Mayday Mayhem

RX:

20 Cal Bike

20 Lateral burpees over a dumbbell 

Scaled:

15 Cal Bike

15 Lateral burpees over a dumbbell

At 3, 2, 1, GO...athlete A will run from their starting mat to the bike and complete 20 calories. They will run back to their starting mat, tag athlete B and then athlete A will begin their 20 lateral burpees over a dumbbell. After athlete B is tagged, they will run to the bike and complete their 20 calories. Continue in this fashion until all four athletes have completed 20 calories on the bike and 20 lateral burpees over a dumbbell. 

Cannot "leap frog" teammates. You can not begin your burpees until athlete before you has finished theirs. 

Can go in any order. Must restart bike screen before starting your calories. 

11 min cap

WOD 1 “SOS”

10 min cap

21-15-9-9-15-21

Sycnhro Thrusters (RX 95/65) (Scaled 75/55)

Toes to Bar (Scaled Knee raises)

First M/F duo will complete the 21-15-9 synchro thrusters & toes to bar, tag the other pair and second M/F duo will complete the 9-15-21 synchro thrusters & toes to bar.

Synchronization is at the bottom of a full depth squat and top with full lock out of the thruster.

Toes to bar: 1 person works, 1 person hangs form rig. Can switch from T2B to hang at any point with partner. Partner must be hanging for reps to count.

Score is time completed. For every incomplete rep :01 added to time time cap.

WOD 2 “DEFCON 3”

3 Rep Max Shoulder to Overhead

6 min total per pair

F/F, M/M (Females go first, males go second)

Shoulder to overhead: strict press, push press, push jerk, split jerk are all acceptable. First rep must be cleaned from the ground.

Plates in station:

2x45, 2x25, 2x15, 4x10, 2x5, 2x2.5

1 45# bar/1 35# bar

WOD 3 “Four-Alarm”

Part A: 8 min clock
50m Sled Push (RX: 100/55, Scaled: 65/35)

300m Run

Max KBS (53/35) (35/26)

Relay style.

Person A will seld push 50m (25m down/25m back) and TAG person B to begin their sled push. Person A will then move on to the 300m run and then move to max effort KBS.

Once person B finishes their sled push, they will TAG person C to begin their sled push. Person B will then move on to the 300m run and then move to max effort KBS. Continue in this fashion until all four athletes have gone.

When you complete the sled push and the run, you can rotate the KBS as desired, but only 1 person is working at a time.

20 rep penalty per teammate that does not complete the sled & run.

Score is total KBS between all four athletes.

1 min transition

Part B: 6 min AMRAP

M/M, F/F Partners (RX 135/95) (Scaled 95/65)

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

When the clock hits 9:00, athletes will begin the AMRAP.

Male athletes will share one bar. Female athletes will share one bar. Male & female athletes are working at the same time (2 judges per team).

I go, you go.

Male athlete A will complete 3-3-3, Male athlete B will complete 3-3-3...AMRAP.

Female athlete A will complete 3-3-3, Female athlete B will complete 3-3-3...AMRAP.

Score is total rounds + reps for all four athletes.