5-5-5 minute rounds of:

Buy-in: 100 double unders, 20/16 cal echo bike

With remaining time: complete as many single arm alternating DB snatches.

For this event the athletes will work in a waterfall style order for 5 minutes, rest for 1 minute, for 2 total rounds.

First two movements of each interval are a buy-in.

In remaining time, athletes complete as many DB Snatches as possible.

The ultimate goal being to complete complete as many single arm alternating DB snatches as possible.

This workout begins with both athletes on the start mat.

At the sound of the beep, athlete 1 will advance to the double under station (jump rope in hand). At the sound of the beep athlete 1 will perform 100 DU.

Athlete 2 remains on start mat.

Once athlete 1 complets the DUs they will advance to the echo bike to perform 20 calories.

This releases athlete 2 from the start mat to advance to the jump rope and perform their 100 DU.

Once athlete 1 has completed their echo bike, they will then advance to the Dumbbell for the snatches.

This will release athlete 2 to advance to the echo bike. Once athlete 2 is done on the Echo Bike, they can advance to the Dumbbell snatches.

Only one athlete can work on the dumbbell snatches at a time.

At the end of the 5 minute window, all athletes will reset to the start mat.

At the 6:00 mark, athletes will repeat the buy-in work in the same waterfall fashion.

At the 11:00 mark the team score is the total number of repetitions of the single arm alternating DB Snatches.

Teams must switch which athlete goes first each round.

Rx -

Single arm alternating DB snatches 70/50

Scaled -

150 single unders

15/12 cal echo bike

Single arm alternating DB snatches 35/25

"Double DT"

With a running clock, complete 10 rounds of DT.

One round of DT - 12 deadlifts, 9 hang power cleans, 6 push jerks.

One score is the time it takes to complete 10 rounds of DT.

One athlete works at a time (switch after 1 full round is completed).

RX - 155/105.

Scaled - 105/65.

Time cap - 15 minutes.

2:30 of max cal ski erg immediately followed immediately by

2:30 of max sandbag squats; Rx - 150/100, Scaled - 75/45

Total score is Ski erg cals + sandbag squats = Total reps

30 Ground to overhead

10 Rope climbs

45 Wallballs

20 Bar muscle-ups

30 Toes to bar

This chipper workout is performed relay-style. Athletes may split the work however they wish. However, only one athlete may work at a time. Non-athletes must remain on start mat. New working athlete is not released until they are tagged at the start mat by the working athlete. The team's score on this workout is total time.

Time Cap: 12 min

RX: BB G2OH: 135/95

Sc: BB G2OH: 95/65

20 Rope pull-to-stand, 14/10 WB

30 Burpee jump pull ups, hanging knee raises

For time: In relay fashion

30 Ft Wobble Front rack lunges each

(RX 22.5# bar with 35KBs/22.5# with 20lbs;

Scaled 22.5# with 20lbs/22.5# with 10#CPs)

15(Rx);10(Scaled) Burpees over the rower each

15/12 cal row (Rx); 10/7 cal row(Scaled) each

30ft Hand stand walk each; Scaled - 30ft wheel barrow each

Time Cap: 7 min