Relay style, each athlete will complete: 

• Max set of UNBROKEN wall balls 

• 100m swim 

Each athlete will work through two 3-minute clocks. The first 3-minute clock is one set of max unbroken wall balls without breaking. “Breaking” means the ball touches the ground or resting with it against the wall. Athletes are not allowed to hold the ball and rest during their unbroken set. If an athlete breaks or accidentally messes up before the 3-minutes are up, the athlete cannot redo the set, the score is the score.  

Once the athlete has finished the unbroken set, rest until the 3-minute mark. At that point, the athlete’s time begins for a 100m swim (50m down / 50m back). If an athlete does not complete the 100m swim within the 3-minute duration, time will be added based on the distance remaining to complete. 

Note:  If an athlete does not complete the swim within the 3-min time cap, 15 seconds for every 1/3 of pool not finished will be added to the time.

Relay style, each athlete will complete: 

• Max set of UNBROKEN wall balls 

• 100m swim 

Each athlete will work through two 3-minute clocks. The first 3-minute clock is one set of max unbroken wall balls without breaking. “Breaking” means the ball touches the ground or resting with it against the wall. Athletes are not allowed to hold the ball and rest during their unbroken set. If an athlete breaks or accidentally messes up before the 3-minutes are up, the athlete cannot redo the set, the score is the score.  

Once the athlete has finished the unbroken set, rest until the 3-minute mark. At that point, the athlete’s time begins for a 100m swim (50m down / 50m back). If an athlete does not complete the 100m swim within the 3-minute duration, time will be added based on the distance remaining to complete. 

Weight: 

• Rx = 30/20 wallball 

• Intermediate/Masters = 20/14 wallball 

• Scaled = 14/10 wallball 

15 min AMRAP:  

Waterfall/relay style.  

• 300’ shuttle run (25’, 50’, 75’) 

• Max calorie assault bike 

Athlete 1 will run 25’ down and back, 50’ down and back, and 75’ down and back. The athlete must cross and touch the ground behind the line for each distance of the shuttle run EXCEPT for the last 75’ of the run the athlete MUST high five the next teammate for that athlete to start their shuttle run. Immediately following the shuttle run, the same athlete will begin accumulating max calories on the assault bike for their team, until it is the next athlete’s turn on the bike. 

Athlete 1 will start the 300’ shuttle run. When Athlete 1 moves onto the bike, Athlete 2 begins their shuttle run. When athlete 2 moves onto the bike, Athlete 3 begins their shuttle run, etc. This flow will continue for all 4 athletes throughout the duration of the 15 minutes. 

15 min AMRAP:  

Waterfall/relay style.  

• 300’ shuttle run (25’, 50’, 75’) 

• Max calorie assault bike 

Athlete 1 will run 25’ down and back, 50’ down and back, and 75’ down and back. The athlete must cross and touch the ground behind the line for each distance of the shuttle run EXCEPT for the last 75’ of the run the athlete MUST high five the next teammate for that athlete to start their shuttle run. Immediately following the shuttle run, the same athlete will begin accumulating max calories on the assault bike for their team, until it is the next athlete’s turn on the bike. 

When Athlete 1 moves onto the bike, Athlete 2 begins their shuttle run. When athlete 2 moves onto the bike, Athlete 3 begins their shuttle run, etc. This flow will continue for all 4 athletes throughout the duration of the 15 minutes.

9 min AMRAP:  M/M, transition, F/F. 

• 10 alternating DB snatch 

• 10 burpee + sandbag over shoulder 

- while accumulating - 

• Max GHD sit-ups 

Male partners will begin with Athlete 1 starting with the couplet of 10 alternating DB snatch and 10 burpees tossing a sandbag over their shoulder after each burpee. While the other Athlete 1 is moving through the AMRAP, Athlete 2 is performing as many sit-ups as possible. Partners switch after every round of DB snatch and burpee + sandbag over shoulder. After the men finish the 9 min AMRAP, there will be a 1 min transition before the ladies begin the same event. 

Weight/skill: 

• RX = dumbbell 70, sandbag 100

• Intermediate = dumbbell 50, sandbag 70

• Scaled = dumbbell 35, Dball 50

Note: Dumbbells cannot be dropped on the turf, for every dumbbell dropped during the WOD, 2 reps will be deducted from the score.

9 min AMRAP:  M/M, transition, F/F. 

• 10 alternating DB snatch 

• 10 burpee + sandbag over shoulder 

- while accumulating - 

• Max GHD sit-ups 

Male partners will begin with Athlete 1 starting with the couplet of 10 alternating DB snatch and 10 burpees tossing a sandbag over their shoulder after each burpee. While the other Athlete 1 is moving through the AMRAP, Athlete 2 is performing as many sit-ups as possible. Partners switch after every round of DB snatch and burpee + sandbag over shoulder. After the men finish the 9 min AMRAP, there will be a 1 min transition before the ladies begin the same event. 

Weight/skill: 

• RX = GHD sit up 

• Intermediate = GHD sit up 

• Scaled = ab mat sit-up 

9 min AMRAP:  M/M, transition, F/F. 

• 10 alternating DB snatch 

• 10 burpee + sandbag over shoulder 

- while accumulating - 

• Max GHD sit-ups 

Male partners will begin with Athlete 1 starting with the couplet of 10 alternating DB snatch and 10 burpees tossing a sandbag over their shoulder after each burpee. While the other Athlete 1 is moving through the AMRAP, Athlete 2 is performing as many sit-ups as possible. Partners switch after every round of DB snatch and burpee + sandbag over shoulder. After the men finish the 9 min AMRAP, there will be a 1 min transition before the ladies begin the same event. 

Weight/skill: 

• RX = dumbbell 50, sandbag 70

• Intermediate = dumbbell 35, Dball 50

• Scaled = dumbbell 25, Dball 35

Note: Dumbbells cannot be dropped on the turf, for every dumbbell dropped during the WOD, 2 reps will be deducted from the score.

For time: 30 min clock

Sunday Funday - part A, run, part B, run

- then - 

With remaining time AMRAP, alternating M/F pair each round 

• 12 synchro KB swing 

• 9 synchro KB sumo deadlift high pull 

• 6 synchro burpee over KB 

After all athletes have finished the run, teams will split into M/F pairs. With the remaining time left the teams will complete as many rounds as possible of the kettlebell complex. M/F pairs will alternate each round.  

Weight/skill: 

Rx- 

• Part C: KB 70/53 

Intermediate- 

• Part C: KB 53/35 

Scaled- 

• Part C: KB 44/26 

For time: 30 min clock

21-15-9-15-21 (team share the load) 

• RX: BMU, C2B, T2B 

• Intermediate: C2B, pull up, T2B 

• Scaled: Pull up, ring row, knees to 90 

- then -  

Team run the J ½ mile  

- then - 

Simultaneously, M/M and F/F pairs

Athlete M1 and F1

• 15 squat snatches 

• 12 overhead squats 

• 9 squat cleans 

• 6 front squats 

Athlete M2 and F2

• 6 front squats 

• 9 squat cleans 

• 12 overhead squats 

• 15 squat snatches 

- then -  

Team run the J ½ mile  

After all athletes have finished the run, teams will split into M/F pairs. With the remaining time left the teams will complete as many rounds as possible of the kettlebell complex. M/F pairs will alternate each round.  

Weight/skill: 

Rx- 

• Part A: BMU, C2B, T2B 

• Part B: squat snatch 95/65, OHS 115/75, squat clean 135/95, front squat 155/105 

Intermediate- 

• Part A: C2B, pull up, T2B 

• Part B: squat snatch 75/55, OHS 95/65, squat clean 115/75, front squat 135/95 

Scaled- 

• Part A: pull up, ring row, T2B 

• Part B: squat snatch 45/55, OHS 65/45, squat clean, 75/55, front squat 95/65 

For time: 12 min cap  

M/F pair A, then M/F pair 2: 

• 10 synchro clean & jerks 

• 50m partner swim 

• 30 ring dips 

• 50m partner swim 

Teams will split into male and female pairs. Pair A will complete 10 synchro clean and jerks. At completion of the clean and jerks, the pair will swim the length of the pool (50m) together to the other end of the pool. Sharing the load, the pair will complete 30 ring dips from the water. Athletes must start the dip from the top with locked out arms. Partners may assist their teammates up out of the water onto the rings to begin the dips. Upon completing all ring dips pairs will then swim back to the other side of the pool. The pair will swim the length of the pool returning to the start side.  

After both athletes have exited the pool, pair B, will complete the workout. Both athletes from pair B MUST be completely out of the pool for time to be scored. 

Weight/skill: 

• RX = 185/125, rings 24” above water 

• Intermediate = 155/105, rings 12” above water 

• Scaled = 135/95, rings at water level 

Note:  If the pair does not complete the swim within the 12-min time cap, 15 seconds for every 1/3 of pool not finished will be added to the time.

For time: 15 min cap 

• 50 synchro devils press (M/F) 

• 200’ double DB walking lunges 

• 100 synchro double DB shoulder to overhead (M/F) 

• 200’ handstand walk / wheel barrel

This workout begins with 50 synchro male/female devils press. Teams may rotate athletes as needed as long as synchronized reps are M/F. After completing 50 devils press, teams split into same sex male and female pairs. Simultaneously the male and female pairs will lunge 200’, sharing the load with their partner. After both pairs complete the 200’ walking lunges, the team will complete 100 M/F synchro double DB shoulder to overhead. Teams may rotate athletes as needed as long as synchronized reps are M/F. After completing 100 should to overhead, teams will complete the 200’ HSW.  

Division requirements for the handstand walk / wheel barrel is as follows: 

RX: Teams split into same sex M/M and F/F pairs for the 200’ HSW. Pairs may share the load between both partners, both pairs must cross the finish line to complete. 

Intermediate: Teams into same sex M/M and F/F pairs, both pairs will complete a partner wheel barrel (one athlete will hold the feet of their partner for them to walk on their hands). Athletes may switch as needed.

Scaled: Teams into same sex M/M and F/F pairs, both pairs will complete a partner wheel barrel (one athlete will hold the feet of their partner for them to walk on their hands). Athletes may switch as needed.  

Weight/skill: 

• RX = 50/35, double DB overhead walking lunge, handstand walk M/M and F/F 

• Intermediate = 35/25, double DB overhead walking lunge, wheel barrel M/M and F/F 

• Scaled = 35/25, 1 DB front rack + 1 DB overhead walking lunge, wheel barrel M/M and F/F 

Note: Dumbbells cannot be dropped on the turf, for every dumbbell dropped during the WOD a 10 second penalty will be added to the time.