Workouts

For Time in F/F and M/M pairs:

30 Overhead Squats @ weight 1

20 Overhead Squats @ weight 2

10 Overhead Squats @ weight 3

♀ 25/35/45 kg & ♂ 40/50/60 kg

Time Cap: 5 mins

Score is Time taken by both pairs to complete the workout OR Total Repetitions completed for both pairs at time cap

If only one pair completes the workout, their completion time will be recorded as tie break

* Both pairs will be working at the same time but independently and DO NOT need to be in sync

* Both pairs can switch the working athlete at any time and there is no minimum work requirement for any team mate

* Teammates can help in changing the weights on the barbell

In 15 Minutes, complete as many Repetitions as possible of:

80 Calorie Row

50 Pull-Ups

60 Calorie Air Bike

50 Ring Push-Ups

Max Legless Rope Climb from seated (8ft)

Only one teammate can accumulate repetitions at a time

Non-working teammates - 60 kg Barbell Hold (Racked)

The score is the number of Repetitions completed at the 15 minute mark

The time at the completion of push ups will be noted for tie breaks

* Teams can switch working the athlete at any time, there is no minimum work requirement for any team mate

* Any number of teammates may be holding the barbells

* Barbell MUST be held on or above the shoulders for the working teammate to be able to accumulate reps. If the barbell comes down, the working teammate MUST stop

For Time:

As a F/M Pair, 80 Synchro Single Arm Dumbbell Devil's Press @ ♀ 15 kg / ♂ 20 kg

Buy-In:

Every 3:00, including 0:00

Athlete 1, Athlete 2 - 14 Alternating Shuttle Runs (1 Shuttle Run = 25ft out and back)

Athlete 3, Athlete 4 - Accumulate 100 Double Unders

Time Cap: 21 Minutes

Score is Total Time taken OR Total Repetitions completed at time cap

* The ENTIRE TEAM MUST complete BOTH Buy-Ins (Shuttle Runs and Double Unders) every 3:00 BEFORE a F/M Pair starts the Devil's Presses.

* The Shuttle Runs MUST be completed with both Athlete 1 and Athlete 2 alternating the runs. 1 Shuttle Run = 25ft out and back

* The Double Unders may be split anyhow between Athlete 3 and Athlete 4, only one athlete working at a time

* Teammates may switch between Shuttle Runs and Double Unders ONLY AFTER a 3-minute round is complete

* A F/M Pair MUST perform the devil's press in sync. Working teammates on the devil's press may switch at any time, as long as it remains a F/M pair.

* There is no minimum work requirement on any teammate, except the alternating shuttle run rule.

As a Team complete the following For Time:

12-9-6

Wall-Walks

Box Jump Overs @ ♀ 20" / ♂ 24”

(All teammates complete each repetition consecutively)

Cleans @ ♀ 45kg / ♂ 70kg

Time cap: 12 Minutes

Score is Total Time taken OR Total Repetitions completed at time cap

* ONLY ONE teammate works at one time on the Wall Walks and the Cleans, i.e. ONLY ONE barbell MUST be in play

* The repetitions may be split between Male and Female teammates. There is no minimum work requirement for any one teammate on the wall walks or the cleans

* ALL teammates MUST complete each repetition of the Box Jump Over one after the other for a repetition to count (12 each , then 9 each and then 6 each)