For time, starting with the female pair:
40 thrusters, 43 kg
6 legless rope climbs
30 thrusters, 43 kg
4 legless rope climbs
20 thrusters, 43 kg
2 legless rope climbs
Immediately followed by the male pair
(thrusters at 61 kg).
Time Cap: 20 minutes
10 rounds for time:
1 legless rope climb, 15 foot
Run (170 foot)
Time Cap: 11 minutes
Men
Women
For time:
5000-meter row at 5:00, 10.00, 15.00 and 20.00
42m sandbag carry relay 70/45 kg
Time Cap: 25 minutes
For Total Time:
1200m air runner
3 rounds:
12 axle bar deadlifts 121/89 kg
6m out and back handstand walk
1200m air runner
3 rounds:
12 axle bar deadlifts 121/89 kg
6m out and back handstand walk
600m concept2 row
Time Cap: 22 minutes
Men
Women
Team Interval:
3 minutes
50 sync chest to bar pull-ups
remainder: max reps worm “clean & jerk”
3 minutes
40 sync chest to bar pull-ups
remainder: max reps worm “clean & jerk”
3 minutes
20 sync bar muscle-ups
remainder: max reps worm “clean & jerk”
2.5 minutes to perform:
27 chest to bar pull-ups
27 dumbbell thrusters 22,5/15 kg per hand
Max reps burpee box jump overs 24/20 inch
2 minutes to perform:
21 chest to bar pull-ups
21 dumbbell thrusters 22,5/15 kg per hand
Max reps burpee box jump overs 24/20 inch
1.5 minutes to perform:
15 chest to bar pull-ups
15 dumbbell thrusters 22,5/15 kg per hand
Max reps burpee box jump overs 24/20 inch
1 minute to perform:
9 chest to bar pull-ups
9 dumbbell thrusters 22,5/15 kg per hand
Max reps burpee box jump overs 24/20 inch
*1 min rest between segments
Men
Women
For total load:
In MM & FF pairs climb the snatch ladder
Timing Details
0:00-0:25 – Lifter 1
0:25-0:50 – Lifter 2
0:50-1:00 – Transition to next platform/next pair enters.
Continue cycling in this fashion until all athletes have lifted.
All lifts at the 11th platform start at the top of the minute.
3 attempts for max load of:
3 cleans + 2 front squats + 1 jerk
(shoulder-to-overhead)
Men
Women
Four part Chipper – individual Relay
For time
15 strict handstand push-ups
30 single leg squats
15 burpee box jump overs 24/20 inch
30-meter handstand walk
Time Cap: 16 minutes
For time:
50 devils press 22.5/15 kg per hand
40 handstand push-ups
30 sandbag to shoulder 70/45 kg
20 handstand push-ups
25 devils press 22.5/15 kg per hand
Time Cap: 11 minutes
Men
Women
For time:
2 rounds for time
450m air runner / 600m ski erg
30 sync kettlebell snatch 32/24 kg
15 sync overhead squats 70/50 kg
Time Cap: 8 minutes
For time:
40/32 calorie echo bike
20/16 bar muscle-up
10 overhead squat 100/70 kg
Time Cap: 5 minutes
Men
Women
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