AMRAP 10 Minutes 10 Kettlebell Swings (53/35) 10 Box Jumps (24”/20”) Teens 14-15 AMRAP 10 Minutes 10 Kettlebell Swings (44/27) 10 Box Jumps (24”/20”)

Teens 16-17 AMRAP 3-3-3-4 Minutes 100 Double Unders 100’ Handstand Walk Max Rope Climbs -Rest 1 minute after each AMRAP-

3 Rounds: 15/12 Calorie Standing Bike Erg 12 Dumbbell Deadlifts (2x50/35) 9 Dumbbell Hang Power Cleans (2x50/35) 6 Dumbbell Shoulder to Overhead (2x50/35) -Rest 5 min- For time: 45/36 cal Standing Bike Erg 36 Dumbbell Deadlifts (2x50/35) 27 Dumbbell Hang Power Clean (2x50/35) 18 Dumbbell Shoulder to Overhead (2x50/35)

Masters 35-44 4 Sets (1 set every 2 minute) 2 Rope Climbs 6 Wall Walks Max effort Strict Ring Dips -rest 1 minute between sets- *Score is number of Strict Ring Dips

For Time 30/20 Calorie Row 80’ Handstand Walk 30/20 Calorie Row 40’ Handstand Walk -at the 6 minute mark- 5 sets (1 set every 2 minutes) 20/15 Calorie Row 40’ Handstand Walk

For time: 1000m Row 50 Thrusters (45/35) 60 Chest to Bar Pullups 50 Thrusters (45/35) 1000m Row

4 sets 25/20 Calorie Ski (OR Row) 100’ Back Rack Walking Lunge (135/95) 25/20 Calorie Ski (OR Row) -Rest 1:1 between sets- *Open & QuarterFinals, perform 3 sets and score the slowest set twice. *Games perform this workout 2nd after lifting and the clean and jerk

3 sets 20 Dumbbell Snatches (50/35) 20 Burpees over Bar 20 Toes to bar -Rest 2 Minutes between sets-

Masters 35-44 3 rounds 1000m Bike Erg (OR 500m Row) 5 Squat Snatches (155/105) -rest 1:1- 3 rounds 1000m Bike Erg (OR 500m Row) 5 Squat Cleans (185/125)

3 sets 300m run (together) 60/48 Calorie Bike Erg (OR Ski OR Row) (split as needed) 300m run (together) 100’ Handstand walk (split as needed) -Rest 3 minutes between sets-

Teens 16-17 150 Heavy Double Unders (each, at the same time) 75 Synchro Wall Balls (30/20) -rest 5 minutes- 150 Double Unders (each, at the same time) 75 Synchro Wall Balls (20/14) Teens 14-15 120 Heavy Double Unders (each, at the same time) 60 Synchro Wall Balls (30/20) -rest

4 Rounds 15 Strict Pull Ups 3 Rope Climb