"Winner, Winner, Chipper Dinner"

For time (9 min time cap)

40 Air Assault Bike Calories

30 Barbell Thrusters (RX @ 115/75, Scaled @ 95/65, Teens @ 65/45)

20 Synchronized Bar Facing Burpees

100 Yard Shuttle Sprint (As a team)

Standards:

At 3,2,1 go teams will advance from the start line to the AAB and complete the amount of calories as needed. Only one athlete will work at a time. Teams can break up the calories as needed. The last athlete will not come off the bike until they have hit 40 cals and/or told by the judge. Once the team has completed the calories, they will move to the first set of 10 Thrusters. Teams can split work as needed but only one athlete will work at a time. Athletes are allowed to squat clean the first rep and go straight into the thruster. Each rep will count when the athletes legs, hips, and arms are fully extended. After completing the first 10 reps for thrusters, the team will move their bar to the marked position for the next 10 reps, then continue moving bar to the next yard line for the last set of thrusters. After completing the last set of 10 thrusters, athletes will move the bar to the designated line for the first set of 10 bar facing burpees and proceed to complete the synchronized bar facing burpees. After the first 10 BFB, the athletes will push the bar to the final designated box for the last set of 10 BFB. The first rep will start with both athletes on the ground and facing the bar. The athletes will jump over the bar and land facing the bar on the other side. Athletes do not have to jump over at the same time but the rep will not count till both athletes chest are touching. If one athlete gets ahead of the other, the judge will notify that team to start the last rep over. To end the workout, the team will sprint from the 25 yard down and back twice in a shuttle sprint style. The athletes final 25 yard sprint will end at the opposite end of the teams lane in which both athletes must touch the designated plyo box for time to count. Time is counted when both athletes have at least one hand on their designated box at the start line. Good luck guys, this one will be FAST!!!

*If your team does not complete the workout in the given time cap. Your score will be 9:00 and your placing will be determined by the total reps your team completed

6 min AMRAP (RX)

30 Alternating Single Arm DB Squat Cleans @ 50/35

30 Alternating Single Arm Devils Press @ 50/35

30 Box Jump Overs @ 30/24

Scaled:

30 Goblet Squats with DB @ 35/25

30 Alternating Single Arm Devils Press @ 35/25

30 Box Step Overs @ 24/20

*Standards: (Athletes can split the work as needed.)

-For the DB Squat Cleans, athletes will start the rep from the ground with at least one head touching. Athletes will clean the weight with one head of the DB touching the athletes shoulder and hips below parallel. The rep will finish with the athletes hips and legs locked out and the DB on the shoulder. Athletes will switch hands each rep. Athletes can switch at chest level or on ground.

-For DB goblet squats, athletes can hold the DB has needed but must be at the front of the body. The DB cannot rest on the shoulders or back. The squat will be treated with the same standard as an air squat with athletes squatting below parallel and finishing with hips and legs locked out.

-For single arm Devils Press, athletes start in the bottom of the burpee and the chest must touch the ground. The rep will count with the DB locked out overhead along with the athletes hips and legs locked out. Athletes must switch hands after each rep. Athletes can clean and jerk or snatch the DB.

-For Box Jump Overs, athletes must take off with both feet and both feet must land on top of the box. The rep counts when the athlete lands on the other side of the box. Athletes do not have to stand all the way up at the top of box.

-For Box Step Overs, the standards are the same as the Box Jump Overs except athletes do not have to jump.

In a 7 minute clock:

RX:

Teams will establish a 1 rep max complex of 1 Snatch + 1 Hang Snatch + 2 Overhead Squats. The teams score is the combined weight of both athletes 1 rep max.

Scaled:

Teams will establish a 1 rep max complex of 1 Clean + 1 Hang Clean + 2 Front Squats. The teams score is the combined weight of both athletes 1 rep max.

• Athletes can power or squat the snatches (RX) or clean (scaled). Athletes will stay above the knees for the hang

• Athletes must maintain hand contact with the bar the entire complex. If an athlete drops the bar midway through the complex, the lift will not count.

• Athletes must show full lower body extension for each lift to count (full, hang, and squats). This means hips and legs locked out.

• For the hang lift, athletes will keep the bar above the knees.

• Before the lift, the athlete lifting will make sure that clamps are on the bar and announce the weight of the lift.

• Check out our WOD 3 demo video on the @humidityfitness Instagram page!

For time (10 min Cap)

1600m Plate Run

At 3,2,1 Go!! Athlete 1 will pick up their assigned plate and run the 800m route. After completing the 800m route, athlete 1 will hand off the plate to athlete 2, who will run the same 800m route. Time stops once athlete 2 crosses the finish line.

• RX weight @ 45/25lb plate, Scaled @ 35/15lb plate.

• Athletes can carry the plate however they would like but at least have 1 hand contact with the plate.

• The course will be lined with cones. Athletes must stay between the cones and grass. If an athlete steps out of the lanes, the team will be fined 10 secs per infraction.

• There will be volunteers on the course that will guide the athletes.

• At the turn around point, there will be a designed turn around sign. Athletes MUST run around that sign or will be sent back to repeat the turn around.

To be announced on game day!