NWK Maidstone's First comp, Same Sex 3's!!!

Chipper ending with Max Effort Muscle ups (15 Minute time cap) :

1 Team mate will work through the chipper, 1 Team mate will be holding a plate overhead or in a dead hang, 1 Team mate will rest. The reps can be divided between the team mates in any split but the person can only work when 1 team mate is holding the plate above head or dead hang.

1) P1: 240 Double unders, P2: Overhead plate hold, P3: Rest.

2) 15 Synchro Russian Kettlebell swings*

3) P1: 90 Toes to bar, P2: Dead Hang from bar, P3: Rest.

4) 15 Synchro Russian Kettlebell swings*

5) P1: 60 pulls ups, P2: Overhead plate hold, P3: Rest.

6) 15 Synchro Russian Kettlebell swings*

7) P1: 30 Chest to Bar pulls ups, P2: Dead Hang from Bar, P3: Rest.

8) 15 Synchro Russian Kettlebell swings*

Tie Break time.

In Remaining time Max Effort Bar Muscle ups.

* For Each of the sets of Kettlebell Swings their is three different weights for the team to preform the synchro swings. (24/ 20/ 16 kg kb) and (16/ 12/ 8 kg kb).

Amrap (max meters on the Rower).

Emom (12 minutes):

P1: Max effort distance on the Rower,

P2: Barbell hold (62.5/ 45kg), off of the floor*

P3:

1. 3 pull ups
2. 5 DB GTOH (22.5kg/ 15kg)
3. 7 Sit ups **

Every minute on the minute all three team members must perform 3 synchro burpee box jumps, before they rotate round each station.

* The Barbell must be off of the ground before the other two teammates are able to start the work.

** If P3 does not finish the round of 3 pull ups, 5 DB GTOH and 7 sit ups within the minute, then the team will be deducted 50 meters from their final score.

Build to a max weight: Bear Complex

Bear Complex

1 Clean

1 Front Squat

1 STOH

1 Back Squat

1 STOH (Behind the neck)

Part A:

3 Rounds for time (9min cap)- waterfall flow.

1) 12/ 10 Cal Assault Bike,

2) 10 KB (24/16 Kg) Box step ups,

3) 10 Cleans (62.5/ 45 kg)

P1 will start the workout on their own doing the 12 cal bike. When completed they will move to the box step ups and start work, whilst P2 starts work on the bike. Both Team mates must complete their station before they move on to the next. When P1 has finished the box step ups and P2 has finished the bike, P1 will move to the cleans, P2 will move to the box step ups and P3 will start on the bike.

Each Team mate must finish their station before the whole team moves round. The workout is completed when each member has done 3 full rounds.

2 Minutes rest before part B.

Part A:

3 Rounds for time- waterfall flow.

1) 12 Cal Assault Bike,

2) 10 KB (24/16 Kg) Box step ups,

3) 10 Cleans (62.5/ 45 kg)

P1 will start the workout on their own doing the 12 cal bike. When completed they will move to the box step ups and start work, whilst P2 starts work on the bike. Both Team mates must complete their station before they move on to the next. When P1 has finished the box step ups and P2 has finished the bike, P1 will move to the cleans, P2 will move to the box step ups and P3 will start on the bike.

Each Team mate must finish their station before the whole team moves round. The workout is completed when each member has done 3 full rounds.

2 Minutes rest before part B.