Milo Melee III

5 x 90 sec Rounds (7.5 min)
Individuals

Every Round starts with the Bear complex, you must complete at
least 1 Bear Complex & Row at least 1 calorie every Round. Bear
complexes will be worth 5 Points, Calories are 1 point each.
You choose how many Bear complexes you complete before switching to the row.  

All athelets must have an open hip at the end of the Deadlift, come to depth on squats, Lock out elbows from front rack to back rack. No lockout required for coming back to front of body. NO BACKRACK DROP OFFS!

Bear Complex:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat.
or
1 Deadlift
1 Hang Squat Cluster
1 Back Squat

Rx+ 95 / 135
Rx 65 / 95
M&S 35 / 65

5 x 90 sec Rounds (7.5 min)

Teams - Score #1 (# of Bear Complexes x 5)

Every Round starts with the Bear complex, 2 team members must complete at least 1 Synchronized Bear complex while the other two team members rest on the ERG, handle in the cradle. The team decides how many complexes to complete before switching to rowing. 2 team members must row at least 1 calorie each. All Teams will have 2 bars & 2 ERGs. The pairs must switch movements every 90sec round.

Bear complexes are worth 5 points each, calories are 1 point each.

Bear Complex:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat.
or
1 Deadlift
1 Hang Squat Cluster
1 Back Squat

Rx+ 95 / 135
Rx 65 / 95
M&S  35 / 65

5 x 90 sec Rounds (7.5 min)
Individuals

Every Round starts with the Bear complex, you must complete at
least 1 Bear Complex & Row at least 1 calorie every Round. Bear
complexes will be worth 5 Points, Calories are 1 point each.
You choose how many Bear complexes you do & how much time you
want to get Calories.

All athletes must have an open hip at the end of the Deadlift, come to depth on squats, Lock out elbows from front rack to back rack. No lockout required for coming back to front of body. NO BACKRACK DROP OFFS!

Bear Complex:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Back Squat.
or
1 Deadlift
1 Hang Squat Cluster
1 Back Squat

Rx+ 95 / 135
Rx 65 / 95
M&  35 / 65

After completing the first 3 WODs, the top 4 teams will
go up against each other for MAX reps in 1 min. The Team in 1st
place will choose a movement and then pick the competitor from the
other teams to compete against. Then the Team in 2nd will
choose. Teams will rotate through choosing movements and
competitors until all team members have completed 2 x 1 min
MAX reps. Each movement can only be used once. All team members must be chosen at least once before they can be chosen for their second movement.

Top 4 Individuals
The rotation will be the same for the individuals. Individuals will
choose 4 of the 8 movements.
Everyone will do 4 x MAX reps

American KB Swings - Rx+ (53 / 70) Rx (35 / 53) M/S (26 / 35)
Jump Rope - Rx+ (DU’s) Rx (Singles) M/S (Singles)
Pull Ups - Rx+ (C2B) Rx (Pull Ups) M/S (Ring Rows)
Box Jump Overs - Rx+ (24”/30”) Rx (20”/24”) M/S (12”/20” )
Burpees To a Target - Everyone (Bar 6 inches above fingertips)
Wall Balls - Rx+ (14#/20#, 10’/12’) Rx (14#/20#, 9’/10’) M/S (10#/14#, 8’/9’)
DB Thrusters - Rx+ (35/53 2 x DB) Rx (35/50 1 x DB) M/S (15/35 1 x DB)
DB Snatches - Rx+ (35/53) Rx (35/50) M/S (15/35)

Buy in: Athlete moves the Keiser block the length of the sled with sledge.

In remaining time, athlete sprints 75m carrying an item each sprint. (must change objects every sprint)

OH Mace Bell (6 pts) Keg (4 pts), Hose Pack (2 pt) 75# Sandbag (8 pts), 
(Womens M/S 50# Sandbag)

SCORE: Total points accumulated

Time cap: 5 min

Buy in: The Team will rotate through the Keiser Sled, every team member must hit it at least once.

In remaining time, all 4 teammates sprint (staggered) 75m each carrying an object (must change objects every sprint)
75# Sandbag (8 pts), OH Mace Bell (6 pts) Keg (4 pts), Hose Pack (2 pt)  
Time cap: 7 min
SCORE: Total points accumulated.

After completing the first 3 WODs, the top 4 teams will
go up against each other for MAX reps in 1 min. The Team in 1st
place will choose a movement and then pick the comepitor from the
other teams to compete against. Then the Team in 2nd will
choose. Teams will rotate through choosing movements and
competitors until all team members have completed 2 x 1 min
MAX reps. Each movement can only be used once. All team members must be chosen at least once before they can be chosen for their second movement.

Top 4 Individuals
The rotation will be the same for the individuals. Individuals will
choose 4 of the 8 movements.
Everyone will do 4 x MAX reps

American KB Swings - Rx+ (53 / 70) Rx (35 / 53) M/S (26 / 35)
Jump Rope - Rx+ (DU’s) Rx (Singles) M/S (Singles)
Pull Ups - Rx+ (C2B) Rx (Pull Ups) M/S (Ring Rows)
Box Jump Overs - Rx+ (24”/30”) Rx (20”/24”) M/S (12”/20” )
Burpees To a Target - Everyone (Bar 6 inches above fingertips)
Wall Balls - Rx+ (14#/20#, 10’/12’) Rx (14#/20#, 9’/10’) M/S (10#/14#, 8’/9’)
DB Thrusters - Rx+ (35/53 2 x DB) Rx (35/50 1 x DB) M/S (15/35 1 x DB)
DB Snatches - Rx+ (35/53) Rx (35/50) M/S (15/35)

Individuals must move 5 objects and themselves over a 4' wall and back once. After the wall is completed they must perform 10 reps of one of the 5 movements. Athelete chooses the order the movements are completed. Keep repeating the wall and 10 reps until all of all movements have been completed.

Score #1 is time completed. The Tiebreaker score will be marked at the end of every 10 reps of a movement. There is a 7 min cap.

If an athelete hits the time cap reps completed will determine placement.

Movements:

Rx+ 

Wallballs 20# / 25#, 9' / 10'

DB Snatches 45# / 70#

C2B Pull Ups 

Burpees to a Target 

Rx

Wallballs 14# / 20#, 9' / 10'

DB Snatches 35# / 50#

Pull Ups

Burpees to a Target 

M / S 

Wallballs 10# / 14#, 9' / 10'

DB Snatches 25# / 35#

Ring Rows

Burpees to a Target 

Objects over the wall:

Rx, Rx+, M/S men

2 x 50# Soft Stones, 2 x 50# Sandbags, 1 x 75# sandbag

M/S women

2 x 50# Soft Stones, 3 x 50# Sandbags

Three team members must move 5 objects and themselves over a 4' wall and back twice. While the remaining team member completes as many reps as possible of one of the four movements. The Team chooses the order the movements are completed, and which team member performs each movement. When moving over the wall the first thing over the wall needs to be an object, Any athlete must be the second thing over the wall, after that it's up to the team what order they go in. Keep repeating the wall and max reps for four rounds, each round with a different movement.

Score #1 is time completed, Score #2 is total reps completed. There is a 9 min cap. 

Movements:

Rx+ 

Wallballs 20# / 25#, 9' / 10'

DB Snatches 45# / 70#

C2B Pull Ups

Burpees to a Target 

5' Wall

Rx

Wallballs 14# / 20#, 9' / 10'

DB Snatches 35# / 50#

Pull Ups

Burpees to a Target 

M / S 

Wallballs 10# / 14#, 9' / 10'

Objects over the wall:

2 x 50# Soft Stones, 2 x 50# Sandbags, 1 x 75# sandbag

Three team members must move 5 objects and themselves over a 4' wall and back 2x.

times. while the remaining team member completes as many reps as possible of one of the four movements. The team chooses the order the movements are completed, and which team member performs each movement. Keep repeating the wall and max reps for four rounds, each round with a different movement.

Score #1 is time completed, Score #2 is total reps completed. There is a 9 min cap. 

Movements:

Rx+ 

Wallballs 20# / 25#, 9' / 10'

DB Snatches 45# / 70#

C2B Pull Ups

Burpees to a Target 

5' Wall

Rx

Wallballs 14# / 20#, 9' / 10'

DB Snatches 35# / 50#

Pull Ups

Burpees to a Target 

M / S 

Wallballs 10# / 14#, 9' / 10'

Objects over the wall:

2 x 50# Soft Stones, 2 x 50# Sandbags, 1 x 75# sandbag