Elite INDIVIDUAL

FOR TIME:

5 Rounds of:
15 HSPU
5 Overhead Squats (205, 125lb)

Right into,

5 Rounds of:
5 Ring Muscle Ups
15 Overhead Squats (115, 80lb)

Time-Cap: 12 Minutes

Elite TEAMS OF 3

5 Rounds For Time:

30 HSPU | Other athlete hangs
5 Synchro Heavy Overhead Squats (205/185lb, 145/135lb)

– into

5 Rounds for time
30 Toes-to-Rings | Other athlete holds HS
15 Synchro Light OH Squats (135/115lb, 95/80lb)
*they rotate after an entire round has been completed

Time-Cap: 16 Miniutes

Elite INDIVIDUAL

ELIMINATION STYLE, FOR TIME:

60ft HS Walk
90ft Sandbag Bear Hug Carry
300ft Shuttle Run
90ft Sandbag Bear Hug Carry
60ft HS Walk

200lb, 150lb

Round 1: All
Semi-Finals: Top 20
Finals: Top 10

*HS Walk in 30ft UB Segments

Time-Cap: 3 Minutes

Elite TEAMS OF 3

Each athlete completes the following in relay, for time:

60ft HS Walk
90ft Sandbag Bear Hug Carry
300ft Shuttle Run
90ft Sandbag Bear Hug Carry
60ft HS Walk

200lb, 150lb

Round 1: All
Finals: Top 10 Teams

*Each 30ft increment of HS Walk has to be UB

9:00 Each Round

Elite INDIVIDUAL

FOR TIME | 21-15-9

Thrusters (135, 95lb)
C2B
Cal Echo Bike

Time-Cap: 10 Minutes

Elite TEAMS OF 3

For Time | 30-20-10

Worm Thrusters
Synchro Chest to Bar Pull Ups*
Cal Bike Each

~3 Athletes working at the time

Time-Cap: 12 Minutes

Elite INDIVIDUAL

FOR TIME | 3-3-3-4 MIN ROUNDS OF:

Buy-in:
75 Heavy Dubs
25 Medball GHD’s

With remaining time, each round:
Flipsled Flips

~1min Rest b/w Rounds

Time-Cap: 16 Minutes

Elite TEAMS OF 3

For Time | 5-5-5 min Rounds of:

R1: A1-A2-A3
R2: A2-A3-A1
R3: A3-A1-A2

Buy-in:
100 Heavy Dubs
30 GHD Sit-ups

With remaining time:
FlipSled Flips

~1min Rest b/w Rounds

Time-Cap: 17 Minutes

Elite INDIVIDUAL

FOR TIME:

2,500/2,000m Row
250m Swim
2,000m Run

Time-Cap: 30 Minutes

|

Elite TEAMS OF 3

For Time:

Two athletes work at a time, to accomplish the following distances per machine:

Rower 1 – 3000m/2500m
Rower 2 – 3000m/2500m

250m Swim Each

Runner 1 – 2400m
Runner 2 – 2400m

Time-Cap: 30:00 Minutes

Elite INDIVIDUAL

FOR TIME:

48 Box Jump Overs (24, 20in)
24 Double KB FR Box Step-Overs (62lb, 44lb)
8/6 Rope Climbs
24 Burpee Box Jump Overs (24, 20in)
48 KB Deadlifts (62lb, 44lb)

Time-Cap: 10 Minutes

Elite TEAMS OF 3

For Time:

50 DBall Cleans (150, 100lb)
50 Burpee Box Jump Over (36, 30in)
10 Legless Rope Climbs
10 Rope climbs
50 Box Jump Overs
50 Double KB Hang to Overhead (62, 44lb)

Time-Cap: 14 Minutes

Elite INDIVIDUAL

FOR TIME:

3 Hang Cleans
3 Front Squats
3 Shoulder-to-Overhead

2 Hang Cleans
2 Front Squats
2 Shoulder-to-Overhead

1 Hang Clean
1 Front Squat
1 Shoulder-to-Overhead

Male Load: 275lb, 295lb, 315lb
Female Load: 185lb, 195lb, 205lb

Time-Cap: 5 Minutes

Elite TEAMS OF 3

For Time:

9 Hang Cleans
9 Front Squats
9 Shoulder-to-Overhead

6 Hang Cleans
6 Front Squats
6 Shoulder-to-Overhead

3 Hang Cleans
3 Front Squats
3 Shoulder-to-Overhead

Male Load: 275lb, 295lb, 315lb
Female Load: 185lb, 195lb, 205lb

Time-Cap: 8 Minutes