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5 rounds for time:
40 toes to bar, sync (20 each MF pair)
300m run, sync (150m each MF pair)
20 worm burpees
10 worm cleans
Heat 1
Heat 2
Heat 3
For time, starting with the female pair:
40 thrusters 43kg
6 legless rope climbs
30 thrusters 43kg
4 legless rope climbs
20 thrusters 43kg
2 legless rope climbs
Immediately followed by the male pair (thrusters at 61kg).
Heat 1
Heat 2
Heat 3
For time:
15 overhead squats 70/52kg
15 burpee box jumps overs 24/20”
15 thrusters 61/43kg
15 power cleans 93/61kg
15 muscle ups
Run 1500m
15 muscle ups
15 power cleans 93/61kg
15 thrusters 61/43kg
15 burpee box jump overs 24/20”
15 overhead squats 70/52kg
Men
Women
10 rounds for time:
1 legless rope climb, 15’
Run (170’)
Men
Women
3 rounds for time:
15 bar muscle ups (4 person sync)
15/10 echo bike calories (4 person sync)
15 clean and jerks 65/43kg (4 person sync)
Heat 1
Snatch Ladder
(Weight in kilograms)
M: 84/88/93/98/102/107/111/115/120/124 (11th platform staged at 129)
F: 61/63/65/68/70/72/75/77/79/81 (11th platform staged at 84)
Men
Women
3 attempts for max load of:
3 cleans + 2 front squats + 1 jerk (shoulder-to-overhead)
Women
Men
In 2 minutes:
15 chest to bar pull-ups
15/10 echo bike cals
Max snatches 47/34kg
Women
Men
In MF Pairs, for time:
45-30-15
Deadlift (sync) 102/70kg
Handstand push ups (sync)
The first MF pair will complete the workout, followed by the second pair.
For time:
1,000/800m row
100 double unders
10 overhead squats 88/61kg
Relay, FFMM
For time:
21 strict deficit handstand push ups
Husafell bag carry 180ft
15 strict deficit handstand push ups
Kettlebell farmers carry 180ft
9 strict deficit handstand push ups
Yoke carry 90ft
Women
Men
For time:
1000m row
100 double unders
10 deadlifts 185/125kg
Time cap: 7 minutes
Women
Men
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