Rally at Mentality TEAMS OF 4

EVENT 1 2 mile run for time **1 working teammate/1 resting teammate** **1 assault air runner** EVENT 2 75 synchro wallballs 20/14 75 shared toes to bar 50 synchro wallballs 50 shared chest to bar pull ups 25 synchro wallballs 25 shared bar muscle ups 2 working teammates **10’ target** **2 working teammates** Workout description and standards: On the call of 3-2-1 GO two partners of any sex will start on the runner (1 running 1 resting) and two partners (any sex) will start on the chipper. The team of 4 may rotate between the runner and the chipper any way they would like to complete events 1 and 2 for separate times. The score for event 1 will be the time on the runner when the distance reaches 3200m. The score for event 2 is the time the chipper is completed. Synchro wallballs: partners may be any sex, and must meet below parallel in the bottom of the squat together and the ball must reach the 10’ target together. Toes to Bar: One athlete is working while the other is resting and may split the work anyway they choose. Both toes much touch the bar together and break the plain of the pull up bar in extension. Chest to Bar Pull-ups: One athlete working other resting, athletes chest must make contact with the bar anywhere below the collarbone. Bar Muscle up: one athlete working, athlete must show full lock out at the top position, no resting on the bar. TIME CAP: 20:00

EVENT 3 For time in FF| MM Pair 5-4-3-2-1 Synchro Wall Walks 10-8-6-4-2 Shared Squat Clean Ladder 185/125# 205/135# 225/145# 245/155# 265/165# Female 7:00 Minute Time Cap | 3:00 Transition | Male 7:00 Time Cap Workout Description: At the call of 3-2-1 GO The female|female pair of athletes starting in the standing position facing the wall, will complete 5 synchro wall walks, the rep begins on the floor all hands on the tape line, ascend up the wall to meet at the top together with all hands touching the second tape line before coming down the wall and beginning the next rep the same way. Once the set of wall walks are complete the F/F pair will move to the pre loaded bar and complete 10 shared reps at 125#. Athletes must be below parallel in the squat and show control at the top of the rep with fully locked out hips, knees and ankles, elbows in front of the bar. While the females move to their next set of wall walks the male teammates will change the barbell to the next weight in the ladder. Once the women have cleared the ladder or the time cap of 7 minutes is up. The floor will reset and begin the 3:00 transition time with the mens 1st weight loaded on their bar. On the call of 3-2-1 GO the men will follow the same sequence as the women and the women will change the weights on their bar. The final score will be the combined time of the men and women. If time capped :10 will be added to the cap for every rep not completed.

Event 4 For time 10 Rope Climbs (5 per rope, 2 ropes per team) 30 Synchro Box Jumps 24/20 50 Handstand push ups 40 Calorie Bike (40 Calories per bike, 2 bikes per team) 50 Synchro DB Snatches 1x 50/35# 40 Calorie Bike (40 Calories per bike, 2 bikes per team) 50 Handstand push ups 30 Synchro Box Jump 24/20 10 Rope Climbs 5 per rope, 2 ropes per team) At the call of 3-2-1 GO 2 athletes will move to the ropes ( there will be 2 ropes per team, 5 climbs are to be completed on 1 rope and 5 on the other rope. For the rep to count the athlete must touch the metal rafter. Once all 10 rope climbs are completed all 4 athletes will move to the row of boxes where they will complete 30 synchro box jumps. The athletes must all reach full extension at the top of the box for the rep to count. Athletes will then complete 50 Handstand Push ups: 1 athlete will be completing handstand push ups, while 1 member is holding a handstand on the wall and 2 athletes are resting. Rotate as needed but there must be an athlete handstand holding for the handstand push up reps to count. Hips may not rest on the wall during the hold. Handstand push ups must reach full body extension and palms may NOT go outside the taped box. Once completed athletes will move to the calorie bike segment. There will be 2 bikes per team and 40 calories accumulated on each bike, athletes may be paired in any sex they choose. For the DB Snatches all 4 athletes will be required to meet at full extension at the top of the rep together. Both heads of the DB must make contact with the floor, no hand on knee contact during the rep. DB Snatches should be alternating. Athletes will follow the same protocol for handstand push ups, box jumps and rope climbs as they work back down the ladder.