For Time:

RX:

Buy In:

50 C2B's

3 Rounds:

40 Ping Pong Wallballs (20/14)

30 Cal Synchro Row

20 Synchro T2B

10 Synchro Pistols

Intermediate:

Buy In:

40 Pull Ups

3 Rounds:

40 Ping Pong Wallballs (20/14)

30 Cal Synchro Row

20 Synchro T2B

10 Partner Pistols

Scaled:

Buy In:

40 Jumping Pull-Ups

3 Rounds:

30 Ping Pong Wallballs (14/10)

20 Cal Synchro Row

20 Synchro Hanging Knee Ups

10 Synchro Narrow Stance Squats

Score: Time cap is 18:00. If work is not complete before time cap, your score will be the amount of reps at 18:00.

Flow: 3, 2, 1 go, athletes will split the buy in between themselves however they need. Then they will begin working on the 3 rounds. Athletes must work at the same time for the remainder of this WOD. Split the buy in, work at the same time for the rest. T2B and pistols must be synchronized. Cals on rower do not need to be synchro however athletes may not leave their rower seat until both partners have complete their cals.

For Time:

10-8-6-4-2 (Athlete A - 5:00 Cap)

2-4-6-8-10 (Athlete B - 5:00 Cap)

RX:

Box Jump Overs(20/24)

Db Snatches (50/70)

Handstand Push Ups

Intermediate:

Box Jump Overs (20/24)

DB Snatches (35/50)

Handstand Push Ups to 1 Ab Mat

Scaled:

Box Step Overs (20/24)

DB Snatches (20/30)

Seated Plate Press (35/45)

Score: is time completed. If not complete before time cap, score will be time plus reps completed.

Flow: 3,2,1, go. Athlete A performs the 10 BJO's, 10 DB Snatches, 10 HSPU's, then 8 of each movement, then 6 of each movement. Athlete A has 5:00 to perform the work. At the 5:00 mark, Athlete b will then perform 2 BJO's, 2 DB Snatches, 2 HSPU's, then 4 of each movement, etc.

AMRAP 16:00

RX:

6 Hill Climbs

6 Sand Bag Deliveries (70/100/150)(50/70/100)

6 Rope Climbs (15ft)

12 Tire Flips

Int:

6 Hill Climbs

6 Sand Bag Deliveries (50/70/100)(70/50/20)

4 Rope Climbs (15ft)

8 Tire Flips - (Flips can be done together)

Scaled:

4 Hill Climbs

6 Sand Bag Deliveries (70/50/20)(50/20/14)

6 Sit to Stand

4 Tire Flips - (Flips can be done together)

Flow: 3, 2 ,1 Go, one team member can start the hill climbs, athletes can only work one at a time. Athletes will run up the left side of the cones, and come down the right side of the cones. Athletes must tag out their partners to swap out. Once Hill climbs are complete, athletes can proceed to sandbag carries and deliver all 3 sandbags from trailer to behind the chalk line, carrying one sandbag at a time in whatever carry you want and whatever order you want. Then they will pick sandbags up and carry them back to the trailer. Exact distance to be determined at event. Athletes will then proceed to rope climbs and start working at their rope climbs. RX Tire flips will be done with only one athlete working at a time, Int. & Scaled both athletes can flip at the same time if needed.

AMRAP 10:00

Split work as needed:

RX:

21/18 Cal Bike

18 Hang Power Cleans (85/115)

15 Push Presses

12 Bar Muscle Ups

Intermediate:

18/15 Cal Bike

18 Hang Power Cleans (65/95)

15 Push Presses

12 Chest 2 Bars

Scaled:

15/12 Cal Bike

18 Hang Power Cleans (35/45)

15 Push Presses

12 Pull Ups

Part A:

4 Rounds for Reps:

E-1:30-OM:

Buy-In:

-3 Snatches

Max Double Unders In remaining time.

RX Men: 125/135/145/155

RX Ladies: 95/105/115/125

Int. Men: 105/115/125/135

Int. Ladies: 75/85/95/105

Scaled Men: 65/75/85/95 (Single Unders)

Scaled Lades: 45/55/65/75 (Single Unders)

Flow: 3, 2, 1, Go, Partner A performs 3 Snatches at first weight, in remaining time of 1:30, they can accumulate as many Double Unders as possible. At 1:30 Mark, Partner B will perform 3 snatches at first weight, then accumulate as many double unders in the remaining time as possible. At 3:00 mark, Partner A will perform 3 Snatches at second weight listed for their division, and then complete as many Double unders as possible, etc. Only the Double Under (Single Under for scaled) reps count towards scores.

RX/Int./Scaled:

1:00 Rest after Part A is complete

6:00 to achieve a 1 RM Snatch

Flow: Once Part A is complete, there is a mandatory 1:00 rest period. During this time athletes can put whatever weight on their bars if needed. Once one minute rest is completed, both athletes will have 6:00 to achieve a 1 RM Snatch.

Score: will be combined total of each partners heaviest successful lift.