Swole Wars IX

“Balance in the Force"

AMRAP 10

6 Handstand Push Ups 

*6 DB OH Squats 50/35#

12 Cal Row

*every round add 1 Overhead Squat ONLY 

Example:

Rd1: 6 HSPU, 6 OHS, 12 Cal Row

Rd2: 6 HSPU, 7 OHS, 12 Cal Row

RD3: 6 HSPU, 8 OHS, 12 Cal Row

NOTES:

Masters: Abmat HSPU, DB Goblet Squats

Scaled: Hand-Release Push Ups, DB Goblet Squats 35/20#

“Return of the Pull-i” 
For Time: 10 min CAP

*30 Bar Muscle-Ups

*every break = 

5 Snatch 135/95#

Notes:
Masters: C2B PU to 15 reps, then 15 reps BMU, 115/75#

**do not have to break between transition from C2B —> MU

Scaled: KB Swing to 30 reps (53/35#), then 15 pull ups, 95/65#

***must do Snatch after 30 KBS completed, and after every break 

*”MERCY RULE:”*

You only have to do the penalty if your score has advanced since the last penalty (not for failed attempts)

“Revenge of the Swole”

For Time (4 min CAP - Top 6 athletes)

12/10 Cal Bike
30 Double Unders
10 Toes to Bar
6 Cleans 205/145#
10 Toes to Bar
30 Double Unders
12/10 Cal Bike

Masters: 185/125#

Scaled:

Men: 10 Cal Bike, 60 Single Unders, Knee Raises, 155#

Women: 8 Cal Bike, 60 Single Unders, Knee Raises, 105#

“Revenge of the Swole” part 2

For Time (4 min CAP)

10/8 Cal Bike
20 Double Unders
8 Toes to Bar
4 Cleans 235/165#
8 Toes to Bar
20 Double Unders
10/8 Cal Bike

Masters: 215/145#

Scaled:

Men: 8 Cal Bike, 40 Single Unders, Knee Raises, 185#

Women: 6 Cal Bike, 40 Single Unders, Knee Raises, 125#

“The 313 Total”
18 min to establish: 

3RM Back Squat

1RM Shoulder to Overhead

3RM Deadlift 

NOTES:

Must do them in order (Back Squat -then- Shoulder to OH -then- Deadlift).

Back Squat & Shoulder to OH is coming from the rack.

Can switch whenever you want, but once you switch you can’t go back.

Must start deadlift before end of time cap 

“The Bench Awakens”

4 Rounds For Time: 18 min CAP

15 Box Jumps 24/20” 

30 Double DB Bench Press 50/35#'s

Run 300m

Masters 35+: 20 rep Bench 

Scaled: Step Ups allowed, 35/20#'s