GRIT ON THE GREEN

BANGING 

90SEC ON X 6 (3 EACH) Alternating 

YOU GO I GO

3 Complexes (1 Wall Walk + 2 WFSHSPU) (Advanced)

6 Wall Walks (Int)

Remaining time Max Rep @70/45 Int - 40/30kg

Deadlift
Power Clean
Thrusters

Scored as total time to complete

(9min)

1min rest -

& CLANGING

5MIN TO ESTABLISH

Clean Complex. 

1 Clean + 2 Front Squats + 1 Jerk

Scored as total weight combined from a sucessful lift from each partner

Notes 

Scored as 2 seperate events 

BANGING 

Advanced

90SEC ON X 6 (3 EACH) Alternating 

YOU GO I GO

3 Complexes (1 Wall Walk + 2 WFSHSPU) (Advanced)

or

9 Wall Walks

Remaining time Max Rep @70/45 

Round 1 - Deadlift
Round 2 - Power Clean
Round 3 - Thrusters

Intermediate

4 Wall Walks (Int)

or 

8 Half Wall walks 

Remaining time Max Rep @50/35kg

Round 1 - Deadlift
Round 2 - Power Clean
Round 3 - Thrusters

Scored as total time to complete

(9min)

1min rest -

& CLANGING

5MIN TO ESTABLISH

Clean Complex. 

1 Clean + 2 Front Squats + 1 Jerk

Scored as total weight combined from a sucessful lift from each partner

Notes 

Scored as 2 seperate events 

Your choice of buy in for each interval must be the same across all intervals

HRPU Standard is quads must remain off the floor during the rep

ADVANCED

Echo bike

40/30-40/30-40/30

C2B / Sync Toes-To-Bar / BMU

60-40-20

INT

Echo bike

40/30-40/30-40/30

Pull Ups / Sync Knees-To-Chest / Toes-To-Bar

30-30-30

Buy In

15 Sandbag Cleans

Into

100m DB/Sandbag Carry (1 Partner with heavy db + Other with sandbag)

15 Synchro Single DB Box Step Ups

40 Alt Single DB Hang Squat Cleans 

15 Syncro Single DB Box Step Ups

100m DB/Sandbag Carry (1 heavy db + sandbag)

Buy Out 

15 Sandbag Cleans 

15min Cap

Notes

On "3, 2, 1," athletes will run to their sandbags.

They will complete 15 sandbag cleans, advancing their sandbags forward every 5 reps (with the last 5 done on the start line).

Sandbag cleans require standing tall with the opposite arm stretched out for reps to count. If the sandbag goes over the shoulder, it will be a no rep.Once 15 reps are complete, athletes will carry the sandbag and a heavy dumbbell located behind the box for 100 meters.

Implements can only be switched after reaching 50 meters. The dumbbell can be carried in any manner as long as one hand maintains a full grip.

The sandbag can also be carried in any way, as long as it’s not resting on your legs.

Athletes will then complete 20 synchro box step-ups, with one athlete using the heavy dumbbell and the other using the lighter one.

The dumbbell for the box step-ups can be held in any manner as long as one hand maintains a full grip.

The lighter dumbbell must start and finish on the box.

Next, athletes will complete 40 alternating hang dumbbell squat cleans with the heavy dumbbell, done behind the box and start line. Reps can be shared in any manner.

After this, athletes will return to the box for another 20 synchro dumbbell step-ups. The light dumbbell will remain on the box. Athletes will then complete another 100-meter carry with the sandbag and heavy dumbbell, following the same standards as above.

Finally, athletes will finish with 15 sandbag cleans, advancing the sandbag forward every 5 reps, ending back where they started.

They will then sprint over the finish line upon completing their last sandbag clean.

Sandbags 
Adv 70/45kg 
Int 45/30kg 

Dumbbell

Adv 32.5/22.5kg

Int 22.5/15kg

Box

Adv & Int 24/20"

"It's Not Greener"

3 Rounds

8 15m Synchro Shuttle Runs 

16 Burpees over the rower

20 Synchro Alt DB Snatch (Partner 1 Heavy DB, Partner 2 Light DB)

"On The Other Side"
Max Cal Row in remaining time

Advanced - M32.5 & 22.5kg / F22.5kg & 15kg
Int - M22.5 & 15kg / F15 & 10kg 

Notes

On "3, 2, 1, go," athletes will start with 8 15m Synchro Shuttle runs. Both athletes must cross the line and touch the ground together.

After completing 8 reps, athletes will perform 16 Burpees over the rower, which can be shared. Make sure no part of your body touches the rower, as this will result in a no rep.

Next, athletes will complete 20 Synchro DB Snatches, with one athlete using a heavy dumbbell and the other using a lighter one. Both heads of the dumbbell must touch the ground, and while the dumbbells don't need to touch the ground simultaneously, they must be locked out at the top at the same time.

Repeat this sequence for 3 rounds.

After completing the 3 rounds, athletes will start a max calorie row for the remaining time.

No minimum work is required.

2 Seperate Scored Events 

Score 1 - Time to complete the 3 rounds of shuttles, burpees and db snatches 

Score 2 - Calories accumulated on rower in remaining time

"It's Not Greener"

3 Rounds

8 15m Synchro Shuttle Runs 

16 Burpees over the rower

20 Synchro DB Snatch (Partner 1 Heavy DB, Partner 2 Light DB)

"On The Other Side"
Max Cal Row in remaining time

Advanced - M32.5 & 22.5kg / F22.5kg & 15kg
Int - M22.5 & 15kg / F15 & 10kg 

Notes

2 Seperate Scored Events 

Score 1 - Time to complete the 3 rounds of shuttles, burpees and db snatches 

Score 2 - Calories accumulated on rower in remaining time

DB for snatches can be brocken however