Music City Mayhem

30 Clean & Jerks for time
Score 2: Time (or reps completed at cap)

ski 4 rounds

Grace 30 C&J

INDIVIDUAL EVENT

3, 2, 1… GO

0:00–5:00
Establish a 1RM Clean & Jerk
Score 1: Max successful lift

5:00–7:00
2-minute transition

7:00–12:00
Complete:
30 Clean & Jerks for time
Score 2: Time (or reps completed at cap)

Loading:
    RX / Masters: 135 / 95 Masters 55+: 65/35
    Scaled: 95 / 65

Total Event Time: 12 minutes

3, 2, 1… GO

0:00–4:00
Athlete A establishes a 1RM Clean & Jerk
Score 1: Max successful lift

4:00–8:00
Athlete B completes a complex for max load:
 1 Clean
 2 Front Squats
 1 Shoulder-to-Overhead
Score 2: Max successful complex

8:00–9:00
1-minute transition

9:00–14:00
Athlete C completes:
  30 Clean & Jerks for time
Score 3: Time (or reps at cap)

Loading:
    •    RX / Masters: 135 / 95
    •    Scaled: 95 / 65

MILLION DOLLAR DREAM TEAM: REBORN 4 Rounds

MILLION DOLLAR DREAM TEAM: REBORN

3, 2, 1… GO

Time Cap: 13 minutes

WORKOUT

Part 1:
200 Ski Erg Calories (shared)
Score 1: Time to complete calories

Part 2:
   4 Rounds for Time:
   20 Synchro Over-the-Bar Burpees
   20 Synchro Hang Kettlebell Snatches RX: 53/35 Scaled and Masters 50+ 35/26
   20 Synchro Toes-to-Bar (Scaled Knee Ups)
Score 2: Time to complete rounds

FLOW & STANDARDS
    •    All 3 athletes are working at all times

Ski Erg:
    •    Only 1 athlete works at a time
    •    Athletes may rotate at any time

Synchro Movements:
    •    All 2 athletes must be synchronized
    •    Reps count when all athletes reach the finish position together

⸻

SCORING
    •    Score 1: Time to complete 200 Ski Calories
    •    Score 2: Time to complete 4 rounds
    •    If capped:
    •    Record time to complete calories (if finished)
    •    Plus total reps completed in rounds

Buy-In:

50 Ski Erg Calories

Score 1: Time to complete calories

Part 2

4 Rounds for Time:

15 Over-the-Bar Burpees

15 Hang Kettlebell Snatches  RX 53/35 Scaled and Masters 50+ 35/26

15 Toes-to-Bar

Score 2: Time to complete rounds

3, 2, 1… GO

Time Cap: 13 minutes

⸻

WORKOUT

Buy-In:
50 Ski Erg Calories
Score 1: Time to complete calories

Part 2:
    4 Rounds for Time:
    15 Over-the-Bar Burpees
    15 Hang Kettlebell Snatches (any style, not required to alternate)          RX 53/35 Scaled and Masters 50+ 35/26
    15 Toes-to-Bar (Scaled Knee Ups)
Score 2: Time to complete rounds

Farmer Carry 

Night at the Roxxxxbury Indy
Workout
For Time

350m Farmer Carry – 53/35 lb (KBs)
15-12-9-12-15

Row (calories)
Thrusters – RX: 95/65 Scaled:  65/45 Masters 55+: 45/35
Chest-to-Bar Pull-Ups
Scaled: Ring Rows

Workout Flow
3…2…1… GO

Athlete begins with the 350m Farmer Carry

Both KBs carried the entire distance
Once the carry is complete, athlete moves immediately to the rig/rower
Athlete completes the chipper-style ladder:

15 calories row
15 thrusters
15 chest-to-bar pull-ups
Then repeats for 12, 9, 12, 15
Workout ends when the final set of 15 chest-to-bar pull-ups (or ring rows) is completed.

Movement Standards
Farmer Carry:
Athlete must carry both implements for the full 350m
Implements must be fully off the ground while moving
Athlete may set the implements down as needed (no dropping)
Distance must be completed before moving on

Row:
Monitor must be set to calories
Athlete must reach or exceed the target calorie count before moving on
Handle must be returned to the cradle before transitioning

Thruster:
Bar starts on the floor 
Athlete squats until hip crease is below the top of the knees
Athlete drives the bar overhead in one fluid motion
Full lockout at the top with:

Hips, knees, and arms fully extended
Bar directly over the middle of the body
Thruster must be completed in one continuous movement (no pause at the shoulders)

Chest-to-Bar Pull-Ups:
Start from a dead hang with arms fully extended
Heels may not be supported
Chest must clearly make contact below the collarbone at the top of the rep
Arms must return to full extension at the bottom

Scaled: Ring Rows
Ring set so athlete can achieve full body extension at the bottom
Heels remain on the floor
Body stays in a straight line throughout the rep
Chest must touch the ring at the top
Arms fully extended at the bottom

Scoring
Score 1: Time to complete the 350m Farmer Carry
Score 2: Metcon score

Time Cap:  20 minutes

If finished within the time cap: total time
If time capped: total reps completed

Night at the Roxxxxbury Indy Metcon

Night at the Roxxxxbury – Team of 3
Workout
For Time

Each athlete completes:

350m Farmer Carry – 53/35 lb (KBs)
Team Metcon (shared work):

27-21-15-9-15-21-27

Row (calories)
Thrusters – 95/65  Scaled 65/45
Chest-to-Bar Pull-Ups Scaled:  Ring Rows

Workout Flow
3…2…1… GO

Athlete A begins the 350m Farmer Carry
Athletes B & C start the Metcon:

Only one athlete may work at a time on the Metcon
Athletes may switch as often as desired
Only one athlete may be on a machine, barbell, or rig at any time
Farmer Carry Rotation
When Athlete A completes the Farmer Carry:

Athlete A tags Athlete B
Athlete B begins their Farmer Carry
Athlete A joins Athlete C on the Metcon (one working, one resting)
This rotation continues until all three athletes have completed their 350m Farmer Carry
After All Carries Are Complete
Once all three athletes have finished the Farmer Carry:

All athletes may rotate freely on the Metcon
Still one athlete working at a time

Movement Standards
Farmer Carry
Athlete must carry both KBs for the entire 350m
Implements must remain off the ground while moving
Athlete may set implements down as needed (no dropping)
Distance must be fully completed before tagging the next athlete

Row
Monitor must be set to calories
Calories must reach or exceed the target before advancing
Handle must be placed back in the cradle before the next movement

Thruster
Barbell starts on the floor 
Athlete squats until hip crease is below the top of the knees
Athlete drives the bar overhead in one continuous motion
Rep finishes with:

Hips, knees, and arms fully extended
Bar directly over the middle of the body
No pause permitted at the shoulders

Chest-to-Bar Pull-Ups
Athlete starts from a dead hang with arms fully extended
Chest must make clear contact with the bar below the collarbone
Arms must return to full extension at the bottom
Kipping and butterfly are permitted

Scaled: Ring Rows
Ring set to allow full arm extension at the bottom
Heels remain on the floor
Body stays in a straight line throughout the rep
Chest touches the ring at the top
Arms fully extended at the bottom

Scoring
Score 1: Total time to complete all three Farmer Carries
Score 2: Metcon score

Time cap:  20 mins

If completed within the time cap: total time
If time capped: total reps completed