Cutthroat Competition

FINAL WOD: “Bike Drop Finale” 
For Time:
100 Double DB Hang Clean & Jerks (35s/25s)
100 Abmat Sit-Ups
100 Calorie Bike

Time Cap: 12 Min 

FLOW:
Teams will work relay-style with one athlete moving at a time and will split reps however they choose.
BUT—you must complete all 100 reps of one movement before moving to the next.

MOVEMENT STANDARDS:
Double DB Hang Clean & Jerk (35s/25s):

DBs begin on the ground
First rep must be lifted from the ground to full extension before lowering into hang position
From the hang, clean both DBs to the shoulders
Then, Jerk the DBs overhead (Push Jerk or Split Jerk allowed)
Finish position: Standing tall with DBs overhead, hips and knees fully extended
You may lower DBs to hang or ground to rest or switch partners—no drops from overhead

Abmat Sit-Ups:

Start seated upright
Lower until hands touch the floor behind the head, then sit up until hands touch in front of the toes
Reps that don’t meet both points of contact = NO REP

100 Cal Bike:

One bike per team
Athletes may switch as needed
Adjust the seat settings before hopping on if needed
Crank out 100 cals before the 12-minute cap!

SCORING:
Total Time to Finish OR Total Reps Completed if Capped

“Don’t Drop the Bag”
AMRAP 15
100m Runs
While 1 person is holding a sandbag

On the call of 3, 2, 1… GO! — one teammate will pick up a sandbag and hold it while another athlete heads out for a 100m run. The third teammate gets to rest... for now. 

You decide the strategy:

One person can hold the sandbag the entire time while the other two alternate runs
Or, rotate sandbag duty, rest, and runs however you like!
Key Rule: The sandbag MUST be off the ground for a run to count.

If someone takes off while the bag is on the ground = NO REP
If the bag drops mid-run = NO REP
This one’s all about communication, teamwork, and grip strength. So plan smart, stay sharp, and whatever you do—don’t drop the bag.

EMOM 12
 Station 1: Row for Calories
 Station 2: Box Jumps / Step Ups (24/20")
 Station 3: Overhead Plate Hold (25/15#)

On the call of 3, 2, 1… GO!, all three teammates will start at a different station. Athletes may choose their starting positions, but must rotate in the same order every minute for a total of 12 minutes—each station x4 rounds.

Station Rules & Standards:

ROW:

Your score = total Calories shown on the screen after 12 minutes.
Do NOT reset or touch the screen! We take the number exactly as is at the end.

BOX JUMPS / STEP UPS (24/20”):

Box Jumps: Two-foot takeoff, two-foot landing. Must fully stand up (hips & knees extended) and step down. No rebounds! Rebounds will result in a NO REP.
Step Ups: Both feet must touch the top of the box with full extension, and both feet must return to the ground to complete the rep.

OVERHEAD PLATE HOLD (25/15#):

Plate must stay overhead and off the head at all times. Bent arms are allowed, but no resting on your head or dropping the plate.
Dropped plate = 10-rep penalty added to your final box jump total.

Scoring:
Your team score = Total Calories Rowed + Total Box Jump/Step Up Reps
(Plate Hold is not scored but affects penalties!)

15–12–9
Wall Balls (20/14# to 10'/9')
Deadlifts (135/95#)
Lateral Line Burpees

Time Cap: 15 Minutes

FLOW:
This is a relay-style workout, where each athlete completes the full round before the next person starts.

On the call of 3, 2, 1... GO!:

Partner 1 completes:
  15 Wall Balls → 15 Deadlifts → 15 Lateral Line Burpees
Then Partner 2 goes
Then Partner 3 goes
Repeat the same flow for the 12-rep round, and again for the 9-rep round. The workout ends when all 3 athletes complete the final 9-9-9, or when the 15-minute time cap is reached.

MOVEMENT STANDARDS
Wall Balls (20/14#):

Full squat below parallel
Ball must touch the target (10' for men, 9' for women)
No-rep if squat isn’t low enough or ball doesn’t hit the target

Deadlifts (135/95#):

Bar must start from the ground
Athletes must stand tall at the top: hips and knees locked out, shoulders stacked over the bar
No bouncing or short-range reps—no-rep if not fully extended or bar doesn't touch ground between reps

Lateral Line Burpees:

Chest, stomach, and thighs must touch the ground
Two-foot jump over the line
Hands must leave the floor during the jump
No-rep for incomplete chest-to-floor contact or keeping hands on the floor over the line

Scoring:
Score is total time to complete all reps OR number of completed reps if capped.