BALL'N

4 min AMRAP

2 athletes of opposite sex perform one synchro burpee-over-bag into ground-to-overhead with sandbag

followed by next 2 athletes. Continue for 4 minutes.

RX males: 100lb bag

RX females: 75lb bag

Scaled males: 75lb bag

Scaled females: 50lb bag

*synchro burpee-chest on the floor simultaneously

*synchro ground-to-overhead- bag must meet overhead simultaneously

Score= completion of both movements = one rep

Total reps = score

BRAEMAR STONE TOSS

This is a Floater workout and may be comlpeted at any time.

Each person on the team will have a turn.

Stone must be held palm up under chin/ear. Thrower must spin three times before launching the rock as far as possible.

Score: total distance thrown by team in inches

Devil Does Snatches

4x4 MIN. AMRAP

MIN. 1-4: Athletes 1+2 (MM or FF)

40 Synchro. Alternating Single DB Snatch Bye-In

Remaining Time: I GO You Go Burpee Box Jump

MIN. 5-8: Athletes 3+4 (MM or FF)

40 Synchro. Alternating Single DB Snatch Bye-In

Remaining Time: I GO You Go Burpee Box Jump

MIN. 9-12: Athletes 1+2 (MM or FF)

20 Synchro Alternating Single DB Devils Press Bye-In

Remaining Time: I GO You Go Burpee Box Jump

MIN. 13-16: Athletes 3+4 (MM or FF)

20 Synchro Alternating Single DB Devils Press Bye-In

Remaining Time: I GO You Go Burpee Box Jump

*DB Weights: RX(Male) 50lb, RX(Female) 35lb

Scaled(Male) 35lb, Scaled(Female) 25lb

*Box Heights: Male 24in., Female 20in.

*Synchro Standards: Both DB movements Synchronize at the top of the

movement. With the knees, hips and arms at full extension.

*BBJ Standards: The burpee must be done facing the box, making sure

that the chest makes contact with the floor. The athlete may jump

or step onto and or down from the box, making sure the knees

and hips are locked out at the top of the box.

**only one athlete on box at a time, burpees may be done simultaneously. Rep will count when standing erect on box.

Score: total number of burpees completed

Gain & Lose The Weight

20 min CAP

Athlete 1- Establish a max Clean

Athlete 2- Establish a max Deadlift

Athlete 3- Establish a max Clean

Athlete 4- Establish a max Deadlift

Row for pounds with remaining time (Calories)

*Athlete 1-2 must be same gender and athlete 3-4 must be the same gender

*The weight on the bar can not go down between the Clean and Deadlift! The next athlete must lift the same or more weight than the previous athlete.

*Females using 35lb bar, Males using 45lb bar.

*Each pair starts with an empty bar

The 20 minutes is to be split between the lifts as seen fit

The non-lifting athletes may load the bars for the lifting athletes

Deadlift Standards Both traditional and sumo are allowed. The bar is lifted until the hips and knees reach full extension with the head and shoulders behind the bar

Clean Standards At the top of the lift, the bar should rest on the top of the shoulders with the hips and knees fully extended and elbows finishing in front of bar

Scoring:

WEIGHT TOTAL (DL+clean+DL+clean) -body weight of entire team + calories rowed=score

HOSED

15 MIN. AMRAP

*50yd. Worm carry: (RX) 5 Synchro. Thrusters Every 10yds.

(Scaled) 5 Synchro. Squats Every 10yds.

*50yd. water bucket carry: may be split anyway between athletes (lost water will loose points/per inch lost)

*25 WBOG: (MM) (FF) (Wall Ball Over Goal) (over and back is 1)

*50 yd water bucket carry

*50yd. Worm carry: (RX) 5 Synchro. Thrusters Every 10yds.

(Scaled) 5 Synchro. Squats Every 10yds.

**lunges with worm for the remaining time (yards for lead athlete counted as reps)

* WB Weight: (RX) M-20 F-14, (Scaled) M-14 F-10

*Synchro. Thrusters: After cleaning the worm, walk 10 yards for the first set of thrusters (5). The rep counts when all athletes synch at the bottom of the squat then stand moving the worm to the opposite shoulder.

*Synchro. Squat: After cleaning the worm, to the shoulder advance to the 10-yard line and begin the

first set of squats (5). The rep counts when all athletes synch at the bottom of the squat.

*WBOG Standards: The athlete may get ball over goal in any manner, but rep will not count if the goal is hit by the ball.

*Water loss per in bucket will loose reps

Scoring:

10 points every 10 yards moved+wall ball reps+1 point for every yard moved during lunges - inches of water loss

Push Pop

14 MIN. TIME CAP

*All Athletes 15 Synchronized Push-Ups

*Athlete 1- 50yrd. Sprint - will include hurdle that must be gone over

*All Athletes 15 Synchronized Push-Ups

*Athlete 2- 50yrd. Sprint- will include hurdle that must be gone under

*All Athletes 15 Synchronized Push-Ups

*Athlete 3- 50yrd. Sprint- will include hurdle that must be gone over

*All Athletes 15 Synchronized Push-Ups

*Athlete 4- 50yrd. Sprint- will include hurdle that must be gone under

*All Athletes 30 Synchronized Air-Squats

*Athlete 1- 50yrd Sprint - will include hurdle that must be gone over

*All Athletes 30 Synchronized Air-Squats

*Athlete 2- 50yrd Sprint- will include hurdle that must be gone under

*All Athletes 30 Synchronized Air-Squats

*Athlete 3- 50yrd Sprint-will include hurdle that must be gone over

*All Athletes 30 Synchronized Air-Squats

*All Athletes - 100yrd Sprint-all athletes must go under the hurdle

*Time of completion will be used as a tie-breaker

*Synchro. Push-Up Standard: Athletes will sync. At the top of the movement. The elbows

must locked and the back must be straight. No knee push-ups.

Synchro. Air-Squat Standards: Start with the hips and knees extended. Squat until the hip

crease is below the knee, then stand to full extension.

Score: total number of pushups + total number of air squats

tie breaker :time of completion