ICE BREAKER

For Time

30 Clean & Jerks 60/40kg

30 Front Squats 100/70kg

30 Deadlifts 140/100kg

Logistics:

Bars will begin with a colored plate on each side. (blue/yellow)

After 30 C&J, athletes will add 1 more colored plate.

After 30 front squats, athletes will add 1 more colored plate. (for women, they will have a 2.5kg plate on each side, beginning with a green plate, then add a yellow 15kg, then another yellow 15kg)

Time Cap: 11:00

*Tie Break is the Grace Time (30 clean & jerks)

**5 second deduction for every rep not completed at cap.

OXIDATIVE TOLERANCE

Maintain 240/180 Watts or higher on the Row Erg for max duration.

Time Limit: 30 Minutes.

*Athletes will be eliminated if 3 consecutive pulls register below the target power.

**Rollover meters will be counted. When an athlete is eliminated OR the 30-minute cap is reached, the athlete must stop rowing. The rollover of the final pull is allowed, but any extra pull will result in a 25-meter deduction per extra pull.

***The final score for each athlete is their distance in meters at elimination or the 30-minute cap.

All row ergs will start with "Just Row" and the display will be set to wattage, while also displaying meters.

SUICIDE SODA

Begin each Round on the 5:00...

Round 1, on the 0:00...

15/12 Cal Bike Erg

60 Double Unders

10 Burpee Box Jump Overs

20 Wall Balls

Round 2, on the 5:00...

10 Burpee Box Jump Overs

60 Double Unders

20 Wall Balls

15/12 Cal Bike Erg

Round 3, on the 10:00...

20 Wall Balls

10 Burpee Box Jump Overs

15/12 Cal Bike Erg

60 Double Unders

Round 4, on the 15:00...

60 Double Unders

20 Wall Balls

15/12 Cal Bike Erg

10 Burpee Box Jump Overs

Wall Ball: 20/14# to 10/9' Target

Box: 24/20"

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LOGISTICS:

•The athletes know the Rounds, Reps, Movements, Loads, and Clock Setting.

(the timing should allow for 1-2 minutes of recovery)

SCORING:

•We will average the times for each, then add the discrepancy of their fastest and slowest time to their score.

For instance, an athlete scores:

2:40, 2:20, 2:30, 2:30,

Average = 2:30

Discrepency = 0:20

Score = 2:50

THE FIT INDEX

From 0:00-4:00

1RM Snatch

From 4:00-8:00

Max Unbroken Ring Muscle Ups*

From 8:00-12:00

Max Unbroken Overhead Squats 85/55kg*

*More than 1 attempt is allowed. Your highest max Unbroken set will be counted as your score.

SCORING:

Rank each independently, then average the seeds for one final ranking.

The athlete may only touch the equipment used in the given interval. If you finish your snatch early, you may set your weight for the OHS, but you may not touch the rings until the 4:00 mark. From the 4:00 mark to the 8:00, you may not touch your barbell (unless to get it out of the way).