Time Cap: 12 Minutes

Intermediate:

80 Partner Wall-Balls (20/14)

60 Cal Row

40 BJOs (24/20)

20 Pull-ups 

Scaled:

80 Partner Wall-Balls (14/10)

60 Cal Row

40 Step Overs (24/20)

20 Ring Rows

Flow - Partners will run to their med-ball and perform their partner wall-balls. Once 80 reps are complete, one partner will move to the rower and start rowing their calories while the other partner rests. Partners can switch whenever. Once the rower shows 60 calories completed, athletes will move to their box and complete their jump or step overs. Then they will move to the pull-up rig or rings. Score is time when all chipper reps are completed.

Intermediate:

1 AMRAP x 2 Rounds:

50m Farmers Carry (53/35s) 

ME Ski Meters

Scaled: 

1 AMRAP x 2 Rounds:

50m Farmers Carry (35/26s) 

ME Ski Meters

Flow - Partner 1 performs their farmers carry with their two kettlebells into their max effort meters on the ski erg. Once their minute is complete, Partner 2 will do their farmers carry and continue with the max effort meters. Score is the total amount of meters on the ski erg at the end of the 2-minute time frame.

Intermediate:

2:00on/1:00off/2:00on/1:00off/3:00on 

12 Synchro Line-Facing Burpees

ME Synchro T2B

Scaled:

2:00on/1:00off/2:00on/1:00off/3:00on 

10 Synchro Line-Facing Burpees

ME Synchro Hanging Knee Raises

Flow - At the beginning of each round, teammates will perform synchro line-facing burpees. Once the buy-in is completed, teammates will move to the rig and perform synchro T2B or hanging knee raises in the remainder of the time left in the interval. Repeat this flow for 3 Rounds. Score is the total number of T2B or hanging knee raises completed after 3 Rounds. 

Time Cap: 8 Minutes

Intermediate:

50 DUs

50 Deadlifts (115/80)

50 DUs

35 Hang Power Cleans (115/80)

50 DUs

20 Snatches (115/80)

Scaled:

50 Singles 

50 Deadlifts (95/65)

50 Singles

35 Hang Power Cleans (95/65)

50 Singles

20 Snatches (95/65)

Flow - All work can be split however between the two partners. At 3..2..1.. go 50 jump rope reps will be completed before moving to the deadlifts. Once deadlifts are complete, perform 50 jump rope reps again and then back to the barbell to complete the 35 Hang Power Cleans. One the hang cleans are complete, this will be the last set of jump ropes before moving back to the barbell for the 20 snatches.