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Team Classic

Day 1

E3. Whole Team

For Time:

27 Worm Shoulder-to-Overhead

10m Worm Lunge

4 Rope Climbs

21 Worm Shoulder-to-Overhead

10m Worm Lunge

4 Rope Climbs

15 Worm Shoulder-to-Overhead

10m Worm Lunge

4 Rope Climbs

9 Worm Shoulder-to-Overhead

10m Worm Lunge

4 Rope Climbs

E1. FFF/MMM

Females: 6 minutes to Establish 1RM Snatch

3 minute Transition

Males: 6 minutes to Establish 1RM Clean and Jerk

​​​

E2. MMM/FFF Conga-Style

For Time:

1500m/1200m Row

150/120 KCal Echo Bike

400 Double Unders

​​

E4. Whole Team: MMFF + MF

For time:

9 Burden Carries

9 Synchro Down Ups

50 Pull Ups

9 Burden Carries

9 Synchro Down Ups

30 Chest to Bar Pull Ups

9 Burden Carries

9 Synchro Down Ups

50 Pull Ups

Day 2

E5. Two subteams (any mix of 3/3)

For time:

First Subteam Completes:

6x 40m Sprints

60 Toes To Bar

60 Shoulder to Overhead @80/50kg

Second Subteam Completes:

2x 40m Handstand Walks

30 Bar Muscle Ups

30 Thrusters @80/50kg

E6. Whole Team + MMM/FFF

For Time:

90/60 KCal Echo Bike

20 Worm Clean and Jerk

10 Sychro Burpees

90/60 KCal Echo Bike

20 Worm Squats

10 Sychro Burpees

90/60 KCal Echo Bike

20 Worm Thrusters

10 Sychro Burpees

20m Worm Lunge

E7. Final : MF/MF/MF

For Time:

1st MF Pair:

Grace

2nd MF Pair

Isabel

3rd MF Pair

Fran

Individual Classic

 

Day 1

E2. For Time:

50 Toes To Bar

20m Sprint

20m DB OH Lunge @22.5/15kg

50 DB Snatches

20m DB OH Lunge @22.5/15kg

20m Handstand Walk

20m Sprint

E4. For Time:

30 Shoulder To Overhead @70/45kg

30/20 KCal Echo Bike

9 Sandbag Cleans @75/50kg

30 Chest To Bar Pull Ups

E1. 4 minutes:

Establish 1RM Snatch

E3. For Time:

20-15-10-5 Reps of

Front Squats @80/50kg

Bar Facing Burpees

Day 2

E5. For Time:

1500/1300m Row

100 Double Unders

100/65 KCal Echo Bike

100 Double Unders

E6. Clean Ladder

M: 100-110-120-130-135-140-145-150kg

F:

65-70-80-85-90-93-95-100kg

E7. Final

For Time:

5 Rounds

40m Yoke Carry @150/120kg

2 Rope Climbs

 

Pairs - Masters Classic

Day 1

E1. For Time:

1400/1100m Row - 1300/1000m Row

100/70 KCal Bike - 100/65 KCal Bike

300 Double Unders (Total)

​​

E3. For Time:

150 Power Snatches @35/25 - 30/20kg

EMOM: 5 Synchro Burpees

E2. For Time:

30 Synchro Thrusters @35/25 - 30/20kg

30 Pull Ups

25 Synchro Thrusters @35/25 - 30/20kg

25 Pull Ups

20 Synchro Thrusters @35/25 - 30/20kg

20 Pull Ups

Day 2

E4. For Time:

20m Burden Carry

20 Toes To Bar

80m Burden Carry

15 Toes To Bar

80m Burden Carry

10 Toes To Bar

20m Burden Carry

E6. Final

For Time:

You Go, I Go

10 Sprints + 3 Rope Climbs 15/12'

10 Sprints + 2 Rope Climbs 15/12'

10 Sprints + 1 Rope Climbs 15/12'

 

E5. For Time:

2 Rounds

30 Sandbag Squats @50/35kg

20m Synchro DB OH Lunge @22.5/15kg

30 Deadlifts @100/65kg

20m Synchro DB OH Lunge @22.5/15kg

90+ - SB 50/35kg DB 15/10kg DL 65/45kg

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