Mutiny on McGee

7 min total:

1 min on/2 min off

Min 1: Max slamball over bar

Min 2-3: Rest

Min 4: Max Single Unders

Min 5-6: Rest

Min 7: Max L-Sit Hold

15-17

45/3 Slamball

Fat Rope ( 8 ft rope provided) 

L- sit on Parallettes

12-14

35/25 lb Slamball

Fat Rope ( 8ft rope provided)

L-Sit on Parallettes

9-11

15 lb Slamball

Drag rope provided

L-Sit on Parallettes

6-8

10lb Slamball

Jump rope ( highly recommended to bring your own)

L-sit on parallettes

3 rounds for time:

10 double DB front squats to box

10 double DB shoulder -to -overhead

10m hand-over-hand sled pull

tie break is last full round completed

21-15-9 Thrusters

3-2-1 Rope Climbs

15-17

75/55 lb barbell

12ft rope 

12-14

55/35 lb barbell

10 ft rope

9-11

15lb barbell

8ft rope

3 Min AMRAP

on "3,2,1 Go," the athlete will begin their bike or shuttle run. After reaching the calories or distance requirment, athletes will move to the barbell or burpees for the remainder of the 3 minutes. On the barbell, the athlete can choose to deadlift, clean, or ground to overhead, all resultin in different point values. 

Rest 3 minutes 

Then complete Sea Legs part B

15-17

95/75 lb barbell

12/9 Cal Seatless Assault bike

12-14

85-55 lb Barbell

10/8 Cal Seatless Assault Bike 

9-11

100 m shuttle run (10m segments)

35 lb Barbell

6-8 

100 m shuttle run (10m segements)

Burpees

After completing part a athletes will rest 3 minutes

On "3-2-1 Go," the athletes will begin their bike or run again. After reaching the required calories or distance , athletes will move to the rig to complete gymanstics movements. 

12-17

Jumping Chest to Bar 1 pt.

Pull-up 3 pt

Bar Muscle- Up 5pt

6-11

Sit- up 1 pt.

Knee- Raises 3 pts.

Toes-to-Bar 5 pts.

12+

300 run
15 m weighted front rack lunge
300 row
20 wegithed step ups
300 m run

25 ALT DB Snatches

6-11

200 run
15 m front rack lunge
200 row
20 step ups
200 run
25 DB snatches