Triple Threat Throwdown VII

OPEN: 10 Wallballs (20/14) 10 Box jumps (24/20) *Partner A will complete 1 round of 10 WBs & 10 BJs, then Partner B will complete each movement to complete round 2. Teammates will continue alternating rounds for the duration of the AMRAP. Score will be total number reps completed as a team. Only 1 partner working at a time. // RX: 20 Wallballs (20/14) 10 C2B Pull-ups *Partner A will complete 1 round of 20 WBs & 10 C2Bs, then Partner B will complete each movement to complete round 2. Teammates will continue alternating rounds for the duration of the AMRAP. Score will be total number reps completed as a team. Only 1 partner working at a time.

MASTERS: 3, 6, 9, 12 … OH Squats (85/55) C2B Pull-ups *Reps for both movements continue to increase by 3 each round for the duration of the AMRAP. Score will be total number of reps. // OPEN: 3, 6, 9, 12 … SDHP (85/55) Lateral Bar Burpees *Reps for both movements continue to increase by 3 each round for the duration of the AMRAP. Score will be total number of reps. // RX: 3, 6, 9, 12 … OH Squats (95/65) C2B Pull-ups *Reps for both movements continue to increase by 3 each round for the duration of the AMRAP. Score will be total number of reps.

OPEN: Clean & Jerks (95/65) *Men will be given 3 minutes to perform, and then the women will be given 3 minutes to perform. The bar will start from the ground at the beginning of each execution of the lift. The athlete will transition the bar from the ground to the shoulder, then from the shoulder to overhead locking out knees, hips and elbows to complete the lift. Score will be total number of reps performed by both team members during the duration of the AMRAP – each C&J will count as one rep as opposed to being broken down into 2 parts for 2 reps. // RX: Clean & Jerks (165/115)

MASTERS: Clean & Jerks (135/95) *Bar will start from the ground at the beginning of each execution of the lift. The athlete will transition the bar from the ground to the shoulder, then from the shoulder to overhead locking out knees, hips and elbows to complete the lift. Score will be total number of reps performed during the duration of the AMRAP – each C&J will count as one rep as opposed to being broken down into 2 parts for 2 reps. // OPEN: Clean & Jerks (95/65) // RX: Clean & Jerks (165/115)

OPEN: 2 Rounds of: 60 SDHP (85/55) 60 Lateral Bar Burpees *Finish w/ 400m Run *Teams can break up the repetitions however they see fit for their partnership. Each partner must complete at least 1 rep of each movement per round. Only 1 partner can work at a time, except for on the run. Both teammates must start the run together. Score will be determined by the time at which the last person for the team crosses the finish line. // RX: 2 Rounds of: 40 Thrusters (95/65) 40 Boxjumps (24/20) *Right into* 2 Rounds of: 40 SDHP (95/65) 40 Bar Facing Burpees *Finish w/ 400m Run *Teams will complete both rounds of thrusters and box jumps before moving onto the sumo’s and burpees. Teams can break up the repetitions however they see fit for their partnership. Each partner must complete at least 1 rep of each movement per round. Only 1 partner can work at a time, except for on the run. Both teammates must start the run together. Score will be determined by the time at which the last person for the team crosses the finish line.

MASTERS: 400m Run Then 3 Rounds of: 10 Thrusters (95/65) 20 Box jumps (24/20) Finish w/ 400m Run // OPEN: 400m Run; Then 3 Rounds of 15 Wallballs (20/14)(10’/9’) 15 Box jumps (24/20) Finish w/ 400m // RX: 400m Run Then 3 Rounds of: 10 Thrusters (115/75) 20 Box jumps (24/20) Finish w/ 400m Run