Meet Cerberus, the three-headed guardian of the underworld, moved with perfect unity — each head striking together. This workout calls for the same: synchronized lifts, seamless transitions, and relentless teamwork. The only way through is together.

For Open Division

PART 1 – Indoors

• Synchronized Hang Power Snatch / Squat Snatch / Overhead Squat Ladder (95 lb / 65 lb)

  • Reps: 1-2-3-4-5-6

  • Two athletes working at a time

  • First pair completes odd numbers, second pair completes even numbers

PART 2 – Fit Park

• Team Tire Flip + Jump (Heavy)

  • 2 laps per pair (out and back = 1 lap)

  • Two athletes working at a time

  • Switch pairs after each lap

PART 3 – Indoors

• 20 Synchronized Burpee Broad Jumps (all 4 synchro, chest & hands touch ground together, 4’ jump)

• 40 Synchronized KB Snatches (32 kg / 24 kg)

  • Two athletes working at a time, switch every 10 reps, synchro at the top

• 20 Synchronized Burpee Broad Jumps (all 4 synchro again, 4’ jump)

Score: For Time

For Rec Division

PART 1 – Indoors

• Synchronized Hang Power Clean / Squat Clean / Front Squat Ladder (75 lb / 55 lb)

  • Reps: 1-2-3-4-5-6

  • Two athletes working at a time

  • First pair completes odd numbers, second pair completes even numbers

PART 2 – Fit Park

• Team Tire Flip (Heavy, no jump through)

  • 2 laps per pair (out and back = 1 lap)

  • Two athletes working at a time

  • Switch pairs after each lap

PART 3 – Indoors

• 20 Synchronized Burpee Broad Jumps (all 4 synchro, chest & hands touch ground together, 3’ jump)

• 40 Synchronized Alternating DB Snatches (30 lb / 20 lb)

  • Two athletes working at a time, switch every 10 reps, synchro at the top

• 20 Synchronized Burpee Broad Jumps (all 4 synchro again, 3’ jump)

Score: For Time

Meet Cyclops—a 12-minute gauntlet of blind wall balls, brute-force biking, and unforgiving synchro burpee penalties. Stay sharp, or the giant will make you pay.

🔹 12 Min AMRAP

• A1: ERG/Echo Bike – 12 x 1:00 intervals

• A2: Blind Wall Balls (14lb Rec/20lb Open)

• A3: Blind Wall Balls (14lb Rec/20lb Open)

• A4: Rest

➡ Rotate Every Minute
➡ Full team Synchro Burpee penalty if the med ball gets dropped.
➡ Score = Calories + Wall Ball Reps

Meet Kodiak – inside 14 minutes, your team will face the weight of the bar and the bite of the burpee, testing your grip, grit, and power before proving if you can stand your ground and claw yourself back like the beast itself.

On a 14-minute clock

PART 1 – For Time

Round 1

• A1 & A2: 60 Deadlifts (Open: 135 lb / 95 lb, Masters: 115 lb / 85 lb)

• A3 & A4: 20 Box-Facing Burpee Jump Overs

Round 2

• A3 & A4: 50 Hang Power Cleans

• A1 & A2: 20 Box-Facing Burpee Jump Overs

Round 3

• A1 & A2: 40 Front Squats

• A3 & A4: 20 Box-Facing Burpee Jump Overs

Round 4

• A3 & A4: 20 Shoulder-to-Overhead

• A1 & A2: 20 Box-Facing Burpee Jump Overs

Note the finish time.

For Barbell movements:
➡One athlete works at a time

➡Share reps evenly

➡Non-working athlete must hold position for reps to count

• Hold positions: Hang for first two barbell movements, front rack for last two

For Box-Facing Burpee Jump Overs:

➡Alternating crisscross style over the box

PART 2 – Max Effort

• Cycle through all athletes, one attempt per turn

• Starting weight: 135 lb / 95 lb for Open, 115 lb / 85 lb for Masters

• Barbell increases by +10 lb after every 4 attempts

Scoring

• Time to complete Part 1

• Bonus: Subtract :10 from total time for every successful Clean & Jerk in Part 2

Kraken is a 16-minute gauntlet of skill and stamina — muscle-ups, handstands, bar work, and wall walks. Each minute pulls you further into its grip. The beast with many arms strikes again.

🔹 12 Min AMRAP

:90: Any Two Athletes Max-rep Ring Muscle-Ups
:90: Other Two Athletes Max-rep Strict Ring Pull-ups (rings must touch shoulders)
:90: Any Two Athletes Max 6' Handstand Walks
:90: Other Two Athletes Max-rep Wall Facing Thigh taps
:90: Any Two Athletes Max-rep Bar Muscle-Ups
:90: Other Two Athletes Max-rep Chest-to-Bar Pull-ups
:90: Any Two Athletes Max-rep Defecit Handstand Push-Ups
:90: Other Two Athletes Max-rep Handstand Push-ups

➡ All sets must be unbroken
➡ Once a set is broken the paired athlete must make at least an attempt at the movement before the first athlete can continue.
➡ Paired athletes can change partners for any 3:00 section. A1 & A2 can do the RMUs, A3 & A4 can do the SRPU, then A1 could pair with A4 for the Handstand walk...

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Meet Leviathon—a 12-minute triple AMRAP that drags your team through Ski Ergs, pool lengths, and brutal D-Ball cleans. While one rests, three grind. The cycle never stops, the beast never sleeps.

🔹 12 Min Triple AMRAP

• A1: Ski Erg (max calories) – shallow end

• A2: Kickboard pool length

• A3: D-Ball Alt. Shoulder Hang Squat Clean

• A4: Rest

➡ Rotate after each pool length
➡ Athlete flow: Ski → Pool → DBall → Pool → Rest (repeat)
➡ 3 Scores: Calories + Reps + Lengths

➡ DBall Weights: Rec 30/50, Masters 50/70, Open 70/80

9:00 AMRAP

4:00 Work / 1:00 Rest (then switch stations)

Score = Total Rope Climbs + Total DB Bench Press Reps

Station 1 (Athletes 1 & 2 start)

• Alternating Rope Climbs (12’ Masters / 15’ Open)

Station 2 (Athletes 3 & 4 start)

• 150m Run + Max Dumbbell Bench Press (Masters: 35/40 | Open: 40/50)

• Bench Press reps only count if the paired athlete completes the 150m run.

Flow

• At 3-2-1 Go, A1 & A2 begin alternating rope climbs while A3 & A4 cycle runs and bench press reps.

• After 4 minutes, teams rest for 1:00, then switch stations.

• Both pairs must experience both the rope and the bench/run station.