THE TOP RX & MASTERS TEAMS WILL BE COMPETING IN A FINAL EVENT

WOD 1

For Time (or total reps at the 12:00 mark)
Male 1:00/Female 1:00 for 12:00
45 Squat Cleans
45 Shoulder to Overhead
45 Front Squats
45 Thrusters

RX 135/95 - MASTERS 125/85 - SCALED 95/65

Flow:

At 3.2.1.go, the Male athlete will have one minute to begin working toward 45 squat cleans. At the 1:00 minute mark, the female athlete will pick up where the male athlete left off until all 45 squat cleans are completed, then moving on to the remaining movements.

If you complete the 45 reps in the "middle of a minute" you may move on to the next movement. You are simply alternating working "minutes" between the male & female partners.

The male athlete must go first.

If you're in the middle of a rep when the minute changes over, you can finish that rep but your partner cannot start until its completed.

WOD 2 begins at the 12:00 mark following WOD 1
8 Minutes for both partners to find:
1 Thruster + 1 Front Squat + 1 Thruster

- you can use the mens barbell or womens barbell, but the other must be safely placed off to the side of the lane.

- either the male or female partner can lift first.

- the second lifter cannot start until the first partner is completly finished. this includes "warm up reps". so, if the male partner starts and uses 6 of the total 8 minutes, then the female partner only has 2 minutes to lift. use your time wisely.

- squat clean thruster for the first rep is allowed.

- clips are mandatory.

WOD 3

AMRAP 2-2-2-3/1 min rest between
15 Toes to Bar*
12 Synchro Bar Facing Burpees
Max Partner Deadlifts**

*RX = 15 Synchro Toes to Bar

*MASTERS = 18 Toes to Bar w/ partner in a dead hang

*SCALED = 15 Synchro Hanging Knee Raises

**Partner Deadlift Weights:
RX = 320#
Masters = 270#
Scaled = 230#

-your score on this workout is total deadlift reps.

-for masters, you do not need to "drop down" when switching between the t2b athlete & the hanging athlete unless you want to.

-for scaled, the synchro hanging knee raise is knees above hip crease.

-the 'synced' part of the burpees will be with the chest on the ground only.

-RX & Masters athletes must have a two feet in the air at the same time on the burpees over the bar, scaled athletes can get over the bar anyway.

-the dealift bar will be offloaded with the "mens" side slightly heavier.

-no bouncing the deadlifts. your elbows should not be bending. this will be a no rep.

WOD 4

AMRAP 6
Max Calorie Row

+ other partner, AMRAP
15 Wall Balls
15 Single Dumbbell Box Step Overs (Farmers Hold)

RX = 20/14 Wall Ball + 24/20", 70/50# DB

MASTERS = 20/14 Wall Ball + 24/20", 50/35# DB

SCALED = 14/10 Wall Ball + 20/20", 35/20# DB

-your score will be total calories + total reps of the amrap.

-one partner starts on the row and one on the amrap.

-you can switch at any time but you may only switch once. (i.e. once the rowing partner switches to the amrap, they may not go back to the rower)

-both partners do not need to row. if you want one person to row the whole 6 minutes and one to do the amrap the whole 6 minutes, that is fine.

-when switching, you will pick up where your partner left off on the amrap (i.e. if your partner had completed 2 rounds + 3 wall balls, you will be continuing from that spot at wall ball number 4)

-for RX & Masters, you will be responsible for adjusting the height of your own box for the male & female athlete.