Forge Gauntlet

“Squat Complex” 

Each team member must establish a max weight for the following complex.  Teammates must share 1 bar.  Barbell may be loaded before time begins.  Barbell must not touch the floor during the entire complex.  

4 min Cap for both Athletes 

Front Squat (Squat clean is okay) into

Back Squat into 

Overhead Squat

1 min Rest, then "Synchro Burpees" 

“Synchro Burpees” 

2 min Max Reps Synchronized Bar over Burpees 

Each synchronized jump equals 1 rep.  

Rest 8 minutes until "Chipper/Calorie Row" 

“Chipper/Calorie Row” 

15 min Cap 

One person on rower, one person working through the following: 

100 Wall Balls (20/14) (10') 

80 Box Jump Overs (24/20) 

60 Goblet Squats (53/35) 

40 Headcutters (53/35) 

**One partner on the row,  one partner working through chipper.  Switch whenever you'd like.  Time is recorded at the completion of 40 Headcutters.  When finished with Headcutters, both partners will switch off on the rower until the 15 minutes is up. Two scores: Calories Rowed at the end of 15 minutes, and time (if completed) of chipper.  Reps not completed on chipper will be added to total time** 

10 min rest until "The Finale" 

“The Finale”

10 min Cap 

40 Hang Snatch (95/65) (Power or Squat) 

60 T2B

40 Shoulder to Overhead (115/75) 

60 Pull-Ups 

40 Power Cleans (135/95) 

AMRAP Pull-Overs 

*1 person working at a time.  Athletes are responsible for their own weight changes. * 

Then… 1 free Beer as you cheer on your fellow athletes!!