Team of 3

30 HSPU

30 BJO

200m Run

into…

60 HSPU

60 BJO

400m Run

into….

90 HSPU

90 BJO

600m Run

Team of 3

AMRAP 20: ADV RX

20 T2B

20 Hang Cleans 135/95

200m Row

200m Run

AMRAP 20: RX

20 Knee Raises

20 Hang Cleans 95/65

200m Row

200m Run

Tag team and rotate however needed with one person working at a time in the order that the workout is written including the run.

5 Rounds

5 OHS 115/85

10 Calorie Row

15 Shuttle Runs (every 6 mats = 1 rep)

20 Sit-ups

This workout will need to be represented by a male and female in both RX and Scaled

AMRAP 10: ADV RX

6 DB Devil’s Squat Cleans 50/35

30 DU

AMRAP 10:RX

6 DB Devil’s Squat Cleans 35/20

60 Singles

Each class will use 4 scores: 1 male/1 female RX and 1 male/1 female Scaled. Score is Rounds and reps. At the end of the workout we will combine the male and female RX score and the male and female Scaled score to have 1 score for RX and 1 score for Scaled.

For Time:

1,000/900m Row

20 Burpees to a target

1 Mile Run

20 Burpees to a target

1,000/900m Row

Time Cap 30 minutes

3 Sets

10 Weighted sit-ups

20 sit-ups unweighted

3 rounds

5 minute Ski Erg

10 GHD

5 minute row

10 GHD

5 minute C2 Bike

10 GHD

6 Rounds

2 Rope Climbs

400m Run

10 S2OH 135/95

3 Rounds for Time

150-100-50 DU

12 Power Cleans

9 Front Squats

Barbell

Adv RX 165/115

RX 135/95

ADV RX

4 Person Team

1 Mile Run

2,000/1,750m Row

40 Clean & Jerks 135/95

120/85 Calorie Echo Bike

1 Mile Run

RX Barbell 95/65

At least 2 people on the team need to be responsible for the run. One athlete runs the first mile and the other athlete runs the second mile. The row, clean & jerks, and bike can be split between all athletes however needed. When the run is complete then athletes start on the Rower, Once the Rower is complete, athletes start on the Clean & Jerks, then move onto the bike and then the second runner completes the mile.