2 Alternating Rounds for Time (4min cap)

20/14 Calorie Bike

20ft Handstand Walk or 40ft OH DB Carry

20 GHDSU or Ab Mat Sit Ups

SC: DBs (40/30s)

SCORE: Time completed for both rounds or number of reps completed in 4mins

*Athletes will complete one full round before switching with teammate.

AMRAP7

12 DB Hang Snatch

10 Deadlifts

 8 Lateral Burpees Over Barbell

RX: 50/35 Dumbbell, 225/155 Barbell

Scaled: 40/25 Dumbbell, 185/115 Barbell

*Athlete 1 will being working his or her way through the round as fast as possible upon completion of the entire round Athlete 2 will then being working through in like manner. (one athlete working at a time)

*There will be a 2min rest after this workout to set up for Part B

SCORE: Total number of rounds and reps completed in 7minute time frame.

4 Rounds for Time ( 8min cap)

20 Wall Balls

10 Toes 2 Bar or Knees Raises

 5 Hang Squat Cleans

RX: 20/14 Wall Ball to 10/9ft target, 135/105 Barbell

Scaled: 14/10 Wall Ball to 10/9ft target, 115/75 Barbell

*Part B will start after the 2 min break(9min mark) after Part A.

*Athletes will alternate rounds until all four rounds are completed, (2 rounds a piece)

*Athlete 1 must complete full round before Athlete 2 can begin.

SCORE: Time upon completion of all foure rounds or Rounds and Reps completed in 8min time frame

4RFT

Athlete A will run 400m carrying a medicine ball, while Athlete B rows their set number of calories

RX(20/14 medicine ball)

SC(14/10 medicine ball)

Calories (32/24)

**Calories must be completed before athletes can being their turn of the 400m run.

FOR TIME (12min Cap)

12 Snatches

6 Rope Climbs, 12 Feet Elevated Ring Rows

10 Snatches

4 Rope Climbs, 10 Feet Elevated Ring Rows

8 Snatches

2 Rope Climbs, 8 Feet Elevated Ring Rows

6 Snatches

4 Rope Climbs, 10 Feet Elevated Ring Rows

4 Snatches

6 Rope Climbs, 12 Feet Elevated Ring Rows

RX: 115/75, 135/85, 165/100, 175/115, 185/125

Scaled: 95/55, 115/65, 125/75, 135/85, 155/95

SCORE: Time at after final rope climb or Ring Row, or Total reps at 12min Time Cap

*Teams will split all reps evenly.

*One Athlete working at a time.

*Snatches can be power or squat, hips and arms locked out at top for full reps

*Rings will be set at a standard height of 42in from ground with plates set up equal distance from rings. (this is for both men and women scaled)

*There will be a taped line at 90in on each climbing rope that athletes hands must start under before their ascent, jumping from the ground will not be allowed.