TEAM:
Burpees and Sprinkles
400M BUY IN
-THEN 3 ROUNDS-
21 BURPEE BOX JUMP OVERS
21 SYNCRO PULL UPS
21 SYNCRO HSPU
Notes: both partners will run the 400m loop. Burpee box jump overs can be split however you want between partners. Must flip box to correct height. Pull Ups/HSPU will be syncronized. Reps must start and end together before moving onto the next rep.
Sx Option: Burpee Box Step Overs, Ring Rows, Hand Release Push Ups
Time Cap 10 minutes
Dumbbell Donuts
For Time:
100 ALT POWER SNATCH
100 PUSH PRESS
100 ALT POWER CLEAN
100 FRONT SQUAT
Notes: Single DB for every movement. Both heads of DB must touch the ground during alternating transitions. DB must be on the floor for other partner to begin reps. Reps can be split however.
Time Cap: 10 minutes
Weight Options:
RX: 50/35
SX: 35/20
Donut Deadlifts (same for teams/individual)
(floater)
A) 2:00 MAX DEADLIFT
WEIGHT
-THEN-
B) 1:00 MAX DEADLIFT REPS
Notes: Each team member will do this workout individually. Their score for part a will be added together for their team score, the same for part b. Athlete will work up to a weight max in their 2:00 window, then will immediately go into a 1:00 max effort for reps.
Individuals
Burpees + Sprinkles
For Time:
400M BUY IN
-THEN-
21 BURPEE BOX JUMP OVERS
21 PULL UPS
21 HSPU
Notes: pretty self explanatory.
Sx Options: Burpee Box Step Overs, Ring Rows, Hand Release Push Ups
Time Cap: 8 minutes
Dumbbell Donuts
50 ALT POWER SNATCH
50 PUSH PRESS
50 ALT POWER CLEAN
50 FRONT SQUAT
Notes: Single DB for every movement. Both heads of DB must touch the ground during alternating transitions.
Weight Options: RX: 50/35, SX: 35/20
Time Cap: 8 minutes
