100 Calorie Bike – Hold: Bottom of squat
100 Thrusters (45/65/95) – Hold: Kettlebell in the rack position
100 Ring Rows/Pull Ups/C2B – Hold: Plank (on hands)
100 Hang Cleans (45/65/95) – Hold: Plate overhead (25#)
Athlete one will bike while athlete two holds the bottom and athlete three rest. Once all 100 calories are complete, the team will move to thrusters. Each athlete must choose from the following weights (45, 65 or 95#) and only use that weight. While one athlete is doing thrusters, another is holding a 35# kettlebell in the rack position and the third is resting. Once the 100 thrusters are complete, the team will move to pull ups. Once athlete does ring rows, one will do pull ups another will do chest to bar pull ups. While one athlete works, one is doing a plank, and the third is resting. Once all 100 pulling movements are complete, the team will move to hang cleans. Each athlete will choose a weight (45, 65 or 95#). While one athlete works, the other will hold a plate overhead and the third will rest. Score is your team’s total time.
500/400 m Row
15 Burpees – to 25# plate
20 Box Jumps (24/20/Step Up)
25 Sit Ups/Knee Ups/Toes to Bar
Athlete 1 will row the set distance for men (500m) or women (400m), then advance to burpees (jumping to a 25# plate), then box jumps and finally the midline exercise. Athlete two will start when athlete one has moved to the burpees. Athlete two cannot advance until athlete one has moved to the next station. Two athletes cannot be at the same station at the same time. Athlete three starts when athlete two has advanced to the burpees and cannot continue forward until athlete two has moved on to the next exercise. Athletes will choose who does 24″, 20″ or step ups. And who will do sit ups, knee ups or toes to bar. Score is the time when athlete 3 finishes his/her last midline exercise.
2 Front Squats + Jerk
* 6 minute cap
From a rack, each athlete will lift the heaviest weight they can for the above complex. Score is total weight