For time:

50 DB Single Arm Push Press 

50 Lateral Hops over DB

50 Single Arm DB Devil Press

• Athletes must switch arms every 5 reps. Athletes must show full lock out for reps to count
• For lateral hops, RX athletes must jump with both feet taking off at the same time. Scaled/Masters can step over.
• For the Devil Press, athletes chest must touch and must show full lock out at the top of the DB snatch. Athletes must switch arms every 5 reps.

RX: 50/35 lb DB

Scaled/Masters: 35/20 lb DB

10-20-30-40-50

Single Arm DB clean and jerks

DB weighted alternating lunges

• Athletes must switch arms every 5 reps on the C&Js
• Athletes knees must touch and you must stand all the way up showing full hip/leg lock out.
• Athletes can hold DB any possible way but you must have 1 hand contact on the DB at all times

RX: 50/35 lb DB

Scaled and Masters: 35/20 lb

For time:

80 Air Squats 

60 Abmat Sit-ups 

40 DB alternating power snatches 

20 DB lateral burpees 

• For air squats, athletes must go below parallel and must show full extension of hips/legs
• For abmat situps, athletes hands must touch the ground behind their shoulders and must touch their feet in the finishing position
• For DB snatches, athletes must alternate each rep and both heads of DB must touch during each rep. Athletes other hand cannot make contact with their body and athletes must show full extension of arms/hips/legs.
• For DB lat burpees, athletes chest must touch and RX athletes must take off with both feet. Scaled and Masters athletes may step over the DB.

RX: 50/35 lb DB

Scaled and Masters: 35/20 lb DB

EMOM

Double Unders or Single Unders

• RX athletes will do DUs. RX athletes will start at 10 and every minute add 10 more reps until failure to finish within the minute
• Scaled/Masters can do DUs if they have them. However, if an athlete only has Single Unders, they will start at 20 and increase by 20 reps each time

Score is round plus reps

For time:

42-30-18

Single Arm Dumbbell Suitcase Deadlifts

21-15-9

Hand Release Push Ups

*Athletes alternate movements (ex: 42 Deadlifts then 21 HRPUs then 30 DLs, etc)

RX: 50/35lb DB

Scaled and Masters: 35/20lb DB and Scaled (not masters) athletes can do HRPUs from their knees.

4 rounds for time:

50 Double Unders

20 Single Arm DB Thrusters 

• Athletes must switch arms every 5 reps
• Scaled and Masters athletes can do 100 single unders instead of double unders

RX: 50/35 lb DB

Scaled and Masters: 35/20 lb DB