For time:
4 x 150m relay swim
time cap: 15min

20 sandbag cleans 150lb,
150meter ocean swim
10 sandbag cleans
150meter swim
5 sandbag cleans
150meter swim

3 Rounds for Time:
400m Run
30m Worm Lunge (15m = 1 rep)
30m Handstand Walk (all 4 athletes 15m = 1 rep)
Time cap: 15 min
(All 4 working at the same time but have to wait for last person to finish HS walk to start the run.)

1km BikeErg
1200m Run
1km BikeErg
800m Run
1km BikeErg
400m Run
Score Event 2: Time
Score Event 3: Slowest 1k bike
Time cap: 20 min

In 10min
Male Pair
750m Row each (both working at the same time)
150 Double Under each (both working at the same time)
50 Snatches 85KG shared
If work is completed before 10 minutes athletes can rest
At the 10 min mark the Male Pair has 5:00 to work to a 1 RM Snatch
In 10min
Female Pair
600m Row each (both working at the same time)
150 Double Under each (both working at the same time)
50 Snatches 55KG (shared)
If work is completed before 10 minutes athletes can rest
At the 10 min mark the Female Pair has 5:00 to work to a 1 RM Snatch
Score Event 3: Combined Time of the Male and Female Pairs
Score Event 4: Combined Weight of the Male and Female Pairs
Time cap: 30min

For Time: (M/F- M/F Relay)
50 Synchro GHD Sit-ups
100 Synchro Wall Balls
50 Synchro GHD Sit-ups
25 Box Jump Overs (42”/36”)
Timecap: 24:00

1 Rep Max Clean and Jerk

3 rounds:
50 Cal on 2 Echo Bikes
50 Worm Squat

*50 cals must be completed on 2 separate echo bikes by M/F Pairs, when both bikes read 50 cals teams can advance to the worm. You can not switch pairs within the round but can when a round is completed.
Time cap: 17 min

10 rounds:
5 Ring Muscle ups *unbroken
10m Handstand Walk *unbroken

Time cap:10 min men / 12 min women

For Time: (M/M- F/F Relay)
// Male Pair (1:1)
10-8-6-4-2
Legless Rope Climb
12-10-8-6-4
Squat Clean (100, 110, 120, 130, 140 kg)
//Female Pair (1:1)
10-8-6-4-2
Rope Climb
12-10-8-6-4
Squat Clean (70, 80, 85, 90, 95 kg)
Time Cap: 24:00 min

7 hang snatches (75 KG / 50 KG)
7 snatches (75 KG / 50 KG)
7 squat snatches (75 KG / 50 KG)

Time cap: 2 min

4 rounds:
30 Synchro Bar Muscle Up (M/F pair)
15 Burpee Over Worm
10 Worm Clean and Jerk

*Bar Muscle Ups may be completed by any Mixed Gender Pair and may switch at any time.
Time cap: 18 min

50 Calorie Row
40 Wall-Balls (30/20 lbs)
30 Box Jump Overs (24/20)
20m Front Rack Walking Lunges (85/60 kg)
10 Rope Climbs
25 Calorie Row
20 Wall-Balls (30/20 lbs)
15 Box Jump Overs (24/20)
10m Front Rack Walking Lunges (85/60 kg)
5 Rope Climbs

Time cap: 15 min

30 DB Squat Snatch Relay (100lbs / 70lbs)

Time cap: 16 min