Team

For Time:

PART A: 2 Min Max Reps of Double Jerry Can Deadlifts

Directly Into, 

PART B: 400M Jerry Can Farmers Carry

42 Double Jerry Can Deadlifts

21 HSPU

400M Jerry Can Farmers Carry

30 Double Jerry Can Deadlifts

15 HSPU

400M Jerry Can Farmers Carry

18 Double Jerry Can Deadlifts

9 HSPU

Directly Into,

800M Run 

FLOW:

Athletes may split Jerry Can deadlifts as needed. Athletes will move together in the 400M portion, in a farmers carry style movement. You may switch off as needed. Deadlifts and HSPUs may be split between partners as needed. 800M run shall be completed together.

**Farmers Carry = 2 (during the run/walk athletes may not split cans between partners, meaning one partner must always have 2)

***Suitcase Carry = 1

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Elite: 35LB Plate Deficit HSPU

RX: As Written

Intermediate: Jerry Can Suitcase Carry, Single Jerry Can Sumo Deadlift, Wall Walk, NO CASHOUT RUN

Rookie:

Part A. 2 Min Max Reps of: Single Jerry Can Sumo Deadlifts

Directly Into,

800M Jerry Can Suitcase Carry

21-15-9

Sumo Jerry Can DL

Jerry Can Bent Over Row

Masters: Suitcase Carry, Single Sumo DL, Wall Walks, NO CASHOUT RUN

For Time:

8 15' Rope Climbs

60 Alternating Wall Balls 20/14

40 Synchro Toes to Bar

FLOW:

Athletes may alternate rope climbs as needed. Wallballs are you go, I go style, where 1 athlete tosses the wallball, and the other athlete catches it, back and forth until all reps are complete. Athletes will then transition into Toes to bar.

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Elite: Legless Rope Climbs

RX: As Written

Intermediate: 10' ft rope climbs, Alternating T2B (No Synchro)

Rookie: Will not do this workout

Masters: 10' Ft Rope Climbs, Alternating T2B (No Synchro).

For Time:
50 Cal Row
12 Synchro OHS
12 Synchro Across the Bar Facing Burpee
50 Cal Row
18 Synchro OHS
18 Synchro Across the Bar Facing Burpee
50 Cal Row
25 Synchro OHS
25 Synchro Across the Bar Facing Burpee

Flow:

Athletes may then split the calories between partners until complete. OHS is to be completed with synchro counting at the bottom of the rep. Burpees will be executed with partners starting on opposite sides of the bar, and jumping across the bar together with similar timing. Burpee is counted in the down position.

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ELITE: 155/105

RX: 135/95

INTERMEDIATE: 105/75

ROOKIE: 35 CALS, SYNCHRO FRONT SQUAT 85/55, SYNCHRO BURPEE

MASTERS: 35 CALS, SYNCHRO FRONT SQUAT 115/85, SYNCHRO BURPEE

For Time:
16 Bar Muscle Up
21 Clean & Jerk 

16 Bar Muscle Up
15 Clean & Jerk 

16 Bar Muscle Up
9 Clean & Jerk 

FLOW:

Partners may split work as needed, you will ascend weight each set. Teams must load their own weight, and are responsible for ensuring the right weight is on the bar.

TIME CAP: 15 MIN

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ELITE: Ring Muscle Up, 185/155, 225/165, 275/195

RX: 155/105, 185/135, 255/155

INTERMEDIATE: 135/95, 155/105, 185/135 & CHIN OVER BAR PULL-UP

45+:  95/65, 115/85, 135/95, CHIN OVER BAR PULL-UP

ROOKIE: 95/65,115/85, 135/95 &  HAND RELEASE PUSH UP