ZRH GMS 022

10-8-6-4-2-2-4-6-8-10 reps for Time

• Hang Clean 50kg /35 kg
• Front Squats 50kg /35 kg
• After every round: 3 burpees over the bar

AMRAP 3-6-9-12-15..

• Handstand push ups
• Chest to bar pull ups
• Single leg air squats / Pistols

Eliminator stage one

for time eliminator ..

two rounds of (YGIG)

• 12 Barbell hang power cleans 40 kg / 30 kg
• 12 Barbell Strict presses 40 kg / 30 kg
• 12 Barbell hang power cleans 40 kg / 30 kg

the bes 24 master teams will procced to the next stage

Eliminator stage two

for time eliminator ..

two rounds of (YGIG)

• 9 Barbell power cleans 45 kg / 35 kg
• 9 Barbell push presses 45 kg / 35 kg
• 9 Barbell power cleans 45 kg / 35 kg

the best 16 team will proceed to the next round

Eliminator stage three

for time eliminator ..

two rounds of (YGIG)

• 6 Barbell hang squat cleans 55kg/37.5kg
• 6 Barbell push jerks 55kg/37.5kg
• 6 Barbell hang squat cleans 55kg/37.5kg

the best 8 team will proceed to the last satge

Eliminator stage four

for time eliminator ..

two rounds of (YGIG)

• 3 Barbell squat cleans 60kg/40kg
• 3 Barbell split jerks 60kg/40kg
• 3 Barbell squat cleans 60kg/40kg

for time ..

30-20-10 Toes to bar (partition as you like, but one hangs one works)
20-15-10 Partner Deadlifts 140 kg/ 125kg / 110kg (MM/FM/FF)
30-20-10 meter Handstand Walk (partition as you like)

Maximum Calories (2 x 10min) 

• Maximum calories RowErg
  Rest 1 min
• Maximum calories BikeErg

The score will be the calories of both machines added up.

for time ..

• 10 double kettlebell hang snatches 24 kg/16 kg
• 20 box jump overs 30’’/ 24’’
• 10 double dumbbell snatch devils presses 22.5 kg /15 kg
• 30 box jump overs 24’’/ 20’’
• 10 double dumbbell clean and jerk devils press 22.5 kg/15 kg
• 20 box jump overs 30’’/ 24’’
• 10 double kettlebell thrusters 24 kg /16 kg 

For Time

• 7/5 Ring Muscle Ups
• 15 Barbell Deadlifts 120kg/90kg
• 9/7 Ring Muscle Ups
• 9 Barbell Deadlifts 150kg/110kg 
• 11/9 Ring Muscle Ups
• 3 Barbell Deadlifts 180kg/130kg

Maximum weight for 1RM clusters minimum starting weight @ 60 kg / 45 kg

Maximum weight for 1RM snatch minimum starting weight @ 70 kg / 50 kg

for maximal distance of HSW

• 80/70/60 Cal SkiErg (MM/FM/FF)
• 50 Double dumbbell snatches 22.5kg/15kg (shares as necessary)
• 50 Double dumbbell overhead walking lunges 22.5kg/15kg (shares as necessary)
• 50 Double dumbbell shoulders to overhead 22.5kg/15kg (shares as necessary)
• Maximal distance handstand walk (shares as necessary)

Score 

• The score is numbers of fully compliment segments of HSW
• TB is time after completed DDB STOH

for time ..

• 50 unbroken double unders
• 4/3 rope climbs
• Double kettlebell walking lunges 24kg/16kg

best 16 male and 8 female athltets procced to round two of this workount

for time ..

• 50 unbroken double unders
• 3/2 Legless rope climbs
• Double kettlebell front rack walking lunges 24kg/16kg

best 16 male and 8 best female athltes are in this round

best 8 male athltes will proceed to next round

for time ..

• 50 unbroken double unders
• 2 unbroken Legless rope climbs
• Double kettlebell overhead walking lunges 24kg/16kg

merley the best 8 male athletes are in this round 

no female athletes are in this round

• 30 Calories SkiErg
• 20 Single-arm dumbbell Squat Snatch 30kg /22.5kg
• Maximum distance handstand walks

AMRAP YGIG

• 1 Rope climbs
• 3 Wall walks

AMRAP

• 15 Pull ups (shares as necessary)
• 12 Single leg air squats / Pistols (shares as necessary)
• 9 Wall walks (shares as necessary)

for time ..

• 4 Sandbag cleans 66kg/45kg (share as needed)
• 100 Double unders (share as needed)
• 4 Sandbag cleans 66kg/45kg (share as needed)
• 10 Synchro burpees over the Sandbag
• 4 Sandbag cleans 66kg/45kg (share as needed)
• 100 Double unders (share as needed)
• 4 Sandbag cleans 66kg/45kg (share as needed)
• 10 Synchro burpees over the Sandbag
• 4 Sandbag cleans 66kg/45kg (share as needed)

for time

• 8 Rope climbs (share as desired)
• 30 sync toes to bar
• 30 Wall balls (9 kg / 6kg) (share as desired)
• 8 Sync burpee box jumps overs (24” / 20”)
  
  
• 6 Rope climbs (share as desired)
• 30 Sync toes to Rings
• 30 Wall balls (9 kg / 6kg) (share as desired)
• 6 Sync burpee box jumps overs (24” / 20”)
  
  
• 4 Rope Climbs (share as desired)
• 15 Bar Muscle Ups (share as desired)
• 30 Wall balls (9 kg / 6kg (share as desired)
• 4 Sync burpee box jumps overs (24” / 20”)
  
  
• 2 Rope climbs (share as desired)
• 15 Ring Muscle ups (share as desired)
• 30 Wall balls (9 kg / 6kg) (share as desired)
• 2 Sync burpee box jumps overs (24” / 20”)

Max Cal Row

• max 30 clean and jerks

Score:
Kilograms
(kg x reps of athlete one + kg x reps of athlete two)
(x1.3 for female athletes)

for time ..

• 40 Single dumbbell cleans and jerks 22.5 kg/15 kg (share as needed)
• 50 Box jumps 24”/20” (share as needed)
• 60 Overhead kettlebell swings 24 kg/16 kg (share as needed)
• 60/50/40 Calories SkiErg (MM/MF/FF) (share as needed)
• 50 Kettlebell swings 24 kg/16 kg (share as needed)
• 40 Box jumps 24”/20” (share as needed)
• 30 Single dumbbell cleans and jerks 22.5 kg/15 kg (share as needed)

AMRAP YGIG

• 9/6 Calories row
• 6 Sandbag (66 kg/ 45 kg) box steps over 24”/20”
• 3 Sandbag cleans to shoulder (66 kg/ 45 kg)

10 Rounds 

• 12 Wall balls 15 kg /9 kg
• 9 Toes to bar
• 1 shuttle run

• Run three rounds, partially with sandbag (150lb/100lbs)
  • TC is “be on time for your next event”