For Time

100 Thrusters @ 30kg/20kg

 

Everytime you break you must complete 250m on the air bike before retuning to the bar

Time Cap: 8 Minutes

Within an 8 minute running clock:

Complete 2 Rounds of:

20/15 Calorie Ski

20 Synchro Hang Snatch

 

Then 2 rounds of:

15 DB Facing Burpees

15 Synchro Ab Mat Sit Ups

(Time cap: 6 Minutes)

 

In the remaining time Max Effort GTOH

 

Score 1: Time to complete the 4 rounds

Score 2: Power Output of GTOH

For time

1,000m Row

 

AMRAP 6

Hang Power Clean @ 40kg/25kg

Front Rack Lunge @ 40kg/25kg

2,4,6 - 50 Single Skips

8, 10, 12 - 50 Single Skips

14, 16, 18 - 50 Single Skips

EMOM 10⁣⁣⁣⁣⁣

10 Wall Balls + Max Effort Burpee Box Jump Over @20"⁣⁣⁣⁣⁣

⁣⁣⁣⁣⁣

Straight into ME BikeErg Cals For Time until the 15 minute mark⁣⁣⁣⁣⁣

⁣⁣⁣⁣⁣

Athletes may start the BikeErg as soon as the 100 Burpee Box Jump Over has been completed. ⁣⁣⁣⁣⁣

⁣⁣⁣(All teams move onto the BikeErg at 10 minutes)⁣⁣⁣⁣⁣

⁣⁣⁣⁣⁣

Score 1: Time to complete 100 burpees (1 sec penalty for every burpee not complete e.g. 10:10)⁣⁣⁣⁣⁣

⁣Score 2: Cals Achieved on the bike⁣⁣⁣⁣⁣

AMRAP 7 ⁣

1 Round of “DT” for max weight in your pair. ⁣

In the remaining time Power Output “DT”⁣

⁣

Score 1: Weight used for max complex.⁣

⁣

Score 2: Weight x reps for the remainder of the AMRAP

AMRAP 6⁣

⁣

For Time:⁣

Part A⁣

30 Cal Ski⁣

30 DB STOH ⁣

20 Cal Ski ⁣

20 DB Thruster⁣

10 Cal Ski ⁣

10 DB Cluster⁣

⁣

In the remaining time: ⁣

Part B⁣

ME Calorie Ski⁣

ME Sit Ups ⁣

⁣

Score 1: Time.⁣

⁣

Score 2: Reps.