4 rounds FOR TIME
25 Toes to Bar
500 m Run
15 Overhead Squats
Run: 500 m (.31 miles)
barbell: 83/56 kg (185/125 lbs)
TIME CAP: 20 MINUTES
for time
8/6 Short Rope Climbs
27 m HSW with Pirouettes*
120 Weighted Double Unders
27 m HSW with Pirouettes*
8/6 Short Rope Climbs
27 m HSW with Pirouettes*
120 Weighted Double Unders
*Handstand walk: 27 m (90 feet)
1 pirouette required in each 9 m (30 feet) section
TIME CAP: 13 MINUTES
For time
50/40 Calorie Row
25 Burpee Box Jump Overs
50 Dumbbell Goblet Squats
50/40 Calorie Ski
25 Burpee Box Jump Overs
50 Dumbbell Thrusters
Box: 50 cm (20 inch)
DB goblet squats: 1x 45/32.5 kg (100/70 lbs)
DB thrusters: 2x 22.5/15 kg (50/35 lbs)
TIME CAP: 16 MINUTES
part a: max Load in 8 minutes
1 Rep Max Deadlift
rest 2:00
part B: For time
100/75 Calorie Echo Bike
PART B TIME CAP: 7 MINUTES
for time
1-2-3-4-5-6-7-8
Ring Muscle Ups
18 m Sandbag Bear Hug Carry
sandbag Bear Hug carry after each set of Ring muscle ups
sandbag Weight: 90/68 kg (200/150 lbs)
carry Distance: 18 m (60 feet)
TIME CAP: 11 MINUTES
3 rounds for time
25 Power Snatches
9 m Barbell Overhead Walking Lunge
barbell: 34/25 kg (75/55 lbs)
OVERHEAD Lunge: 9 m (30 feet)
TIME CAP: 7 MINUTES
fOR TIME
5 Rounds (M/F pairs)
M/F Pair 1:
400 m Run
M/F Pair 2:
20 Synchro Toes To Bar
+
20 Deadlifts
Split However on Run and Split However on Deadlifts
BARBELL 143/98 kg (315/215 lbs)
TIME CAP: 18 MINUTES
part a for time
360 m (1200 ft) Handstand Walk
*90 m (300 ft) each
TIME CAP: 5 MINUTES
-2 min rest and transition-
part b for time
60 m (200 ft) Worm Lunge
TIME CAP: 5 MINUTES
for time: Relay Style
5/3 Short Rope Climbs
-Immediately Into-
Suicide Shuttle Runs
9 m out + 9 m back
15 m out + 15 m back
21 m out + 21 m back
30 m straight sprint to finish
shuttle run distances
9 M = 30 ft
15 m = 50 ft
21 m = 70 ft
30 m = 100 ft
*One athlete works at a time, M/F/M/F Format Required
TIME CAP: 7 MINUTES
4a for time
M/F Pair 1
400 cal Echo Ski
+
400 cal Echo Row
4b for time
M/F Pair 2
150 Synchro Box Jump Overs
150 Synchro Single-Arm DB Hang Snatches
4A & 4b happen simultaneously; Pairs switch whenever
box jump overs 75/60 cm (30/24 inch)
dumbbell 32.5/22.5 kg (70/50 lbs)
TIME CAP: 20 MINUTES
5a for time
27-21-15-9
Synchro Lateral Burpees Over Worm
Worm Thrusters
TIME CAP: 9 MINUTES
-2 min rest and transition-
5b for time
Athlete 1: 12 Clean & Jerks 98/66 kg (215/145 lbs)
Athlete 2: 9 Clean & Jerks 111/75 kg (245/165 lbs)
Athlete 3: 6 Clean & Jerks 125/83 kg (275/185 lbs)
Athlete 4: 3 Clean & Jerks 138/93 kg (305/205 lbs)
TIME CAP: 6 MINUTES
for time
Women
10 Synchro Ring/Bar Muscle-Ups
120 m (400 ft) Cyclone Sandbag Carry
Men
20 Synchro Ring/Bar Muscle-Ups
240 m (800 ft) Cyclone Sandbag Carry
Women (again)
10 Synchro Ring/Bar Muscle-Ups
120 m (400 ft) Cyclone Sandbag Carry
1 Athlete on BMU; 1 Athlete on RMU
sandbag 90/68 kg (200/150 lbs)
TIME CAP: 11 MINUTES
