Buy-In

1000m Row

4 Rounds

20 Burpee Over Box

20 DB Snatch Rx = 22.5/15 Scaled = 15/10

For Time and Reps:

30 Wallballs

20 Pull Ups / Jumping Pull Ups

10 Handstand Push Ups / Hand Release Push Ups

Max Calorie Row

Partner 1 Completes workout wallballs / pull ups / hspu while Partner 2 Rows

Partner 2 will then complete the workout HSPU / Pull Ups / Wallballs while partner 1 Rows

Score Part A = Time taken to complete the workout 

Score Part B = Total number of calories on the rowing machine upon completion of the final rep

For Time and Reps:

30 Wallballs

20 Pull Ups / Jumping Pull Ups

10 Handstand Push Ups / Hand Release Push Ups

Max Calorie Row

Partner 1 Completes workout wallballs / pull ups / hspu while Partner 2 Rows

Partner 2 will then complete the workout HSPU / Pull Ups / Wallballs while partner 1 Rows

Score Part A = Time taken to complete the workout 

Score Part B = Total number of calories on the rowing machine upon completion of the final rep

10 Minute EMOM:

Complete 1 Lift:

RX.                Scaled
35/25             20/15
40/30             30/20
50/35             35/25
60/42.5          40/27.5
70/50             45/30
80/55             50/35
85/60             55/40
90/65             60/42.5
95/67.5          65/47.5
100/70           70/50

Score will be total points achieved throughout the ladder. You may lift the barbell in any manner:

Snatch = 4 points
C&J = 3 points
Clean = 2 Points
Deadlift = 1 point

Once the barbell has been successfully lifted you may not take another lift. But if you are unsuccessful you may have as many attempts in that minute as you wish until the minute has elapsed.

If you fail to make a successful lift in the minute you may continue up the ladder but would recieve 0 points for the missed minute.

8 Minute AMRAP

Partner 1 Completes 1 Round of Ingrid*

Then:

Partner 2 Completes 1 Round of Grettel**

Alternate for 10 Minutes. P1 will always do Ingrid, P2 will always do Grettel.

*Ingrid = 3 Snatches + 3 Burpee Over Bar

**Grettel = 3 Clean and Jerks + 3 Burpee Over Bar

Rx = 60/40 Scaled = 40/30

For Time

50 Double Unders / 100 Single Unders

40 Box Jump Overs

30 DB Shoulder to Overhead

Both partners complete full workout one after the other.

Rx = Double Unders, 24/20 Inch Box, 22.5/15kg DB

Scaled = Single Unders, Step Overs, 15/10kg DB