JORVIK 12HR THROWDOWN

Accumulate as many Wall Balls as possible in 8-minutes.

*every time you change, perform 5 Synchro Burpees*

AMRAP 10:

5 cal Bike

10 Sit-Ups

15 Air Squats

1 Ring Swing Attempt

Score = amount of successful ring swings

7 minutes to score as many Beer Pong Shots as possible!

Buy-in: 5 Worm Thrusters...

Then 1 Attempt!

Penalty for Missed Shots: 5 Sync Burpees-over-the-worm

For time:

200 Row Calories

100 Ski Calories

*1 team member on a machine at a time*

For every swap, the remaining teammates must 'wheelbarrow' the next teammate in (starting from the wall).

Take 12 minutes to build to a max Clean + Hang Clean.

*Score will be the COMBINED weight of the heaviest lift from all team members*

Accumulate as many GTOH as possible as each weight as a team.

1 min on // 1 min off

Weights: 30/40/50/60kg

*1 team member per weight*

Score = Total reps accumulated across all 4 rounds.

Take 12 minutes to find a 3RM Bench for each team member.

Score = Combined weight across all team members (i.e. 100kg x 3 reps = 100kg Score)

4 Movements (Toes-to-Bar; Pistols; Box Jumps; Russian KB Swings)

2 minutes to establish max reps for each movement (1 team member per movement).

Score = Combined total reps of all movements.

Run 1-mile as a team.

1 Team member must be carrying a 40kg Sandbag

1 Team member must be carrying 2 x 16kg Kettlebells

Score = Total time taken to finish the mile route.

2 Rounds per team member

Round:

30 seconds Bike Calories

1 Max Effort set of gymnastics (e.g. TTB, PU, CTB, BMU)

Score = cals + gymnastics

BMU = 8 Points

CTB = 4 Points

Pull Up = 2 Points

TTB = 1 Points

Kipping Leg Raises = 0.5 Point

10-minute AMRAP:

Perform each round in a round-for-round style.

Round:

80m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

Score = Total rounds accumulated as a team across the 10-minutes

3 Efforts per team member to achieve the Highest Wattage possible on the Echo Bike.

Score = The combined highest Wattage of each team member. Only one score per person.