Finals:

3 lanes

3' per athlete, teammates can assist loading bar

Complex:

squat clean (below parallel and stand up)

front squat (below parallel and stand up)

thruster (below parallel and lock out overhead)

shoulder to overhead (lock out overhead)

-Bar can only get heavier-

TIME ENDS WHEN TEAM CROSSES THE LINE

55' total for semi-finals

3 heats:

rd 1: 5 minutes, rd 2: 6 minutes

11' between heats

Semifinal Workout:

Buy in:

60 Burpee over bar

then

T2B for reps

Buy-in:

300 DUs

then

HSPU for reps

AMRAP 3 ROUNDS: 3 minutes on, 3 minutes off

ROUND 1 – Pair Rig Work, 3 minutes:
One athlete per movement: ring row hold, pull-up, chest-to-bar pull-up, muscle-up
Athletes must stay with that one movement in this round
Ring row hold and muscle-up athletes work together,
Pull-up and chest-to-bar pull-up athletes work together

Athlete A holds a ring row at the top while
Athlete B does AMRAP muscle-ups
(Reps only count when Athlete A is in the hold at the top)
Athletes C and D wait off the rig
- switch to next pair as necessary -

Athlete C does pull-ups, synchronized with Athlete D
Athlete D does chest-to-bar pull-ups
(Reps only count when both athletes have chins over bar at the same time)
Athletes A and B wait off the rig
- switch to next pair as necessary -

     - 3 minutes to transition to next segment -

ROUND 2 – Team Synchronized Dumbbell Snatches, 3 minutes:
Dumbbell weights: 20, 30, 40, 50
All 4 athletes must hit the top of their snatch* at the same time
*Dumbbell does not need to touch ground every rep, but must go below waist

     - 3 minutes to transition to next segment -

ROUND 3 – Pair Synchronized Wall Balls, 3 minutes
Wall ball weights and heights: 14# and 20# to 10 feet, 8# and 14# to 9’
Athletes will wall ball in pairs
Athletes throwing to 10 feet will go together
Athletes throwing to 9 feet will go together
Wall ball reps count at the bottom of the squat
Each pair must complete a minimum of 10 wall balls

WORKOUT ENDS AT THE BEEP

3 ROUNDS FOR TIME:
2 ROW ERGS
4 PAIRS OF KETTLEBELLS: 44#, 53#, 53#, 70#

ONE ROUND IS:
One pair of athletes (A) rows exactly 100 meters each
One pair of athletes (B) resting
Meters under/over are added together to determine burpee number
All 4 athletes farmers carry kettlebells to burpee area
All 4 athletes do synchronized burpees (chest to ground at same time)
All 4 athletes farmers carry kettlebells to rower area

Rested pair of athletes (B) rows exactly 100 meters each
One pair of athletes (A) resting
Meters under/over are added together to determine burpee number
All 4 athletes farmers carry kettlebells to burpee area
All 4 athletes do synchronized burpees (chest to ground at same time)
All 4 athletes farmers carry kettlebells to rower area

REPEAT FOR TWO MORE ROUNDS

If no burpees are required, athletes must still farmers carry to burpee area and back

Example:
Pair A rows: 100m and 96m
=0+4
Team does 4 burpees

Pair B rows: 115m and 101m
=15+1
Team does 16 burpees

TIME ENDS WHEN TEAM CROSSES THE LINE