50′ Barbell Lunges @ 95lb
10 Thrusters Per Athlete @95lb
30 Calorie Bike

At Go, athlete 1 will lunge in the front rack position 25’ out and 25’ back. After athlete 1 has crossed the line on the lunge back, EACH athlete will do 10 Thrusters at the designated weight. One athlete must do all 10 of their reps before the other athlete can begin their 10 reps. Once both athletes complete their thrusters, one athlete will move to the bike while the other stays behind the lunge line. They may switch out on the bike, but they must run back and tag at the lunge start line. After they complete the bike, the round is complete and now athlete 2 must complete the entire 50’ lunge, so on and so forth.

*Score is total rounds and reps
**Rx division ONLY must do all 10 thrusters per person unbroken. If the bar comes
out of the front rack position that athlete must start the thrusters again at 0.

2a.
21-15-9  Tandem Deadlift @ 225lb
Sync Bar-Facing-Burpees

2b.
Remaining time max # Wallball shots (30/20)

2a) At Go, both athletes will advance to the barbell. Together both athletes will do tandem deadlifts. The bumpers on both sides must touch the ground every rep as well as both athletes must have full hip extension at the top at the same time for the rep to count. Once they have reached the designated reps required, both athletes will begin synchronized bar facing burpees. Both athletes must have their chest on the ground at the same time as well as jump over the bar at the same time.
*Score of 2a will be the total time to complete this 21-15-9 workout

THEN

2b) As soon as the team finishes 2a, one athlete moves immediately to the team’s wallball spot and begins doing wallballs. The team will do wallballs, tagging out whenever they like, until the total of the 7 minutes ends. *The score of 2b is the total number of wallballs completed when the 7 minutes ends.

100 Double Under Buy-in

40-30-20-10
Pull-ups
Toes-to-Bar

100 Double Under Cash-out

At go, athlete 1 will advance to the jump rope and that athlete must complete all of the designated jump rope. Once the jump rope is complete, either athlete then can begin the pullup/ttb work. All 40 pullups must be complete before the 40 ttb/ktc may begin. After the 40 ttb/ktc are complete, they will begin the 30s, so on and so forth. Athletes will tag off whenever they need throughout the workout until the round of 10s are complete. Once they complete the round of 10s, athlete 2 must now complete the jump rope cash out. Once they complete the cashout they must run back to where the workout started and when they cross the line their time will end.

*Score is total time completed
**If incomplete, score will be CAP + Incomplete Reps

50′ Barbell Lunges @ 65lb
10 Thrusters Per Athlete @65lb
30 Calorie Bike

At Go, athlete 1 will lunge in the front rack position 25’ out and 25’ back. After athlete 1 has crossed the line on the lunge back, EACH athlete will do 10 Thrusters at the designated weight. One athlete must do all 10 of their reps before the other athlete can begin their 10 reps. Once both athletes complete their thrusters, one athlete will move to the bike while the other stays behind the lunge line. They may switch out on the bike, but they must run back and tag at the lunge start line. After they complete the bike, the round is complete and now athlete 2 must complete the entire 50’ lunge, so on and so forth.

*Score is total rounds and reps
**Rx division ONLY must do all 10 thrusters per person unbroken. If the bar comes
out of the front rack position that athlete must start the thrusters again at 0.

2a.
21-15-9  Tandem Deadlift @ 185lb
Sync Bar-Facing-Burpees

2b.
Remaining time max # Wallball shots (20/14)

2a) At Go, both athletes will advance to the barbell. Together both athletes will do tandem deadlifts. The bumpers on both sides must touch the ground every rep as well as both athletes must have full hip extension at the top at the same time for the rep to count. Once they have reached the designated reps required, both athletes will begin synchronized bar facing burpees. Both athletes must have their chest on the ground at the same time as well as jump over the bar at the same time.

*Score of 2a will be the total time to complete this 21-15-9 workout

THEN

2b) As soon as the team finishes 2a, one athlete moves immediately to the team’s wallball spot and begins doing wallballs. The team will do wallballs, tagging out whenever they like, until the total of the 7 minutes ends. *The score of 2b is the total number of wallballs completed when the 7 minutes ends.

200 Singles  Buy-in

40-30-20-10
Pull-ups (Small Green Band Optional)
Knees-to-Chest

200 Singles Cash-out

At go, athlete 1 will advance to the jump rope and that athlete must complete all of the designated jump rope. Once the jump rope is complete, either athlete then can begin the pullup/ttb work. All 40 pullups must be complete before the 40 ttb/ktc may begin. After the 40 ttb/ktc are complete, they will begin the 30s, so on and so forth. Athletes will tag off whenever they need throughout the workout until the round of 10s are complete. Once they complete the round of 10s, athlete 2 must now complete the jump rope cash out. Once they complete the cashout they must run back to where the workout started and when they cross the line their time will end.

*Score is total time completed
**If incomplete, score will be CAP + Incomplete Reps