4's UP!!

All Work to be completed synchronised with all 4 team mates in a 12 min time cap.

Teams will have 1x 10KG, 2x 15KG & 1x 22.5KG Dumbbell. Teams can pick who has which Dumbbell and this can also be changed at any point throughout the event. 

4 Rounds - Moving from Zone to Zone 

25x DB Snatch (Sync at the top)

25x DB Goblet Squat (Sync at the bottom)

Once teams have completed the 4 rounds they will run back from Zone 4 and now working in pairs until 12 minutes - Accumulate at many Syncronised KIPPING Pull-ups or Syncronised KIPPING C2Bs as possible in the remaining time. In any pairing and NO Butterfly 

1x Pull-up = 1 point

1x C2B = 2 points

Pullling movements will be scored separate 

No one likes Running!!

Check in - Team 400m Run

Now working in pairs of your choice, each pair completes the following 

21 Worm Thrusters -> 200m Run

15 Worm Thrusters -> 200m Run

9 Worm Thrusters -> 200m Run 

Check out - Team 400m Run

Pairs can be any mix but the worm weighs 60kg so choose wisely.

Time cap 15m - if team miss a rep it will be added as 1 second if you miss the run 100m = is also 1 second

Sands in my Crack

8 min AMRAP

3 team members working at once, 1 resting. Team can alternate at any point during the event.

12 Worm C&J's

10 Syncro Worm Hop Overs

8 Lateral burpees over the worm 

After each completed round teams will move up the beach into each zone and then back down the beach.

GRIP..

YGIG rounds in M/F Pairs - Teams will start at the fence

6 Rounds (3 each pair)

12 Syncro T2B

24 Syncro American KB Swings

Sand Bag carry 

into

40m Sand bag lunge - 

Check out with a wet foot race!

Once the last pair has completed their carry and the sandbag is back to the rig in a team of 4 they will lunge down the beach and back with both sand bags. Teams can choose how they split this up but both sandbags must start at the rig and finish at back at the rig. When the sandbags are back its a foot race to the sea to get wet and a race back to the startline 

this is to score the Pull-ups and Chest to Bars only.