For time:

A) 3km row FT

B) 1500m Run into 150 Wallballs FT

- 14 min timecap

1 athlete starts on the erg whilst the other 2 complete a 1500m Run together, with 1 Wallball. The wallball must be carried the whole distance but athletes can share the carrying as much as they like. At the 750m checkpoint both athletes will receive a mark, at which point they can turn around and head back!

Once the run is complete, and all 3 athletes are back in their lane, the team may commence the Wallballs. At this stage the athletes may swap on and off the rower & the Wallballs as may times as they like until 3000m has been rowed and 150 wallballs completed.

There are 2 scores for this workout - A) Time for Row and B) total time for the run & wallballs.

SIU BONUS: The team can choose to 'Scale It Up' by choosing to use a heavier wallball (9/6). An bonus of a 30 second deduction from the total time for the run & wallballs section of the workout.

NB: If the wallballs are not completed within the TC no bonus will be awarded EVEN if scaled up.

1 second will be added to the 14 min TC for every Wallball rep incomplete

For time:

A) 3km row FT

B) 1500m Run into 150 Wallballs FT

- 14 min timecap

1 athlete starts on the erg whilst the other 2 complete a 1500m Run together, with 1 Wallball. The wallball must be carried the whole distance but athletes can share the carrying as much as they like. At the 750m checkpoint both athletes will receive a mark, at which point they can turn around and head back!

Once the run is complete, and all 3 athletes are back in their lane, the team may commence the Wallballs. At this stage the athletes may swap on and off the rower & the Wallballs as may times as they like until 3000m has been rowed and 150 wallballs completed.

There are 2 scores for this workout - Time for Row and total time for the run & wallballs.

1 seconded added to the 14 min TC for every Wallball rep incomplete

SIU BONUS: The team can choose to 'Scale It Up' by choosing to use a heavier wallball (9/6). A bonus of a 30 second deduction from the total time for the run & wallballs section of the workout.

NB: If the wallballs are not completed within the TC no bonus will be awarded EVEN if scaled up.

All 3 athletes have 9 minutes in which to complete a heavy complex.

Complex: Power Clean + 3 Hang Clean (Power or squat are permitted on the hang clean)

Each athlete can have as many attempts as they like, the bar can ascend and descend in weight and there will be 1 female bar OR 1 male bar with plates and clips per team.

Score for WOD is total KG's lifted by all 3 athletes.

THERE IS NO SIU OPTION FOR THIS WOD

10 min AMRAP

30 Synchro (2) KB Goblet Squats (20/12)

30 Synchro (2) S/A DB GTOH (15/10)

30 Synchro (2) Sit Ups

30 5m Shuttle runs (1 at a time until 30 reps are complete)

30 Synchro (2) Sit Ups

30 Synchro (2) S/A DB GTOH

30 Synchro (2) KB Goblet squats

AMRAP Synchro (3) Burpees

2 athletes work, 1 rests for the pyramid of work.

Athletes can swap in and out as many times as they like until they reach the Burpees. The shuttle runs are not synchro and athletes can take it in turns to complete the shuttle runs or each athlete can complete as many in a row as they like. There must be a floor touch at the end of EVERY 5m or the rep does not count.

Once the pyramid is complete, in any remaining time all 3 athletes must complete an AMRAP of synchro Burpees. Standards - you must meet at the top and bottom of each rep.

The score is the total number of reps completed in 10 minutes including the goblet squats, DB GTOH and sit ups. Athletes must tag between every change over throughout the workout INCLUDING THE SHUTTLE RUNS.

SIU BONUS: All 3 athletes must decide, as a team, to either scale up OR complete RX - if 1 athlete scales up the whole team must also scale up. To SIU the athletes must use heavier KB's (24/16) AND DB (22.5/15) and in doing so they get an extra 50 reps added to their final score.

6 rounds FT:

25 SU

15 Plate GTOH (15/10)

5 Burpee Box jump overs (stepping permitted) (24/20)

- 8 minute TC

Each athlete must take it in turns to complete 1 full round at a time, tagging the next athlete in behind the start line. The clock stops and the WOD is finished when all 6 rounds have been completed and all 3 athletes are back on the start line.

The WOD can be SCALED UP by doing DU, using heavier plates (20/15) and completing the BBBJ with 2 footed jump on to the box.

Each athlete can choose to SIU or not BUT all 3 movements must be scaled up and both rounds completed by that individual must also be scaled up.

SIU BONUS: 10 seconds deducted from completed time for every round completed scaled up BUT if all 6 rounds are not completed the SIU bonus points do not apply. For every rep not completed within the time cap 1 second is added to the 8 minute cap.

What will you do? Take and risk and scale it up for the bonus seconds or play it safe and get it done....?

For time:

A) 3km row FT

B) 1500m Run into 150 Wallballs FT

- 14 min timecap

1 athlete starts on the erg whilst the other 2 complete a 1500m Run together, with 1 Wallball. The wallball must be carried the whole distance but athletes can share the carrying as much as they like. At the 750m checkpoint both athletes will receive a mark, at which point they can turn around and head back!

Once the run is complete, and all 3 athletes are back in their lane, the team may commence the Wallballs. At this stage the athletes may swap on and off the rower & the Wallballs as may times as they like until 3000m has been rowed and 150 wallballs completed.

There are 2 scores for this workout - A) Time for Row and B) total time for the run & wallballs.

SIU BONUS: The team can choose to 'Scale It Up' by choosing to use a heavier wallball (9/6). An bonus of a 30 second deduction from the total time for the run & wallballs section of the workout.

NB: If the wallballs are not completed within the TC no bonus will be awarded EVEN if scaled up.

1 second will be added to the 14 min TC for every Wallball rep incomplete

For time:

A) 3km row FT

B) 1500m Run into 150 Wallballs FT

- 14 min timecap

1 athlete starts on the erg whilst the other 2 complete a 1500m Run together, with 1 Wallball. The wallball must be carried the whole distance but athletes can share the carrying as much as they like. At the 750m checkpoint both athletes will receive a mark, at which point they can turn around and head back!

Once the run is complete, and all 3 athletes are back in their lane, the team may commence the Wallballs. At this stage the athletes may swap on and off the rower & the Wallballs as may times as they like until 3000m has been rowed and 150 wallballs completed.

There are 2 scores for this workout - Time for Row and total time for the run & wallballs.

1 seconded added to the 14 min TC for every Wallball rep incomplete

SIU BONUS: The team can choose to 'Scale It Up' by choosing to use a heavier wallball (9/6). A bonus of a 30 second deduction from the total time for the run & wallballs section of the workout.

NB: If the wallballs are not completed within the TC no bonus will be awarded EVEN if scaled up.

All 3 athletes have 9 minutes in which to complete a heavy complex.

Complex: Power Clean + 3 Hang Clean (Power or squat are permitted on the hang clean)

Each athlete can have as many attempts as they like, the bar can ascend and descend in weight and there will be 1 female bar OR 1 male bar with plates and clips per team.

Score for WOD is total KG's lifted by all 3 athletes.

THERE IS NO SIU OPTION FOR THIS WOD

10 min AMRAP

30 Synchro (2) KB Goblet Squats (20/12)

30 Synchro (2) S/A DB GTOH (15/10)

30 Synchro (2) Sit Ups

30 5m Shuttle runs (1 at a time until 30 reps are complete)

30 Synchro (2) Sit Ups

30 Synchro (2) S/A DB GTOH

30 Synchro (2) KB Goblet squats

AMRAP Synchro (3) Burpees

2 athletes work, 1 rests for the pyramid of work.

Athletes can swap in and out as many times as they like until they reach the Burpees. The shuttle runs are not synchro and athletes can take it in turns to complete the shuttle runs or each athlete can complete as many in a row as they like. There must be a floor touch at the end of EVERY 5m or the rep does not count.

Once the pyramid is complete, in any remaining time all 3 athletes must complete an AMRAP of synchro Burpees. Standards - you must meet at the top and bottom of each rep.

The score is the total number of reps completed in 10 minutes including the goblet squats, DB GTOH and sit ups. Athletes must tag between every change over throughout the workout INCLUDING THE SHUTTLE RUNS.

SIU BONUS: All 3 athletes must decide, as a team, to either scale up OR complete RX - if 1 athlete scales up the whole team must also scale up. To SIU the athletes must use heavier KB's (24/16) AND DB (22.5/15) and in doing so they get an extra 50 reps added to their final score.

6 rounds FT:

25 SU

15 Plate GTOH (15/10)

5 Burpee Box jump overs (stepping permitted) (24/20)

- 8 minute TC

Each athlete must take it in turns to complete 1 full round at a time, tagging the next athlete in behind the start line. The clock stops and the WOD is finished when all 6 rounds have been completed and all 3 athletes are back on the start line.

The WOD can be SCALED UP by doing DU, using heavier plates (20/15) and completing the BBBJ with 2 footed jump on to the box.

Each athlete can choose to SIU or not BUT all 3 movements must be scaled up and both rounds completed by that individual must also be scaled up.

SIU BONUS: 10 seconds deducted from completed time for every round completed scaled up BUT if all 6 rounds are not completed the SIU bonus points do not apply. For every rep not completed within the time cap 1 second is added to the 8 minute cap.

What will you do? Take and risk and scale it up for the bonus seconds or play it safe and get it done....?