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WOD 1

9:00 AMRAP

30 C2B

30 Front Squat  70/50kg

 

1 athletes perform dead hang, 1 athlete performs front squat (Can only perform front squats while p2 & p3 is on rig) 

 

1 athlete performs Front Rack Hold / 1 athlete performs C2B

WOD 2

9 min time cap.

 

(3min pr athlete)

 

Max “DT”

 

Weight staring on RX weight

Each athlete must establish a “heaviest weight lifted” in the DT complex

 

(12 Deadlift, 9 Hang Power Clean, 6 Sh to Oh)

WOD 3

3 x 200m shuttles (run/swim)

100 toe to bar

3 x 200m shuttles (run/swim)

 

*One athlete runs/swims at a time/t2b as a team

 

Timecap: 15 min

WOD 4

Cluster Ladder  

  

1:00 Stations: 1 rep/athlete

 

M @ 70-120kg (6 stations)

F @ 40-90kg (6 stations)

Max Reps @ last station for tie break

WOD 5

FOR TIME

30 Hang Power Snatch 60/40

30 Cal Row A1

30 Cal Row A2

30 Cal Row A3

30 Hang Power Snatch 60/40 kg

 

 

TC: 12 min.   

WOD 6

*Each athlete will perform..

 

200 m shuttle (run/swim)

21 db KB Thruster 24/16kg

15 Hand Release Burpee to Plate

9 Bar Muscle Up

 

 

TC: 25 min. 

WOD 7

AMRAP 10

*Each athlete will perform..

 

Double KB Front Rack Lunges 24/16

3 Ground to Overhead (80/55)

Double KB Front Rack Lunges 24/16

 

 

 

*Ground to overhead increases with 3 reps each round

 

 

TC: 12 min.   

WOD 8

5 ROUNDS FOR TIME

5 Back Squat 80/60 kg

10 Alternating Pistols 24/16 kg

30 Double Under

 

*One athlete per movement the entire workout

 

 

TC: 12 min. 

FINAL EVENT

Buy in : 30 FREESTANDING HSPU

3 Rounds of 

30 Pullups 

30 Deadlift 140/90kg

15 Synchro Burpee over Bar

15 OHS 100/65kg

 

TC: 25 min