HOT ROD

All Divisions (10 Min Time Cap)

• 600 Meter Run
• 3 Rep Max Clean

CALAMITY

Individuals (9 Min AMRAP);   Teams (12 Min AMRAP)

• 3 Squat Snatch
  • RX: 155# Men; 105# Women
  • Int & Mas 40-49: 135# Men; 95# Women
  • Sc & Mas 50+: 95# Men; 65# Women
• 9 Wall Balls
  • RX, Int & Mas 40-49: 20# Men; 14# Women
  • Sc & Mas 50+: 14# Men; 10# Women

GUZZOLENE – For Time

(18 Min Time Cap)

RX – Individuals & Teams

• 200 Double Under
• 30 Burpee
• 20 Front Squat (135# Men/95# Women)
• 150 Double Under
• 30 Bar Facing Burpee
• 20 Thrusters (135# Men / 95# Women)
• 100 Double Under
• 30 Burpee Box Jump Over (24″ Men / 20″ Women)
• 20 Cluster (135# Men/ 95# Women)

Masters 40-49/ Intermediate – Individuals & Teams

• 200 Double Under
• 25 Burpee
• 20 Front Squat (115# Men / 75# Women)
• 100 Double Under
• 25 Bar Facing Burpee
• 20 Thruster (115# Men / 75# Women)
• 50 Double Under
• 25 Burpee Box Jump Over (24″ Men / 20″ Women)
• 20 Cluster (115# Men / 75# Women)

Scaled/Masters 50+ – Individuals & Teams

• 200 Singles
• 20 Burpee
• 20 Front Squat (95# Men / 65# Women)
• 100 Singles
• 20 Bar Facing Burpee
• 20 Thrusters (95# Men / 65# Women)
• 50 Singles
• 20 Burpee Box Jump Over (24″ Men / 20″ Women)
• 20 Cluster (95# Men / 65# Women)

TEAM REP SCHEMES

• Single/Double Unders – Accumulate reps one athlete at a time.
• All Burpees – 2 athletes work synchronized while 3rd holds loaded barbell in a front rack.
• All Barbell – 2 work synchronized while 3rd rests
• Athletes can rotate as needed.

ROAD TRIP – 2 Rounds For Time

Individuals (10 Min Time Cap)

RX 

• 20 Ring Muscle Ups
• 80 ft Yoke Carry (430# Men / 330# Women)

Masters 40-49/ Intermediate 

• 20 Chin Over Bar Pull Ups
• 80 ft Yoke Carry (330# Men / 250# Women)

Scaled/Masters 50+

• 20 Ring Rows
• 80 ft Yoke Carry (250# Men / 200# Women)

Teams (9 Min Time Cap)

RX 

• 20 Ring Muscle Ups
• *240 ft Yoke Carry (430# Men / 330# Women)

Intermediate 

• 20 Chin Over Bar Pull Ups
• *240 ft Yoke Carry (330# Men / 250# Women)

Scaled

• 30 Ring Rows
• *240 ft Yoke Carry (250# Men / 200# Women)

*Yoke carry can be broken up across the team.

FURIOSA – 3 RD FOR TIME

Individuals (11 Min. Time Cap)

RX

• 20 Calorie Row
• 40 ft Front Rack Lunge (165# Men/ 125# Women)
• 40 ft Handstand Walk

Masters 40-49/ Intermediate 

• 20 Calorie Row
• 40 ft Front Rack Lunge (135# Men/ 95# Women)
• 10 Handstand Push-ups

Scaled/Masters 50+

• 15 Calorie Row
• 40 ft Front Rack Lunge (115# Men/ 75# Women)
• :20 second Handstand Hold

Teams (11 Min. Time Cap)

RX

• 60 Calorie Row
• 40 ft Synchronized Front Rack Lunge – 2 work 1 rest (165# Men/ 125# Women)
• 80 ft Handstand Walk

Masters 40-49/ Intermediate 

• 60 Calorie Row
• 40 ft Synchronized Front Rack Lunge – 2 work 1 rest (135# Men/ 95# Women)
• 30 Handstand Push-ups

Scaled/Masters 50+

• 45 Calorie Row
• 40 ft Synchronized Front Rack Lunge – 2 work 1 rest (115# Men/ 75# Women)
• :60 second Handstand Hold