AMRAP 9

48- Cal Row

24- Alternating DB Snatch 50/35#

12- DB Box Step Ups 2x35/50s to 20/24”

6- Wall Walks 

*Partners share work as desired

*Lines will be chalked for each partner to perform wall walk standards as in the Open 

"Grizzly"

Workout 1
For Time:
13-8-5-3
Pull Ups
Burpees Over Bar 

*After each round complete: 2 Bear Complexes (power clean, front squat, s2oh, back squat s2oh) 
*Weights increase each round:  95/65, 115/75, 135/95, 155/105
*Each partner will complete each round.  So, P1 will do 13 pullups, 13 burpees over the bar, and 1 Bear Complex.  Then, P2 will do 13 pullups, 13 Burpees Over the Bar, and 1 Bear Complex.  Then P1 will do 8 Pullups, 8 Burpees Over the Bar, and 1 Bear Complex.  Then P2 will do 8 Pullups, 8 Burpees Over the Bar, and 1 Bear Complex, etc.)
*One of the teammates will be responsible for changing weights on the bars.

*7 minute Time Cap

For Time:

150- Wallballs 20/14# to 10/9ft

Partners alternate 1:00 of rest with 1:00 of work (you go, I go fashion).  

EMOM: 12/8 cals on the Assault Bike, then AMRAP Wallballs 

*Time ends when 150 reps have been completed. 

(10 min Time Cap)

FINAL

On a 4 minute clock:
Each partner, one after the other, Sled Push down and back
Each partner, one after the other, Sandbag rope pull down and back
Each partner, one after the other, Atlas stone down and back
AMRAP Cals ski erg in remaining time

SCORE = cals skied. If any strongman object is skipped or unable to be moved the required distance, the team will incur a 10 calorie subtraction penalty. 

So, if a team moves both partners through all of the strongman objects and skis 60 calories, their score is 60. If a teammate is unable to move the atlas stones down and back and they choose to skip that object, then they ski 60 cals, their score is 50. 

What are the weights? How far will you have to move it? You’ll find out on august 14th!  But you can start practicing now ;)