge will signal to begin Deadlifts. Your Teams score will be the total repetitions completed in the 7 minute window.

RX MEN - 225lb Deadlift & 20lb ball to a 10ft target

RX WOMEN- 155lb Deadlift & 14lb ball to a 9ft target

Scaled Men- 155lb Deadlift & 14lb ball to a 10ft target

Scaled Women-105lb Deadlift & 10lb ball to a 9ft target

MAX CLEAN & JERK

At the conclusion of the first workout, there will be a 1 minute rest/loading the bar period. Once the minute has expired partners will have 6 minutes to build to their heaviest Clean & Jerk. There will be one bar for each team(men 45lb bar/women 35 lb bar), partners may help load bar for each other and clips must be used. Men will have 4-45's, 2-25's, 2-15's, 2-10's, 2-5's, 2-2.5's (340lbs) Women will have 2-45's, 2-25's, 2-15's, 2-10's, 2-5's, 2-2.5's.(240lbs) Athletes will have one attempt at the their shoulder to overhead once the bar has been lifted to the front rack. A failure to lockout the shoulder to overhead will have to start back from the floor.