Iron Wolf Invitational (Wolf's Den Rumble)

"4-3-2-1 COMPLEX"

Each Athlete gets 3 Total Attempts at the Complex.

If the Bar is dropped before the Complex is completed, that will count as a missed attempt. 

The Complex is:

4 Deadlifts

3 Hang Power or Squat Cleans 

2 Front Squats

1 Shoulder to Overhead

*8 Minute Total Cap per Heat* 

15 AMRAP

FOR POINTS

ALL REPS=1 REP

200M COMPLETED RUN=1 POINT

1 COMPLETED ROUND IS 183 POINTS

200M RUN TOGETHER

-INTO-

ROUND 1

RX: 30 WALL BALLS 20/14

INT: 30 WALL BALLS 16/10

BEG: 30 WALL BALLS 12/8

200M RUN

-INTO-

ROUND 2

RX: 20 HANDSTAND PUSH UPS

INT: 20 PIKE PUSH UPS (GROUND NO BOX)

BEG: 20 PUSH-UPS

200M RUN

-INTO-

ROUND 3 

RX: 10 CHEST TO BAR

INT: 10 PULL-UPS

BEG: 10 JUMPING PULLUPS/RING ROWS

RINSE AND REPEAT 

*ONE PARTNER WORKS AT A TIME*

5 Rounds for Time

30 reps of each split evenly

RX: 20/14 Wall Ball Sit-Ups

INT: 14/10 

BEG: Sit-Ups

-Into-

30 reps of each split evenly

RX: Box Jump Overs 30/24

INT: Box Jump Overs/Step Overs 24/20

BEG: Box Jump Overs/Step Overs/Plate Jump Overs (three 45's minimum)

-Into-

30 Reps Split Evenly

Burpee over Partner