NLP Pro

“FLIP CUP”

4 rounds for time:

8 Alternating Wall Walks

12/10 Calorie Ski-Erg / 10/8 Calorie Ski-Erg / 8/6 Calorie Ski-Erg (each)

24 Double Unders / 36 Single Skips / 36 Line Hops (each)

4 Bar Muscle Ups / 8 Jumping Chest-to-Bar Pull Ups / 8 Jumping Pull Ups (each)

12/10 Calorie Ski-Erg / 10/8 Calorie Ski-Erg / 8/6 Calorie Ski-Erg (each)

24 Double Unders / 36 Single Skips / 36 Line Hops (each)

TIME CAP - 25:00

FLOW

The workout starts with both athletes on the starting at the pull up bar facing the wall. At the call of 3, 2, 1, GO! Both athletes will to the wall and complete 8 Alternating Wall Walks. Once completed, Athlete 1 will begin their calories on the Ski-Erg and Athlete 2 will stay on the finish mat. Once Athlete 1 completes the calories on the Ski-Erg, Athlete 1 will tag partner 2 to begin their calories. This format of a “you go, I go” style will continue for every movement after the Alternating Wall Walks.

This workout is for time. If teams do not complete the reps under the given time cap, every rep not completed will add :01 to the time cap to provide the team a timed score.

“HATE”

PART B

AMRAP 10:

Max Calorie Echo Bike

FLOW

This workout begins with both athletes standing on the starting mat. At the call of 3,2,1, GO!... Athlete 1 will move to the barbell and complete 1 round of the barbell complex. Athlete 2 will move to the Echo Bike and begin to accumulate as many Calories as possible in 10 minutes. Once Athlete 1 has completed the complex, Athlete 2 will tag Athlete 1 on the Echo Bike and switch.

Each team will follow this format until 10 TOTAL rounds are complete.

Time will be called for Part A when last athlete working on the alternating rounds stands on the finishing mat.

If the 10 alternating rounds are completed under the 10 minute time cap, both athletes will now have the option of accumulating as many Calories as possible on the Echo Bike until the 10 minute AMRAP is complete. There will only be one athlete working on the Echo Bike at a time, the non- working athlete must remain on the starting mat until tagged.

This is a 2 scored event. Score 1 will be the total time for completing Part A. Score 2 will be the MAX Calories reached in the 10 minute AMRAP. If teams do not complete the reps of Part A under the given time cap, every rep not completed will add :01 to the time cap to provide the team a timed score.

“LOVE”

PART A

10 rounds for time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Thrusters

TIME CAP - 10:00

[RX] - 105lbs/75lbs

[Scaled] - 75lbs/55lbs

[Foundations] - 45lbs/35lbs

“SPINAL”

Every :35, with :10 transition:

3 Reps @ 135/95

3 Reps @ 155/105

2 Reps @185/125

2 Reps @205/145

1 Rep @225/155

1 Rep @275/185

1 Rep @315/215

1 Rep @335/235

BONUS LIFT

FLOW

All teams will begin inside the rig in a line. At the call of 3, 2, 1, GO! Both athletes will head to the first Deadlift station. BOTH athletes will have :35 to complete the required reps at provided weight. If an athlete or athletes do not complete the reps at the provided weight, no points will be awarded and that athlete or athletes cannot continue the ladder. If the athlete or athletes are successful with lifting the required reps and weight at the specific station, one point will be awarded per athlete and you may continue the ladder. If one athlete completes the required reps/weight in the :35 and the other athlete does not, then only one point will be awarded and only that athlete that completed the lift may continue the ladder.

If one or both lifters completes the ladder, one attempt at the 9th platform is earned. During the next :45 rotation the athlete will rest and declare the load they wish to lift. After the :45 of rest, they will have from 0:00-0:35 seconds to complete the lift. If both lifters on a team complete the ladder, the team must choose 1 athlete to attempt the 9th lift.

On the final bar, if the athlete is successful at the chosen weight, that athlete will be awarded 1 point for completing the lift and can earn an extra point for every additional 10 pounds added to the bar that is successfully lifted.

Score will be the total points earned at the end of the deadlift ladder.

“SYNC’D UP”

AMRAP 15:

15 Snatches

10 Burpees

15 Devils Press

10 Box Jump Overs/Box Step Overs

15 Thrusters

10 Burpee Box Jump Overs/Burpee Box Step Overs

*ONE DUMBBELL

[RX] - 50lbs/35lbs

[Scaled] - 35lbs/25lbs

[Foundations] - 25lbs/15lbs

FLOW

The workout starts with both athletes on the starting mat inside the rig. At the call of 3, 2, 1, GO! Both athletes will head to the dumbbell area and complete the Dumbbell Snatches. Once complete, both athletes will head to the box area and perform the Burpees facing the box on the same side. Once complete, both athletes will move back to the dumbbell area and perform the Devils Presses. Once complete, both athletes will head back to the box area to complete the Box Jump Overs. Once complete, both athletes will move back to the dumbbell area and perform the Thrusters. Once complete, both athletes will move back to the box area to complete the Burpee Box Jump Overs.

Once the final burpee box jump over is complete, the team will repeat this format until the 15 AMRAP is complete.

Score will be the total number of rounds + reps at the end of the 15 minute timeframe.