In your team of 4 you must complete with the worm:

45x

Ground

Overhead

Ground.

-At 3-2-1 GO, the athletes will move from the starting line to the worm

-Each rep must start by touching the ground.

-The worm must pass over all 4 athletes heads.

-The rep will be counted when the worm touches the ground on the opposite side to which it started.

-Every 15 reps the worm must be progressed down the gym floor. 

-Once the 45 reps have been completed the athletes must walk the worm back to the starting section and cross the finish line

4 x 200m RELAY

Fastest time wins

-Each team member must run 200m

-First athlete starts face down on the ground

-There will be a 'zone' in which athletes MUST pass the baton. If the baton is changed outside the 'zone', a 3 second penalty will be applied to the teams final time

For total reps:

Athlete 1:

2 minutes max reps

Clean and jerk (70/50kg)

-30 second break-

Athlete 2:

2 minute max reps

Bar muscle ups

-30 second break-

Athlete 3:

2 minute max cals (1 cal=1 rep)

Assault bike

-break for timer to be reset-

Athlete 4:

1 minute max reps

Clean and jerk (70/50kg)

-30 second rest-

1 minute max reps

Bar muscle ups

-30 second rest-

1 minute max cals (1 cal=1 rep)

Assault bike

DONE

-You are scored on team total completed reps

FOR TIME:

Section A- Male/Female pairs

Each pair must complete:

12-9-6

Partner deadlift (160kg, offset loading. 75kg --- 65kg)

Synchro burpee over bar (chest to ground synchro)

THEN:

Immediately after both pairs have completed section A.

Section B - Male/Male + Female/Female pairs

Each pair must complete:

15-12-9

Synchro pullups (Chin over bar synchro)

Synchro single arm DB thrusters (22.5/15kg) (Synchro at lockout overhead)

-There will be a 5 burpee penalty if the dumbbell is dropped from above the knee