RAF Throwdown

Each athlete will complete 2 laps of the arena. On return of the final athlete, the team must then attempt to complete: 41-34-27-21-15-09 Pull ups (kipping allowed), toes to bar, wall ball shots Time cap: 20 mins

8 min AMRAP of: 8 deadlift at 60kg 8 wall ball shuttles 8kg

8 min AMRAP of the following: 8 kettlebell ground to overhead 24/16 8 burpees

Each athlete will complete: 1km row 30 barbell lunges 40/25 10 push press 40/25 Time cap: 20 min

Each individual must attempt to complete in a 6 minute window per athlete: Thruster: 5 reps: 40 / 15 Thruster: 4 reps: 50 / 25 Thruster: 3 reps: 60 / 35 Thruster: 2 reps: 70 / 45 Thruster: 1 rep: 80 / 55 The score is the combined rep total of the team. Team mates are not able to assist with any movements during the event. Scored: For reps

This is a chipper workout, a race essentially. When teams start the workout will depend on their overall table position thus far. The 1st place team will start on 3, 2, 1 GO… The second placed team will start 10 seconds later, followed by the third placed team 10 seconds after them, and finally the 4th placed team 10 seconds after them. 100 Thrusters @ 40 / 25 90 Hang Cleans @ 40 / 25 80 Burpee Box Jumps @ 24” 70 American KettleBell Swings @ 24 / 20 60 Pull Ups (Kipping allowed) (Backup: 60 Cal Row) 50 Ab Mat Sit Ups 40 Overhead Squats @ 40 / 25 30 Individual lane shuttles 20 Tyre Flips 10 Bar Muscle Ups (Scale option): 20 team Synchronised Burpees. 3 Team Lap of Astro Arena. (Scored once final team member is back in their lane). Time cap: 30 mins