FIRE IT UP

AMRAP15 (MF/MF)

21/18 Sync Cal Bike Erg (2)

15 Sync D-Ball Bear Hug Squats (2)

9 Sync D-Ball Toss (2)

RX - 40/30

Intermediate - 30/20

Masters - 30/20

Scaled - 20/12

As Many Reps as Possible
Score is Total Reps

3-2-1 GO The 1st Male and Female pair will start to work away at the 21/18 Cal Bike Erg together, once they have both completed the calories they will then start 15 Synchro D-Ball Bear hug squats, synchro is at the top and bottom of the squat (the bottom of the squat is below parallel) the D-Ball stays at chest height throughout the squats, once they have completed these they will start the 9 D-Balll toss from the ground, thedeadball MUST make contact with the shoulder before it rolls off the back to the ground, the syncro picking the D-Ball Up. Once all exercises are complete the judge will que the next 2 to start.

MIDLINE MESS

FOR TIME (15MIN Cap)

50 Cal Ski (2)

10 Sync BBJO (4)

50 Sync T2B

(2)10 Sync BBJO (4) 

50 Sync C2B (2) 

10 Sync BBJO (4)

50 Sync T2B (2)

10 Sync BBJO (4)

3-2-1-GO Team 2 members will work away at 50 cals on a Ski Erg each, members can switch in and out until all 50 on each have been completed. Once completed all members will complete 10 burpee box jump overs (sync at the bottom of the burpee) with that done any 2 members can start the 50 Sync toe 2 bars switching in and out to work away at the reps. Any 2 at any time can work away at these but must be synchronised in 2s, then back to burpee box jump overs in 4s then Chest 2 bars in 2s, back to burpee box jump overs in 4s then toe 2 bars in 2s and finish off with burpee box jump overs. Lessgoo! 

INT/MASTERS

50 Cal Ski (2)

10 Sync BBJO (4)

50 Sync T2B (2)

10 Sync BBJO (4) 

50 Sync Pull Up (2)

10 Sync BBJO (4)

50 Sync T2B (2)

10 Sync BBJO (4)

SCALED

50 Cal Ski (2)

10 Sync BBJO/Step over (4)

50 Sync Abmat Sit-Up 10/5kg Plate (2)

10 Sync BBJO/Step over (4)

50 Sync Ring Row (2)

10 Sync BBJO/Step over (4)

50 Sync Abmat Sit-Up 10/5kg Plate (2)

10 Sync BBJO/Step over (4)

(2) = 2 Working at a time in Sync

(4) = 4 Working at a time in Sync

FOR WEIGHT

Part A. M/F Pair 1: 1RM Power Snatch

Part B. M/F Pair 2: 1RM Power Clean

3-2-1-GO Pair 1 (M/F) will have 8min to find their 1RM Power Snatch, at the 8min mark Pair 2 (M/F) will have 8min to find their 1RM Power Clean, the lifts will be in that order. This is a Part A & Part B wod

Score Part A - Combined Snatch weight

Score Part B - Combined Clean weight

FOR WEIGHT

Part A. M/F Pair 1: 1RM Power Snatch

Part B. M/F Pair 2: 1RM Power Clean

3-2-1-GO Pair 1 (M/F) will have 8min to find their 1RM Power Snatch, at the 8min mark Pair 2 (M/F) will have 8min to find their 1RM Power Clean, the lifts will be in that order. This is a Part A & Part B wod

Score Part A - Combined Snatch weight

Score Part B - Combined Clean weight

THE REST IS PUDDING B
E4MIN x4
Player 4
2MIN to Complete
15/12 Cal Row
RX: 12 Strict HSPU
INT/MAST: HSPU
SC: HRPU
In remaining Time: You chose
Ring Row = 1 Point
Pull Up = 2 Point
C2B = 3 Point
BMU = 5 Point
Pull Over = 6 Point
Score: Least amount of points of the 4 rounds
 
3-2-1-GO Part B Player 4 will have 2 min to complete their work and in the remaining time select a gymnastic movement they would like to collect as many points as possible on. Player 4 must let the judge know what the movement is before they start each round, no changing mid round.