The Ship

"Again, but together this time" 

For Time, Partner 1: 

250m Row 

20 Alternating DB Snatch 

100 Double Unders 

Then, Partner 2: 

250m Row 

20 Alternating DB Snatch 

100 Double Unders 

Then, Shared: 

500m row 

40 Synchro Alternating DB Snatch 

250 Double Unders 

Time Cap: 12 Min 

RX: 50/35# & Double Unders 

Scaled: 35/25# & Single Unders 

Flow: 

On the call of 3, 2, 1, GO Partner 1 will run to their rower and row until they get to 250m. They will then proceed to their prospective dumbbell and complete 20 alternating DB Snatch. Finally, they will grab their jumprope and complete 100 double unders. As soon as P1 is finished with their Double Unders, P2 can run to their rower and start their 250m Row, proceed to their dumbbell for 20 althernating DB Snatch and finish with their 100 Double Unders. Once both partners are done with their full round of work, they will share the final round. Athletes may switch on the rower and double unders as needed, but the DB Snatches are synchro. 

Movement Standards: 

The monitor on the row will read 0, do not touch the rower as you get on! Row until the monitor reads the correct distance you may get off. You cannot unstrap your feet while the rower is rolling to the designated distance. 

On the DB Snatch, each rep starts with both heads of the dumbbell on the ground. Lift the DB in one motion until the knees, hips and elbow of the working arm are fully extended and the middle of the DB is in line or behind the body when viewed from the side. A partial squat in the receving position is allowed, but NOT required and athletes must still show full lockout and control at the top. The non working hand or arm cannot touch the thigh or any part of the body, this will result in a no rep. Touching only one of the head of the dumbbell to the ground will result in a no rep. Finally, not showing full lockout and control at the top will result in a no rep. 

On the synchro alternating DB Snatch both partners must have their dumbbell locked out overhead with the hips and knees extended AT THE SAME TIME. Not waiting for your partner to lockout overhead will result in a no rep. 

On the Double Unders, the rope must pass under the feet twice during a single jump. For the scaled division, the rope pases under the feet once for each jump. The rope must spin forward for all divisions. 

Scoring: 

P1: 50 points max (scored as 1/2 an event) 

P2: 50 points max (scored as 1/2 an event) 

Shared round: 100 points max (scored as a normal event) with your TOTAL time being your score 

"The Folding Ladder"

7 Rounds Each Partner 

1:00 AMRAP P1/1:00 AMRAP P2

Climb The Ladder

2-4-6-8-10….

Power Clean 135/95#

Lateral Burpee Over Bar

*pick up where your partner leaves off each round 

Scaled: 95/65#

*can step over bar

Flow: 

On the count of "3, 2, 1 GO" both athletes will run to their designated bar in their lane. Partner 1 will complete 2 Power Cleans followed by 2 Lateral Burpee Over Bar, then 4/4, 6/6...until their 1:00 AMRAP is complete. Partner 2 will pick up where their partner left off and continue adding 2 reps each round. Partners will continue to add 2 reps each round until they have finished 7 rounds each.

Score will be total reps completed. 

Movement Standards: 

Power Clean:This is a standard Power Clean from the ground to the shoulders. The barbell begins on the ground on each rep. Touch and go reps are permitted but bouncing the bar will result in a no rep. The rep is credited when the bar is on the shoulder with the elbows clearly in front of the body and knees and hips are fully extended. 

Lateral Burpee Over Bar: The Burpee will be performed laterally to the barbell. The chest and thighs must touch the ground at the bottom. Stepping up and down on the burpee is allowed. RX athletes must jump over the barbell from both feet and land on both feet. Hopping from one foot to the other or deliberate stepping over the bar will result in a no rep. Scaled athletes can step over their bar. The rep is credited when the athlete lands on the opposite side of the barbell. 

Each partner will get 4:00 to establish a heavy complex of: 

1 Power Clean + 5 Hang Power Clean 

Immediately following Part 1 teams will get a 2:00 rest to get their respective bars ready for Part 2. Partners may load their first weight onto the bar before their 4:00 window begins. Teams can choose which partner goes first. 

Movement Standards: 

The Power Clean will start with the bar resting on the floor. Athletes will Power Clean the bar up to the shoulders showing the elbows clearly in front of their body with knees and hips fully extended.

The Hang Power Clean must begin anywhere above the knee with the arms fully extended and finish with the bar on the shoulder with the elbows clearly in front of their body with the knees and hips fully extended after each repetition. All 5 reps must be done in a row, if you drop the bar in the middle of the set you will receive a no rep and must start over. 

Clips must be used for each attempt. 

The clock is a continuous clock from Part 1 through Part 2. The athlete can start their final attempt before or as time expires, but P1 will need to finish their final complex before P2 can start.

Scoring: 

Each partners heaviest succesful lift will be added together 

Ex: (P1)135# + (P2) 95# = 230#

"Throw, Pike, Pull"

2 Rounds For Time: 

60 Wall Balls

45 Toes To Bar

60 Wall Balls

45 Chest to Bar

14 Min Cap 

RX: 20/14# WB 

Scaled: 14/10# WB, Synchro Abmat Situps + Jumping Pullups 

FLOW

At the call of “3, 2, 1, GO” one athlete will run to the wall ball target in their lane and start the first set of 60 Wall Balls. If athletes choose to switch, all tags will happen at the furthest point of their lane behind a clearly marked line. One athlete will work at a time throughout this workout and can switch any time. Once 60 Wall Balls are completed, athletes will move onto 45 Toes To Bar. Then 60 Wall Balls and then 45 Chest To Bar Pullups. Then, athletes will repeat all movements for a total of two rounds.  Finish time is when the athlete completes their final Chest To Bar Pullup or their total reps completed in the Time Cap.

Movement Standards

Wall Balls: At the start of each rep the ball must be in the support position in the front of the body. Squat until the hip crease is clearly below the knee. A squat clean to start the set is allowed but not required. The rep is credited when the center of the ball clearly hits the target. A no rep will be given if the ball does not make contact with the target. If the ball drops to the ground from the top the ball must settle on the ground before the next rep. A no rep will be given if it’s caught off the bounce.

Toes To Bar: Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar and the rep is credited when both feet contact the bar between the hands at the same time. Any part of the foot may contact the bar. A no rep will be given if the foot doesn’t make contact with the bar or the feet hit at different times. 

Chest To Bar Pullups: Athletes begin by starting each rep hanging on the bar with arms fully extended and feet off the ground. Any style of grip is permitted (overhand, underhand, or mixed). The rep is credited when the chest clearly touches the bar at or below the collarbone. Any style pullup (strict, kipping or butterfly) is allowed as long as the movement standards are met. A no rep will be given if the chest does not clearly touch the pullup bar.

Synchro Abmat Situps: Both Athletes will work at the same time for this movement. Athletes will face each other and lower down to the floor until both hands touch the floor behind their head and sit up reaching the ground in front of their toes at the same time. Athletes must be at the top of their situp at the same time for the rep to count. If either athlete does not make contact or the synchronization is off a no rep will be given. 

Jumping Pullups: Athletes will have a designated box and bar to complete their Jumping Pullups. Athletes will start with their hands on the bar with their elbows fully extended. Jump until the chin is clearly above the bar and return to the box. Each rep must start with fully extended arms or a no rep will be given. If the chin does not clearly rise above the pullup bar, a no rep will be given.