'EURGH'

PART A)
8 Minute max cal Row

PART B)
8 Minute max cal Ski

PART C)
4 Minute max sync* Box overs @ 24/20"

*2 Partners sync

All cals for parts A and B are split as needed.

'HEY AQUA LUNG!'

For Time

63-45-27
Thrusters @ 40/25kg
Burpees over bar

All reps are split as needed.

Time Cap: 12 Minutes

'CLEAN THAT SH*T UP!'

Each team member establish:
1-Rep max Hang clean

Power or Squat clean is permitted.

Time Cap: 10 Minutes

'GRIPPY McGRIPPERSON'

Each team member establish:
Max unbroken set of Hang power clean + jerks @ 42.5/30kg

Once barbell passes below knee, the set is done.

Time Cap: 6 Minutes

'BALLS OOT'

AMRAP 15

Max cal C2 bike
Max KB Swings @ 24/16kg

Teammates 1 + 2 work through cals / swings. Teammate 3 holds D-Ball @ 50/30kg. Rotate on the drop of D-ball.

Work can only start when D-ball leaves the floor.

SCORING: Total Cals + Total Swings

'HERE COME THE GIRLS'

Teammate 1: Diane

For Time
21-15-9
Deadlifts
Handstand push ups

Rx: Barbell @ 102.5/70kg / HSPU
Scaled: Barbell @ 60/42.5kg / Wall kick ups

Time Cap: 5 Minutes

Teammate 2: Karen

For Time
150 Wall balls @ 9/6kg

Time Cap: 5 Minutes

Teammate 3: Fran

For Time
21-15-9
Thrusters
Pull ups

Rx: Barbell @ 42.5/30kg / Pull ups
Scaled: Barbell @ 35/25kg / Jumping pull ups

Time Cap: 5 Minutes

'DOUBLE DT'

For Time

10 Rounds
12 Deadlifts
9 Hang power cleans
6 Push jerks

Rx: Barbell @ 70/47.5kg
Scaled: Barbell @ 42.5/30kg

All reps are split as needed.

Time Cap: 12 Minutes

'FISH AND CHIPPA'

15 Minute Window

120/90 Cal Ski
90 Toes to bar
60 DB Snatch
30 DB Burpee box step-overs @ 24/20"
Max Wall walks in remaining time

Rx: T2B / Dumbbells @ 2 x 22.5/15kg / Full wall walks
Scaled: Knee raises / Plate @ 20/15kg / Scaled wall walks

All reps are split as needed.

TIEBREAKER: Completion time of workout (final burpee box over)

'DON't DROP IT'

AMRAP 10

5 Single-arm DB Hang clean + jerk
25ft Single-arm Overhead walking lunge

Rx: Dumbbell @ 1 x 22.5/15kg
Scaled: Dumbbell @ 1 x 15/10kg

Performed 'you go I go style' as one round each.

If dumbbell touches floor at any point there is a 5 sync down up penalty for all three teammates.

'THE FINALE'

For Time

Grace
30 Clean + jerks

400m Run

Amanda
9-7-5
Snatches
Muscle ups

400m Run

Grace
30 Clean + jerks

Rx: Barbell @ 60/42.5kg / ♂ Muscle ups ♀ C2B
Scaled: Barbell @ 40/30kg / Jumping C2B

Time Cap: 16 Minutes

Run is performed as a team, all other reps are split as needed.