Rx'D

12:00 Amrap 

P1: 400m Run 

P2: 400m Run 

60 Calorie Row - Split

60 Calorie Ski - Split

Max Echo Bike Calories in Time remaining

Intermediate

12:00 Amrap 

P1: 400m Run 

P2: 400m Run 

50 Calorie Row - Split 

50 Calorie ski - split 

Max Echo Bike Calories in Time remaining

Scaled

12:00 Amrap 

P1: 400m Run 

P2: 400m Run 

40 Calorie Row - Split 

40 Calorie Ski - Split 

Max Echo BIke Calories In Time Remaining

Flow: 

Athlete 1 must complete the 400m run then tag their partner then Athlete 2 will be allowed to complete their 400m run. Once Athlete 2 returns from their run then both athletes will begin the 60/50/40 Calories on the rower. Once the 60/50/40 Calories are completed on the rower, the pair will move to the ski erg. Once the calories on the ski erg are completed they will advance to the Echo bike where their score will be the total number of the calories accumulated on the echo bike. Athletes can switch as often as the need on the machine. 

For Time: 15:00 Cap 

RX

50 Toes to Bar - Split 

18 Squat Cleans - 225/145

50 Toes to Bar - Split

14 Squat cleans - 245/155

50 Toes to Bar - Split 

10 Squat cleans - 265/165

Intermediate

35 Toes to Bar - split 

18 Squat Cleans - 155/105 

35 Toes to Bar - split 

14 Squat cleans - 175/115

35 Toes to Bar - Split 

10 Squat cleans - 195/135

Scaled

50 Hanging Knee Raises - Split 

18 Squat Cleans - 115/75 

50 Hanging Knee Raises - Split 

14 Squat Cleans - 135/85 

50 Hanging Knee Raises - Split

10 Squat Cleans - 145/95

Movement Standards: 

Squat Clean: 

The full squat position is achieved when the crease of the hips passes below the top of the knees. The lift is completed when the athlete comes to a standing position with knees and hips fully extended with the barbell in the front rack position. For the scaled/intermediate divisions, the athletes may power clean then front squat each rep should they choose so.

Toes to Bar: 

The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Hanging Knee Raises: 

In the hanging knee-raise, the arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. The knees must pass the crease of the hip for the rep to count.

TIEBREAK

Record the time at the end of each set of squat cleans.

If the athlete completes the workout before the time cap, there will be no tiebreaker.

If the athlete does not complete the workout before the time cap, when their score is logged it will be entered as the total number of reps they completed as well as the time at which they completed their last full set of squat cleans. In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher.

Rx'd

4 RFT (15:00 Cap) 

90 Double Unders - split anyway

12 Synchro Single arm Devil Press - 70/50

15 Bar muscle ups - Split

Intermediate

4 RFT (15:00 Cap) 

60 Double Unders - split anyhow

12 Synchro single arm Devil Press - 50/35

15 Chest to Bar pull ups - split

Scaled

4 RFT 

90 Single Unders - each 

12 Synchro Single arm devil press - 35/20

15 Pull ups - split 

Single Under / Double Under

For the single under. the rope must pass under the athlete's feet once. For the double under, the rope must pass under the athlete feet twice for the rep to count. 

Synchro Single arm Devil Press

The rep starts with both athlete's chest in contact with the floor. From there the athlete will bring the dumbbell overhead in either a snatch or a clean and jerk fashion. In order for the rep to count, the athlete must show control bringing the back to the ground. Dropping the dumbbell from overhead WILL result in a no rep. Both athletes must show a control in lockout overhead at the same time before moving to the next rep. 

Pull up

Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. The athlete is finished with this event when s/he is no longer hanging from the bar.

Chest to Bar pull up

Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chest must make contact with the horizontal plane of the bar. The athlete is finished with this event when s/he is no longer hanging from the bar.

Bar Muscle up

In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip.

One minute after completing "Battle for Pearl Harbor"

In an 8 minute window, both athletes will establish a one-rep max.

Time Cap: 8 minutes

RX

One rep max snatch

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips, and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch, or split snatch may be used.

This is NOT a ground-to-overhead anyway. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep. Hang variations are not permitted.

INTERMEDIATE / SCALE

One rep max ground to overhead

Athletes may choose how they would like to establish a ground to overhead but no hang variations are allowed. Every rep begins with the barbell on the ground. Any variation of a snatch or clean and jerk is acceptable. Dropping from overhead is OK. If using an empty barbell, or a barbell with smallerthan-standard bumper plates, each rep must begin

with the barbell clearly below the knees.

The rep is credited when the barbell is at full lockout overhead, with the hips, knees, and arms fully extended. The barbell is directly over or slightly behind the middle of the body. Note: If a split-style lift is used, both feet must be brought back in line to finish the rep. No part of the body other than the feet may touch the ground during the execution of the lift.

Three rounds for time

3 minute AMRAP – Rest 1 min

Split anyway

RX

750m Bike Erg

10 Synchro Sandbag Squats - ♂ 150/♀ 120

Max Rep Legless Rope climbs in

remaining time ♂ 15/♀ 12

Rest 1 min

Time cap: 12 minutes

INTERMEDIATE

750m Bike Erg

10 Synchro Sandbag Squats - ♂ 120/♀ 100

Max Rep Legless Rope climbs in

remaining time ♂ 15/♀ 12

Rest 1 min

Time cap: 12 minutes

Scaled

750m Bike Erg

10 Synchro Sandbag Squats - ♂ 100/♀ 70

Max Rep Legless Rope climbs in

remaining time ♂ 12/♀ 10

Rest 1 min

Time cap: 12 minutes

MOVEMENT STANDARDS

Bike Erg

Distance is split between partners and teams may choose to stand and adjust damper as needed.

RX

Sandbag Squats

Must be bearhug and forearms may not come into contact with the body. Crease of your hip must go below the plane of your knee for squat to count. Rep is synchro at the top of each rep.

Legless Rope Climbs

Each rep starts from the floor. The athlete may reach up or jump up to start the climb. Both feet must touch the floor

between reps. Athletes may not use their legs for assistance during the climb. At the top, one hand must touch at or above the 15-ft. target for males, 12-ft for females. If legs are used to assist climbing before reaching the target, it is a no rep. You can use legs to descend once clearly touching the target. Can be split anyway between athletes.

INTERMEDIATE/SCALE

Sandbag Squats

Sandbag can be held anyway. The crease of your hip must go below the plane of your knee for squat to count. Rep is synchro at the top of each rep.

Rope Climbs

Each rep starts from the floor. The athlete may reach up or jump up to start the climb. Both feet must touch the floor between reps. Athletes may use their legs for assistance during the climb. At the top, one hand must touch at or above the 15-ft. target for males, 12-ft for females (Scale 12-ft/10ft). Can be split anyway between athletes.