3 Rounds:

6 Wall Walks

12 Partner Wall Balls

24 DB Snatches

Workout Description: 

There are two scores for this workout - the time to complete part A and the total distance rowed.

One athete may start seated in the rower but hands must not be on the handle. The other 2 athletes wait at the rower.

At 3, 2, 1, GO… athlete 1 can start rowing and 1 of the other athletes can start the wall walks (the standards will be explained). After the 6 wall walks are completed the wall balls can start.

The wall balls are partner wall balls - 1 throws up to target and other to receive and return (hitting the target each time). Once the 12 wall balls are complete, one athlete can start the snatches.

The dumbbell snatches can be completed on any arm. Both heads of the dumbbell to touch the ground each time and full extension over head at the top.

Once the snatches are complete the cycle continues for 2 more rounds.

All work at the wall is split however.  No one athlete needs to complete a full round for example.  

Once the 3 rounds are completed the athletes can all continue to row until the time cap.  Athletes can switch out rowing as seen fit.  Not every athlete needs to row if not desired.

Max distance row

In 12 min window, time is split however, each athlete completes a Max lift of either:

Bench

Strict Press

Front Squat

1 athlete per lift

Workout Description:

The workout starts with 1 empty barbell per team.  There is one set of plates per team.  Only 1 athlete can lift at a time. 

The time can be split however (there is no requirement for athlete 1 to complete their max before athlete 2 can start etc).  There is no requirement of order that the lifts must be performed. 

Each athlete is to choose one lift. Once the lift has been chosen, they must stick to that lift.  

Each athlete will make as many attempts at a 1-rep-max as desired.

Lifting athlete may receive assistance with plate changes from teammates.

All lifts are to be taken from the rack.  The height of the pegs can be adjusted prior to the 1st lift.

Wait for judges call for lift to be deemed good.  Dropping the bar or losing control before the call will be deemed a “no lift”.

The score is the total combined weight of the 3 heaviest succesful lifts (1 of each variant).  If one lift has no succesful lifts then the total will be the combined heaviest of the other 2 lifts (example, you cannot submit 2 Front Squats if no good Bench Press)

3 rounds of 3 x 1:30 windows

Each athlete completes 1 window of 90 seconds

Athlete A, Athlete B, Athlete C

30 double unders/single skips

15 Box overs (jump for RX, step for inter & scaled)

and then remaining time

max gymnastics

1 pt for pull-up/chin up (can be assissted)

3 pts for unassisted pull-up

5 pts for C2B

This repeats for another 2 rounds

Workout Description and Flow: 

All athletes start wall side. Athlete 1 may start with rope in hand. At 3, 2, 1… GO.. Athlete 1 will start their skipping and then box overs. In the remaining time of that 1:30 window they complete as many gymnastics movements as they can.  Assisted pull-ups score 1, pull-ups score 3 and Chest-to-bar

At the start of the next 1:30 window, Athlete 2 will start their first round (they can be waiting with rope in hand prior to start of their window). Similairly athlete 3 will start in the next 1:30 window.

This continues for another 2 rounds - each round starting from the beginning with the skipping.

45/36 Assault bike, split however

10 synchro burpees

60 kb swings

10 synchro burpees

45 goblet squats 

10 synchro burpees

30 Knee Raise (oe 15 T2B)

10 synchro burpees

45/36 Assualt bike

Floating workout

Max Reps.  All 3 team mates partake

Scaled: Deadlift

Intermediate: Clean (ground to shoulder)

RX: Clean & Jerk

3 Rounds:

6 Wall Walks

12 Partner Wall Balls

24 DB Snatches

Workout Description: 

There are two scores for this workout - the time to complete part A and the total distance rowed.

One athete may start seated in the rower but hands must not be on the handle. The other 2 athletes wait at the rower.

At 3, 2, 1, GO… athlete 1 can start rowing and 1 of the other athletes can start the wall walks (the standards will be explained). After the 6 wall walks are completed the wall balls can start.

The wall balls are partner wall balls - 1 throws up to target and other to receive and return (hitting the target each time). Once the 12 wall balls are complete, one athlete can start the snatches.

The dumbbell snatches can be completed on any arm. Both heads of the dumbbell to touch the ground each time and full extension over head at the top.

Once the snatches are complete the cycle continues for 2 more rounds.

All work at the wall is split however.  No one athlete needs to complete a full round for example.  

Once the 3 rounds are completed the athletes can all continue to row until the time cap.  Athletes can switch out rowing as seen fit.  Not every athlete needs to row if not desired.

Max distance row

In 12 min window, time is split however, each athlete completes a Max lift of either:

Bench

Strict Press

Front Squat

1 athlete per lift

Workout Description:

The workout starts with 1 empty barbell per team.  There is one set of plates per team.  Only 1 athlete can lift at a time. 

The time can be split however (there is no requirement for athlete 1 to complete their max before athlete 2 can start etc).  There is no requirement of order that the lifts must be performed. 

Each athlete is to choose one lift. Once the lift has been chosen, they must stick to that lift.  

Each athlete will make as many attempts at a 1-rep-max as desired.

Lifting athlete may receive assistance with plate changes from teammates.

All lifts are to be taken from the rack.  The height of the pegs can be adjusted prior to the 1st lift.

Wait for judges call for lift to be deemed good.  Dropping the bar or losing control before the call will be deemed a “no lift”.

The score is the total combined weight of the 3 heaviest succesful lifts (1 of each variant).  If one lift has no succesful lifts then the total will be the combined heaviest of the other 2 lifts (example, you cannot submit 2 Front Squats if no good Bench Press)

3 rounds of 3 x 1:30 windows

Each athlete completes 1 window of 90 seconds

Athlete A, Athlete B, Athlete C

30 double unders/single skips

15 Box overs (jump for RX, step for inter & scaled)

and then remaining time

max gymnastics

1 pt for pull-up/chin up (can be assissted)

3 pts for unassisted pull-up

5 pts for C2B

This repeats for another 2 rounds

Workout Description and Flow: 

All athletes start wall side. Athlete 1 may start with rope in hand. At 3, 2, 1… GO.. Athlete 1 will start their skipping and then box overs. In the remaining time of that 1:30 window they complete as many gymnastics movements as they can.  Assisted pull-ups score 1, pull-ups score 3 and Chest-to-bar

At the start of the next 1:30 window, Athlete 2 will start their first round (they can be waiting with rope in hand prior to start of their window). Similairly athlete 3 will start in the next 1:30 window.

This continues for another 2 rounds - each round starting from the beginning with the skipping.

45/36 Assault bike, split however

10 synchro burpees

60 kb swings

10 synchro burpees

45 goblet squats 

10 synchro burpees

30 Knee Raise (oe 15 T2B)

10 synchro burpees

45/36 Assualt bike

Floating workout

Max Reps.  All 3 team mates partake

Scaled: Deadlift

Intermediate: Clean (ground to shoulder)

RX: Clean & Jerk