For Time
30cal Row
30 Dumbbell alternating snatches
30 Pistols

Time cap 7min
Score is Time OR Reps

Workout Variations
Man 70lb / Woman 50lb Dumbbell

For Time
24cal Row
24 Dumbbell alternating snatches
24m Double dumbbell Walking lunges

Time cap 7min
Score is Time OR Reps

Workout Variations
Man 50lb / Woman 35lb Dumbbell

2min max distance
handstand walk

(2:00-3:00 Rest)

At the 3min mark
1 set max Toes to bar

Time cap 2min
Score is meters combined
with total Toes to bar

2min max reps
burpee box jumps overs

(2:00-3:00 Rest)

At the 3min mark
1min max Toes to bar

Score is burpee box jumps
overs combined with total
Toes to bar

Workout Variations
Man 24 / Woman 20 Burpee box jumps overs

For Time
21-15-9
Dumbbell Thruster
9-6-3
Burpee Bar MU

Time cap 8min
Score is Time OR Reps

Workout Variations
Man 50lb / Woman 35lb Dumbbell Thruster

For Time
15-12-9
Dumbbell Thruster
Pull ups

Time cap 6min
Score is Time OR Reps

Workout Variations
Man 35lb / Woman 20lb Dumbbell Thruster

PART A
5min to build to heaviest Snatch complex
1 snatch + 1 OHS

(5:00-6:00 Rest)

PART B
At 6min start for time
50 Handstand push ups
10 Overhead squats

Time cap 5min
Score is Time OR Reps

Workout Variations
Man 185lb / Woman 115lb Overhead squat

PART A
5min to build to
heaviest Deadlift

(5:00-6:00 Rest)

PART B
At 6min start for time
50 Barbell push ups
10 Overhead squats

Time cap 5min
Score is Time OR Reps

Workout Variations
Man 95lb / Woman 65lb Overhead squat

Clean Ladder for time
1 Clean 185/105lb
— TIEBREAK1
1 Clean 205/125lb
— TIEBREAK2
1 Clean 225/145lb
— TIEBREAK3
1 Clean 245/165lb
— TIEBREAK4
1 Clean 275/185lb

Time cap 2min
Score is Time OR Reps

Workout Variations
Man 185lb / Woman 105lb Clean
Man 205lb / Woman 125lb Clean
Man 225lb / Woman 145lb Clean
Man 245lb / Woman 165lb Clean
Man 275lb / Woman 185lb Clean

EVENT 1a
10 minutes to find a 1RM:
Clean + Front Squat + Jerk (complex)

EVENT 1b
At the 10 minute mark start
7min AMRAP:
7 Deadlifts 70/100kg
14 Wall balls 6/9kg
21 Box jump overs 20/24

EVENT 1a
10min to find max distance:
broad jump

EVENT 1b
At the 10 minute mark start
7min AMRAP:
7 Dumbbell Deadlifts holding 2x9/15kg
14 Hand Release Push Ups on Knees/Hand Release Push Ups
21 Broad jumps over a gap 50/75cm (marked with tape)

AMRAP For As Long As Possible:
15 Power Snatches 30/40kg
15 Toes to bar

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.

AMRAP For As Long As Possible:
15 Alternating Dumbbell Ground to Overhead 9/15kg
15 Sit ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. Etc.

For time:
40/50 cal Row
40/50 Pull ups
100 Double unders

— TIEBREAK1

20/30 cal Row
20/30 Chest to bar
60 Double unders

— TIEBREAK2

10 cal Row
10 Bar muscle ups
20 Double unders

Time cap:12minutes

For time:
40 Air Squats
40 Lunges
40 Burpees

— TIEBREAK1

30 Single DB Goblet squats 9/15kg
30 Single DB Goblet lunges 9/15kg
30 Burpees

— TIEBREAK2

20 DB thrusters 2×9/15kg
20 Double DB lunges 2×9/15kg
20 Burpees

Time cap:12minutes