The Malta Throwdown 2023

"Reversed Chipper" Rx/Int
Amrap 13'
50 toes to bar
40 cal row
30 deadlift @100/70kg (Rx) | 85/60kg (Int)
20m Hs walk
10 Cleans @100/70kg (Rx) | 85/60kg (Int)

"going down then going up"

*5 meters handstand walk = 1 repetition

Note: Tie break after completion of the 30 deadlift. 

For Reps
In a 2.30min complete (9 sets total)

All athletes perform the 3 parts:
Part 1: 20/15 Cal row + 15 T2B + max deadlift @90/65kg
Part 2: 20/15 Cal row + 15 Deadlift + max distance hs walk
Part 3: 20/15 Cal row + 15 T2b + max cleans @90/65kg
 
Once A1, A2 & A3 are done with part 1, they must switch to part 2 and so on...
Every partner should be performing each part by the end of the workout.

Complete For Time (18 min cap)

400m Team Run (with rope)
20 Worm Thrusters
20 Synchro Pull Ups (any 2)
400m Team Run
30 Worm Thrusters
30 Synchro Pull Ups
400m Team Run
40 Worm Thrusters
40 Synchro Pull Ups
400m Team Run

Rx/Int

Part A - For time
1000m Run

Rx/Int

Total Cap 14'

1000m Run

Directly Into...

5 rounds of:
18/15 Cal bike-erg
18 Wall ball shots @9/6kg

Rx

Male:
For time (cap 6')
15 Ring muscle ups
30 Dumbbell Bench press @2x22.5/15kg
15 ring muscle ups

Female:
For time (cap 6')
9 Ring muscle ups
25 Dumbbell Bench press @2x15kg
9 ring muscle ups

Part A: 15 min Amrap Distance on Bike Erg
*Teams can decide which athlete is A, B and C. Each athlete will have a 5 minute AMRAP on the bike erg.
 
Part B: This is running at the same time as Part A. 15 min Amrap divided into THREE 5 min Amraps
round 1: A+B   -   round 2: B+C   -   round 3: C+A
 
Amrap part B =
4 Synchro Alt Pistols Squats
8 Synchro Burpee Over The Hurdle/Box (1 athlete on the hurdle/1 athlete on the box  - 24" for both male and female)
12 Synchro Double DB STOH (22.5/15)

Part A: 15 min Amrap Distance on Bike Erg
*Teams can decide which athlete is A, B and C. Each athlete will have a 5 minute AMRAP on the bike erg.
 
Part B: This is running at the same time as Part A.
15 min Amrap divided into THREE 5 min Amraps
round 1: A+B
round 2: B+C
round 3: C+A
 
Amrap part B =
4 Synchro Alt Pistols Squats
8 Synchro Burpee Over The Hurdle/Box (1 athlete on the hurdle/1 athlete on the box  - 24" for both male and female)
12 Synchro Double DB STOH (22.5/15)

Rx/Int/Scaled

Workout 4

Every Minute On The Minute for 8 mins or As Far As Possible

1st min - 1 Shuttle Run + 2 Snatches*
2nd min - 1 Shuttle Run + 4 Snatches 
3rd min - 1 Shuttle Run + 6 Snatches
4th min - 1 Shuttle Run + 8 Snatches 
5th min - 1 Shuttle Run + 10 Snatches 
6th min - 1 Shuttle Run + 12 Snatches 
7th min - 1 Shuttle Run + 14 Snatches 
8th min - 1 Shuttle Run + Max Snatches in remaining time

Rx weight - 60/40
Intermediate weight - 50kg/35kg
Scaled - 40kg/30kg

Rx/Int

For time (cap 9')

100 Double Unders
25 DB Shoulder To Overhead @2x22.5/15kg
50 Single Cross Over
25 Burpees Over The Hurdle
50 Single Cross Over
25 DB Shoulder To Overhead @2x22.5/15kg
100 Double Unders

Intermediate

Knockout event (cap 2')
Round 1: (best 12)
2 bar complex
18 step Overhead Lunges @40/30kg
 
Round 2: (best 9)
2 bar complex
15 step Front rack Lunges @55/35kg
 
Round 3: (best 7)
2 bar complex
12 step Back rack lunges @70/45kg
 
Round 4: (best 5)
2 bar complex
9 Overhead squats @85/55kg

Male Bar complex: 4 pull ups + 3 chest to bar pull ups + 2 bar muscle ups
Female Bar complex: 3 pull ups + 2 chest to bar pull ups + 1 bar muscle ups 

Knockout event (cap 2)
Round 1: (best 12)
15 Chest to bar (M) | Pull ups (F)
20 step overhead lunges @40/30kg
 
Round 2: (best 9)
15 Chest to bar (M) | Pull ups (F)
20 step front rack lunges @40/30kg
 
Round 3: (best 7)
15 Chest to bar (M) | Pull ups (F)
20 step front rack Walking lunges @40/30kg
 
Round 4: (best 5)
15 Chest to bar (M) | Pull ups (F)
20 step front rack Walking lunges @40/30kg