The Carpe Classic

This workout is for time.
12 minute time cap. 

All three athletes will start on the opposite side of the rig. On 3, 2, 1, Go - the team will move to the rig and begin their 15 bar muscle-ups. In each section, one athlete will be working, one athlete resting, and the other will be holding a 35lb plate overhead. Reps can only be completed while the plate is overhead. Each section will be completed similarly.

Rig – 15 bar muscle-ups
Section 1 – 300 double unders
Section 2 – 60 sandbag squats with a 75lb sandbag.
Section 3 – 60 deadlifts at 155 lbs.
*The plate can be placed on the ground during the assault bike portion.
Section 4 – 48 Assault Bike calories.

Once the assault bike calories are complete, the entire team must cross the starting line, including the plate, for their time to stop.

Barbell 1 - 12 reps @ 145lbs

Barbell 2 - 9 reps @ 160lbs

Barbell 3 - 6 reps @ 175lbs

Barbell 4 - 3 reps @ 190lbs

Instructions for athletes

On 3, 2, 1, Go - Each team will have 5 minutes to complete the clean ladder and can split the reps however they would like. Each barbell will be in a different section on the floor. The first athlete will start to chip away at the first 12 reps of the first barbell. Once the 12 reps are complete, the team will move to the next section. The team cannot progress to the next barbell until all the reps for that barbell are complete. For example, an athlete cannot be waiting at the next barbell for their other teammates to finish the previous barbell weights. 

Scoring

For time. Tie breaker is the time when the team completes the final rep of the third barbell.

10:00 AMRAP

20 75lb Sandbag Cleans over the box
10 burpee box jump overs (20 inch box)

40 inch box for sandbag cleans

Instructions for athletes

Split the sandbag cleans over the box however the team chooses. Two partners will work at a time to get the sandbag over each side. Once 20 reps have been completed, all athletes do the burpee box jump overs in a circle. All three partners will complete the burpee box jump overs together. The workout will continue for 10 minutes.

This workout is for time.
10 minute time cap.

50 synchro wall balls @ 14lbs
50 synchro Toes to Bar
50 synchro alt DB power snatches @ 35 lbs
150 foot handstand walk

Part B – Max calories on the SkiErg from 0 - 5 minutes

The team will start on the opposite side of the rig. On 3, 2, 1, Go – the team will move down to the rig and begin their 50 synchro wall balls. Two athletes will work on the floor movements while the other athlete is accumulating as many calories on the SkiErg as possible. The SkiErg does not have to move for the other athletes to chip away at the floor movements. The total time for the workout and the calories on the SkiErg are two separate scores for this workout.

50 synchro wall balls @ 14lbs – two athletes will work at a time using one wall ball. Each partner will squat on each rep and will pass the ball back and forth.

50 synchro Toes to Bar – two athletes will work at a time. Both athletes must touch their toes to the bar at the same time. 

50 synchro alternating DB power snatches @ 35lbs – both athletes must have a full lockout of the elbow, hips, and knees before the next rep can continue.

To end, the team will complete a 150-foot handstand walk which must be completed in 10-foot segments. Only one partner will handstand walk at a time. The first 50-foot handstand walk will start at the rig and move towards the starting line. Partners can switch after any 10 foot segment. Once the team has crossed the starting line, they will head back 50 feet towards the rig. Then, the final 50 feet back to the starting line. The rest of the team must also cross the finish line. Once the last athlete has crossed the line, the time will stop. 

This workout is max calories. While two athletes are working on the floor movements, the third athlete is accumulating as many calories on the SkiErg as possible. The SkiErg does not have to move for the other athletes to chip away at the floor movements. The total time for the workout and the calories on the SkiErg are two separate scores for this workout.

The SkiErg portion will end once the clock hits 5 minutes.