EVENT 1

4 Rounds for time.

• 5 Synchronized Burpees Over Bar
• Gymnastics Reps
• 15 Thrusters
• 250m Row

12 MINUTE CAP

RX: 10 Ring Muscle-Ups | 155/105
Intermediate: 10 Bar Muscle-Ups OR 20 C2B Pull-ups | 115/85
Scaled: 10 Pull-ups OR 20 Ring Rows | 75/55

At 3...2...1...go

• Round 1 begins.
• Both partners perform 5 synchronized lateral burpees over bar
• Then…partners work through the remainder of the reps however the team chooses.
• Gymnastics reps (n/a RX): Team must pick an option at the start of the workout and stick with that option.
  • Intermediate: if BMU's are picked, the only option for the entire workout is BMU's.
  • Scaled: if Pull-ups are picked, the only option for the entire workout is Pull-ups
• Thrusters: Team divides the reps as they see fit
• 250m Row: Team divides however they see fit (rower will be reset each round)

EVENT 2a

AMRAP 5

Double Unders

5 Snatch

RX:

35 Double Unders / 115/85

Intermediate:

25 Double Unders / 95/65

Scaled:

25 Drag Rope Singles / 35/20 DB Snatches

Event 2 workout Flow:

At 3...2...1...go

• Partner 1 begins with Double Unders
• Partner 2 begins on the Ski
• Partner 1 moves to the Snatches when the Double Unders are completed
• Once Partner 1 has finished their Snatches they will swap with Partner 2 and Partner 2 will work through the round of Double unders and Snatches.
• Partners will continue (and must) switch after each round until 5 mins has passed
• At the 5 min mark, the team will rest for 2 mins
• During the rest, the team can set their barbell up for their first lift. (1 barbell for all teams/divisions)
• At the end of the 2 min rest, the team will have 5 mins to find a 5 rep max for EACH teammate.

3 scores for Event 2:

1. Rounds & reps (2a)
2. Ski Cals (2b)
3. Team total lift weight (2c)

EVENT 2b

Ski for calories

Event 2c

5 rep max Deadlift

For time: (15min cap)

*** All reps can be split as desired ***

Round 1:

40/30 Calorie Echo Bike
TTB/Knee Raises
Handstand Walk / Bear Crawl
30 C & J / Cleans

Round 2:

30/20 Calorie Echo Bike
TTB/Knee Raises
Handstand Walk / Bear Crawl
20 C & J / Cleans

Round 3:

20/15 Calorie Echo Bike
TTB/Knee Raises
Handstand Walk / Bear Crawl
10 C & J / Cleans

**M/F team cals: 35, 25, 20

TTB:
RX: Rd1=40, Rd2=30, Rd3=20
Int: Rd1=30, Rd2=20, Rd3=15
Scaled (knee raises): Rd1=30, Rd2=20, Rd3=15

HSW:
RX: 45' with 15' unbroken sections
Int: 30' with 5' unbroken sections
Scaled (bear crawls): 45' - 15' unbroken sections

Barbell weights:
RX: Rd1=135/95, Rd2=185/125, Rd3=205/145
Int: Rd1=115/85, Rd2=135/105, Rd3 = 165/125
Scaled (cleans): Rd1=95/65, Rd2=115/75, Rd3=135/95

At 3...2...1...go

- Teammates work together through all calories and reps changing when the team sees fit
- Round 1 begins with the Echo bike
- Team works together to complete the Rd 1 calories
- Once calories are completed, the team then moves to the TTB/Knee Raises
- After all TTB/Knee Raises have been completed, the Handstand walk/Bear crawl distance is taken on
- When the entire distance has been completed, the team moves on to the C&J/Cleans at the Rd 1 weight
- At the completion of Rd 1, the team will work together and add weight to their barbells BEFORE moving to Rd 2
- Once weights have been changed...athletes will begin Rd 2
- Rd3 doesn't begin until the weights have been changed after Rd 2