Ski 1000m / 700m for time.
on 0:00, 2:00, 4:00, 6:00
20m HS Walk

Each athlete has 5 minutes to work for total team distance:

Run 400m
Complete Rope Climbs
Run 400m
Ski for Distance

*Athletes 1 & 2 must complete 4 Rope Climbs. Athlete 3 must complete 3 legless Rope Climbs. Athlete 4 must complete 2 Unbroken Rope Climbs

21-15-9
Bar Muscle Ups
Back Squats at 90kg / 60kg

Alternating Isabel
Alternating Grace

Both Men – 60kg
Both Women – 42.5kg

*all four syncro on first rep of each set

*after that, men and women alternate, rep for rep, men in syncro, women in syncro

*women can only work while men hold bar overhead, and vice versa

1RM Snatch

2 Unbroken Rope Climbs
Run 400m
2 Unbroken Rope Climbs
Run 400m
2 Unbroken Rope Climbs
Run 400m
2 Unbroken Rope Climbs

30 Syncro Dumbbell Snatches
30 Syncro Toes to Bar
30 Syncro Dumbbell Snatches
30 Syncro Toes to Bar
30 Syncro Dumbbell Snatches

30kg / 22.5kg

160 Double Unders
10m Regional Lunge
24 Alternating DB Thrusters
10m Regional Lunge
24 Alternating DB Thrusters
10m Regional Lunge
160 Double Unders

21-15-9-21

Worm Thrusters
Burpees

*Team lunges to advance the worm

9 Burpee Over Box
15 Deadlifts 120kg/90kg
21 Burpee Over Box

For total power output in 10 minutes.

Male: 10m Handstand Walk. 1 Squat Clean*
Female: 10m Handstand Walk. 1 Squat Clean*

*Athletes choose the weight of their bar. 2 minute transition, then the other half of the team repeats. Score is total power output of all four teammates.

For time:

60 Syncro Box Jump Overs
60 Syncro Jerks
40 Syncro Box Jump Overs
40 Syncro Push Press
20 Syncro Box Jump Overs
20 Syncro Strict Press

65kg/45kg. Any two male/female athlete syncro on all reps.

4km Bike
1km Run

100/70 Cal Bike
20m SB Clean
80/55 Cal Bike
20m SB Clean
60/40 Cal Bike
20m SB Clean
40/25 Cal Bike
20m SB Clean
20/15 Cal Bike
20m SB Clean

4 Rounds for Time

30 Cal Bike
25 Toes to Bar
20m SB Cleans

MM Pair:
15-13-11
Cal Row & Bike
Alternating Ring Muscle Ups

FF Pair:
11-9-7
Cal Row & Bike
Alternating Ring Muscle Ups

3 Clean & Jerks 120kg / 80kg
9 Wall Balls 13kg / 9kg
81 Wall Balls 9kg / 6kg
9 Wall Balls 13kg / 9kg
3 Clean & Jerks 120kg / 80kg