Blue Light Valhalla

16-17 Yr Old Athletes

Rd1: 100m Row, 6 Sandbag Over Shoulder, 100m SB Carry

Rd2: 150m Row, 8 Sandbag Over Shoulder, 100m SB Carry

Rd3: 200m Row, 10 Sandbag Over Shoulder, 100m SB Carry

Rd4: 250m Row, 12 Sandbag Over Shoulder, 100m SB Carry

SB: 75/50#

14-15 Yr Old Athletes

Rd1: 100m Row, 4 Sandbag Over Shoulder, 100m SB Carry

Rd2:150m Row, 8 Sandbag Over Shoulder, 100m SB Carry

Rd3: 200m Row, 8 Sandbag Over Shoulder, 100m SB Carry

Rd4: 250m Row, 10 Sandbag Over Shoulder, 100m SB Carry

SB: 50/35#

*Row increases by 50m each round, Reps by 2

Score: Time to complete

60 Toes-to-Bar (split between partners as desired)

50 Burpee Box Climb-Overs (48"/40") (split)

40 Chest-to-Bar Pull-Ups (split)

30 Bar Muscle-Ups (split)

60 Cal Echo Bike (split)

Scaled:

50 kipping knee raises

40 burpee box climb overs 48/40"

30 pull ups

20 jumping chest to bar

50 cal echo bike

Score = Total Points Earned

Movement:

DB Snatch 50/35 = 5pts

Power Snatch 100/70 = 10pts

Thruster 150/100 = 15pts

Clean and Jerk 200/135 = 20pts

Athletes must both do each movement

Once you finish a movement (cannot be back and forth) - either by finishing your reps or when your partner advances, you may not return to that novement and must move up.

Athletes cannot go back down in movements.

Scaled Weights

DB 35/20

Power Snatch 75/55

Thruster 115/75

Clean and Jerk 155/105

10:00 AMRAP

Chipper (All 4 athletes working in synchro):

40 Synchro Thrusters (115/75)

30 Synchro Bar-Facing Burpees (chest and thighs to ground together)

20 Synchro Deadlifts (135/95)

Cash in/out barbell Litter Carry (100 m)

Athletes must carry all 4 barbells in two litter configurations (MM and FF pairs)

Each pair: one bar in each hand, front and rear carrier

Both litters must move together — no pair may advance unless the other is moving

Time stops when both litters fully cross the finish line

For Time

Sandbag: 150/100

Ice Partner:

100m Sandbag Carry

500m Row

100m Sandbag Carry

*must hold the sandbag, full extension of hips and knees, while Fire Partner finishes

Fire Partner:

3 Rds

75 Double Unders

300Ft Shuttle Runs (12x25ft)

Switch Roles and Repeat

Penalty: Fire must pause if sandbag is dropped

Scaled: Sandbag 100/75#, 100 Single Unders

11:00 Total Time

Team starts together for the first 2 Minutes. 
Each athlete completes a 2:00 AMRAP inside a tent (randomly drawn card)
Remaining 3 teammates perform an AMRAP inside the building
15-second transitions between tent shifts
Building AMRAP (3 athletes rotating):

9 Wall Balls (20/14)
6 Pull-Ups
Split as needed
Tent AMRAP Cards:

Card 1: 6 Devil’s Press (50/35) + 8 Burpee Box Jump Overs (24/20")
Card 2: 10 OH SA DB Lunges (50/35) + 6 DB Box Step Overs (24/20")
Card 3: 4 Ground-to-Overhead (135/95) + 8 Bar-Facing Burpees
Card 4: Max Cal Echo Bike in 2:00
Score: Total reps from tent + building  

10 Pull Ups - Scaled: Jumping Pull Ups

10 Cal Echo Bike

10 Dual DB Step Overs  RX: 24/20" 50/35#, Scaled: 20/20" 35/25#

Each Partner must complete a round before switching.

Rounds 1-2

10 Pull Ups

10 Cal Echo Bike

Rounds 3-4

8 Chest to Bar

8 Cal Echo Bike

Rounds 5-6

5 Bar Muscle Up

5 Cal Echo

Time Cap 10 min, Split Reps as Needed

Buy In: 100 Double Unders 

- then- 3 Rounds

10 Bar Muscle Ups

50 Feet Handstand Walks

30 Toes to Bar

Cash Out: 100 Double Unders

Scaled:

Buy In: 100 Single Unders

-then- 3 Rounds

10 Jumping Chest to Bar

5 Wall Walks

30 Hanging Knee Raises

Cash Out: 100 Single Unders

Part One: 8 Min TC

16-17 Yr Olds 95/65#, 14-15 Yr Olds 75/55#

12-9-6

Hang Squat Snatch

Parallel Burpee Over Bar

Part Two: 6 Min TC

Establish a Heavy Clean to Overhead

Clean & Jerk Elimination Ladder
Top 4 Teams per Division (MM or FF)
Last Team Standing Wins

2 Bars; 1 per teammate (MM and FF teams go at once)
1 team lifts at a time
40 sec lift + 20 sec transition = 1:00 per round
7 rounds = 28:00 total 
Ladder Weights:

Men’s:
225 → 245 → 265 → 285 → 305 → 325 → 345

Women’s:
135 → 155 → 175 → 190 → 205 → 220 → 235

Both partners must successfully complete the lift to advance
Elimination on failed lift
Tie-break = fastest time at last successful lift

Partner A) Row for Meters

Partner B) Sandbag Bear Complex  RX: 75/50 Scaled: 50/35

- Partners Split 100m Sandbag Shuttle before switching roles to finish the round -

+100m row each round, +4 Sandbag Bear Complex reps per round

RD1: 200m Row, 8 SB Bear Reps, 100m SB Carry

200m Row, 8 SB Bear Reps, 100m SB Carry

RD2: 300m Row, 12 SB Bear Reps, 100m SB Carry

300m Row, 12 SB Bear Reps, 100m SB Carry

RD3: 400m Row, 16 SB Bear Reps, 100m SB Carry

400m Row, 16 SB Bear Reps, 100m SB Carry

RD4: 500m Row, 20 SB Bear Reps, 100m SB Carry

500m Row, 20 SB Bear Reps, 100m SB Carry 

Each Sandbag Bear Complex consists of:
1. Deadlift: Lift the sandbag from the ground to standing.
2. Hang Clean: Pull the sandbag to the chest in a front-rack position.
3. Front Squat: Perform a full squat with the sandbag in the front-rack position.
4. Press or Push Press: Extend the sandbag fully overhead.
5. Back Squat: Transition the sandbag to the back and perform a full squat.
6. Return to Ground: Bring the sandbag back to the ground under control to complete the complex.

Score: Time to complete

30 Toes-to-Bar 

2o Burpee Box Climb-Overs (48"/40")

20 Chest-to-Bar Pull-Ups

10 Bar Muscle-Ups

30 Cal Echo Bike 

Movement:

DB SNATCH 35/20 5pts

Power snatch 75/55 10pts

Thruster 115/75 15pts

Clean and jerk 155/105 20pts

Once you leave a movement, you may not return to that movement and must move up.

Athletes cannot go back down in movements

Sandbag 100/75

Ice:

100m Sandbag Carry

500m Row

100m Sandbag Carry 

-Straight into- 

Fire:

3 Rds

75 Double Unders

300Ft Shuttle Runs (12x25ft)

Part One:

10 Minute Time Cap

21-15-9

Snatches  RX: 135/95 - Squat, Scaled: 95/65 - Power

Synchro Burpees over Bar

Part Two:

6 Min Time Cap

Each Partner Establishes a 1RM Clean and Jerk - shared bar

Part B

Clean & Jerk

Clean to Overhead

10:00 AMRAP
Score = Total full rounds of the couplet completed

Rules:

2 teammates must hold a loaded barbell at full lockout by opposite collars with a single hand:
155 lbs for men
105 lbs for women
While the bar is held, the other 2 teammates work through the following couplet (one athlete at a time):

Couplet (1 Round = 10 Reps):

5 Toes-to-Bar
10 Alternating OH lunges (35/25 lb plate)

Penalties & Flow:

Bar must be lowered to the ground to switch hands
If the bar is lowered, work must stop immediately
Teams rotate roles (holders vs. workers) as desired
Only completed rounds count toward score
No partial rounds are scored