WITH 12 MIN RUNNING CLOCK…

E1 MAX ROW CALORIES (Athlete 1)

E2 – FOR TIME: (Athlete 2+3)

15 SYNCHRO WORM SQUATS
25 SYNCHRO BURPEES OVER THE WORM
35 SYNCHRO WORM SHOULDER TO OVERHEAD
25 SYNCHRO BURPEES OVER THE WORM
15 SYNCHRO WORM SQUATS

 – THEN IMMEDIATELY –

E3 – WITH REMAINING TIME

MAX PARTNER WORM CLEAN + JERK (Athlete 2+3)

All athletes will work simultaneously. A1 at rower, while A2+A3 perform worm movements. Athletes may switch at any time.

WORM WEIGHT LOADS PER DIVISION TO BE ANNOUNCED

Workout Description:
On 3-2-1… Go! A1 will perform calorie row, while A2+A3 performs partner
worm chipper in sequence of 15 synchronized worm squats, then 25 synchronized burpees over the worm, then 35 synchronized worm shoulder to overhead, then 25 synchro burpees over the worm, then 15 synchronized worm squats. Team will then immediately perform as many repetitions as possible of partner worm C+J, with remaining time. Athletes may switch at any point during the workout. This will continue until time cap expires. This workout has (3) separate scores (1) Max Calorie Row as a team, (2) Time to complete partner worm chipper, and (3) Max partner worm C+J accumulated as a team.

TEST 1 has (3) separate scores:
E1 – Total Calories Rowed
E2 – Time to complete partner worm chipper
E3 – Total partner worm C+J accumulated as a team

Time cap: 12 minutes.

TEST 2 & TEST 3 have a combined 9-minute running clock

E4 – FOR TIME

2 ROUNDS of:
21-15-9
THRUSTERS ADV 95/65, INT 75/55, W FUN 55
PULL UP BAR MOVEMENT*

*PULL UP BAR MOVEMENT:
RD 1 – ADV C2B PULL UPS, INT Chin-over bar Pull ups, W FUN Ring Rows
RD 2 – ADV T2B, INT T2B, W FUN Hanging knee ups

**One athlete must perform handstand hold (FUN Walk Wall Hold) while teammate performs couplet for repetition to count. Athletes may switch at any point during the workout.

With remaining time, IMMEDIATELY perform TEST 3

Workout Description:
(E4) On 3-2-1… Go! A1 will head to wall and perform handstand** hold, while A2 performs 21 thrusters, then 21 C2B Pull ups, then 15 thrusters, 15 C2B pull ups, then 9 thrusters, 9 C2B pull ups. Then team will proceed to the second round which consists of 21 thrusters, 21 toes to bar, then 15 thrusters, 15 T2B, then 9 thrusters, 9 T2B. At the completion of 9 T2B, time will be recorded. A3 will rest until tagged to switch by teammate.

**Athletes may switch at any time. Teammate must be in a handstand hold (W FUN Wall walk hold) while his teammate performs Fran, for repetition to count. In lieu of C2B, INT division will perform Round 1 chin-over bar pull ups, then T2B for Round 2, W FUN division will perform Round 1 ring rows, then hanging knee ups for Round 2.

Score: Time to complete

E5 – CALI BEAR

With remaining time:
Max Barbell CLEAN & JERKS

ADV 185/135lbs, INT 145/85lbs, FUN 75lbs

Only one athlete may work at a time. Athletes may switch at any point during the workout.

Workout Description:
Team will perform as many repetitions as possible of Barbell Clean and Jerks. Only one athlete may work at a time. Other two athletes will wait at start line until tagged to switch by teammate.

Score: Total reps completed

E6 – MAX BIKE CALORIES
E7 – PLATE OH SHUTTLE RUN

ADV 45/35lbs, INT 35/15lbs, W FUN 10lbs

E6 and E7 will be performed simultaneously. Only one athlete may work at one time per station. Athletes may switch at any time.

Workout Description:
On 3-2-1… Go! A1 will be on the bike performing max effort calories, while A2 performs simultaneously plate overhead shuttle run. A3 will rest until tagged in by teammate. Athletes may switch at any time. This cycle will continue until time cap expires. This test has (2) separate scores: (1) Max accumulated Calories on the bike performed by the team, and (2) Max repetitions of Plate OH shuttle runs performed by team.

TEST 4 will have 2 separate scores:
E6 – Total accumulated calories on the bike
E7 – Total reps of Plate OH shuttle runs

TIME CAP: 6 Minutes