850M Sandbag Run as a team
(Two sandbags/Team of 3 Rx: 50/30lbs, Rec: 30:20lbs)
During the Run any athlete may carry either bag and you made trade bags with your teammate at any point.
Once all members have finished the run complete the following:
120 Sandbag squats
60 Sandbags over shoulder
AMRAP 10 MINUTES
Deadlifts (225/155) (REC: 185/135)
Pull-ups (Rec: Ring Rows)
One team member working at a time, teams will complete as many rounds and reps as possible of deadlift and pull-ups in 10 minutes. In the first round of the workout, teams perform 6 deadlifts, followed by 6 pull-ups. The required reps for both movements increase by 6 in each subsequent round.
Snatches & Muscle Ups
Athletes will complete 20 Snatches as a team at 135 for males and 95 for females then complete 20 muscle-ups.
Athletes will then add weight to their own bars to complete 10 snatches at 155/105 then complete 10 muscle ups.
On the third and final round, the athletes' task will be to hit 5 snatches at 185/125 before completing 5 muscle ups
There is a 12-minute time cap* One athlete works at a time, the reps may be divided however the team chooses. Rec athletes will perform Pull-ups instead of Muscle-ups and the barbells will be loaded with 95/55, 115/75 & 135/95 respectively
Tie Breaker is the time each round is completed.
100m Sled Drag (180)
30 DB Thrusters (Elite: 50s/35s) (Rec: 35s/25s)
30 Devil’s Presses
30 DB Thrusters
100m Sled Drag(180)
*Rec Sled Weight is 90 lbs on sled