Events

Event 1

12:00 minute cap

5 Rounds:

10 deadlifts

12 synchro box jump overs

15 toes to bar

Max distance row in time remaining

Rx:

Deadlift: 185lb men/125lb women

Toes to bar

Scaled:

Deadlift: 135lb men/95lb women

Knee raises

Partners can split reps however they like, except for the box jump overs

Event 2

9:00 minute AMRAP

3, 6, 9, 12, 15…

Single-arm dumbbell snatch

Single-arm dumbbell overhead lunges

50ft shuttle run per round

Athletes must complete all dumbbell movements together in synchro. Each athlete must also perform all shuttle runs, but the runs do not need to be in synchro.

Rx: 50lb dumbbell men/35lb women

Scaled: 35lb/25lb

Event 3

Part 1

For time:

20 front squats

30 pull-ups

20 front squats

30 chest-to-bar

20 front squats

30 bar muscle-ups

Rx front squat: 135lb men/95lb women

Scaled:

Front squat: 95lb men/65lb women

Jumping pull-ups, then jumping chest-to-bar, then pull-ups

At 12:00:

Part 2

6:00 minutes to establish a 1 rep max on the complex:

1 clean + 1 hang clean + 1 front squat + 1 shoulder-to-overhead

Floater

Must be completed any time before Event 3

For time, one time through:

Echo bike: 15 cal men/12 cal women

1 sandbag clean over box, weight 1

1 burpee get over

1 sandbag clean over box, weight 2

1 burpee get over

1 sandbag clean over box, weight 3

Box height: 48” men/40” women

Rx:

Sandbag men: 50lb/100lb/150lb

Sandbag women: 25lb/50lb/100lb

Scaled:

Sandbag men: 50lb/75lb/100lb

Sandbag women: 25lb/50lb/75lb