“Carbon Dated”

12-Minute AMRAP
3 athletes working in rotation; everyone working at once

• 12 Synchronized Wall Balls (2 athletes)

• 12 Synchronized Single Arm Devil Press (2 athletes)

• 25 ft Shuttle Run (1 athlete)

While two teammates perform synchronized movements, the third completes shuttle runs. Rotate as needed throughout the workout. 

RX Weights:

• 30+ & 40+ Divisions: 50/35 lb DB, 20/14 lb WB

• 50+ Division: 35/20 lb DB, 14/10 lb WB

Scoring:
Total rounds + reps of synchronized movements (Devil Press + Wall Balls) PLUS reps for each completed shuttle run.

Standards:

• Runners need to tag out when switching. 

• Wall Balls: need to touch the target at the same time to count

• Devil’s Press: the DB needs to be locked out at the same time to count

• Shuttle Run: need to cross the indicated line and touch the ground to count 

Wait and see...!

"Strata"

1500/1200mRow (team buy-in)

Then:

Thrusters

Pull-ups

21-15-9

21-15-9

21-15-9

(3 rounds)

1 athlete works, 1 athlete holds two bumper plates (1 in each hand by their side), 1 athlete rests

It is up to the team to determine how work is split 

RX:

30+ Division & 40+ Division:  Thrusters 95/65 Plates 15/10

50+ Division: Thrusters 65/45 Plate 15/10

Scoring: Time under 18min cap, or total reps completed

Standards:

• Teams may split the work however they choose.

• Plates cannot be held in the center hole of the plate, and must be gripped with all 5 fingers touching the plate, elbows not touching the body. 

• Any pull-ups or thrusters that are completed WITHOUT the plates being held as described do not count. If the plates drop during the row, the row stops until the plates are back in an athlete’s hands, being held to standards. 

• Pull-ups, chin must come over the bar, with arms fully extended, before starting each rep. Butterfly or kipping is allowed. 

• Thruster depth needs to be hips below knee crease with full lockout overhead for a completed rep. 

• At least one teammate must be able to perform pull-ups.

• Grips are allowed for pull-ups only.

13-Minute EMOM (Every Minute on the Minute)
10 stations total – 1 minute per station

• Each teammate completes 3 touch-and-go deadlifts every minute (9 reps at each station/minute)

• At the final station, each teammate performs an AMRAP of touch-and-go deadlifts in the final minute without setting the bar down.

Score: Total weight lifted

Standards:

• Touch-and-Go Required: All 3 reps (and AMRAP reps) must be continuous—no resetting on the floor. A brief pause for balance at the top is allowed, but hands must remain on the bar.

• No Bounce Reps: Controlled contact with the floor only.

• Hips must open fully at the top of the lift to count as a completed lift

• Bar Must Not Drop Early: During the AMRAP, once the bar is dropped, that athlete’s set ends.

• If an athlete cannot complete a station’s weight, they’re out for the remaining stations, but teammates may continue.