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Workout 1

3 Reps of Ground to OH at varying weights.

Each team will start with one male and one female empty barbell and a stack of plates for each barbell. Each athlete will need to complete 3 reps of ground to OH at the given "plate stack" before the next person can lift.

Male stack (2 of each plate--one for each side of the BB):
10's, 15's, 25's, 35's, 45's

Female stack:
5's, 10's, 15's, 25's 35's

Female 1 starts: she must take 45# (the barbell plus a 5# plate on each side) from the ground (in this case just below the knee) to OH three times.

Male 1 goes next: he must take 65# (the barbell plus a 10# plate on each side) from the ground to OH 3x

Female 2 goes next: she must also take 45# from ground to OH 3x

Male 2 goes next: he takes 65# from ground to OH 3x

Females add 10# plates to the bar (bringing it to 65# because the 5# plates stay on) and Males add 15# plates to their bar (bringing it to 95# because the 10# plates stay on)

Same order athletes bring the new weight from ground to OH 3x.

Females add 15# plates to the bar (bringing it to 95#) and Males add 25# to bar (bringing it to 145#)

Same order athletes bring the bar from the ground to OH.

Etc. through the stack of plates.

IF an athlete gets to a weight they cannot lift they can lift the designated plates in any combination, as long as ALL OF THE DESIGNATED plates get from the ground to OH 3x.

For instance; The last bar for females has a total weight of 203# (2 of each plate: 5,10, 15,25,35 on the bar) The female athlete could first lift 143# (5's, 10's, 15's and 25's) from the ground to OH 3x and then take all of those plates off, put on the 35# plates and lift that 3x to complete that designated stack of plates.

If an athlete needed to split the stack into 3 different weights, that's fine. They would just have to lift 9x (3x at each of the 3 different weights)

It is for time.

Here are the following plate stacks and weights:

RX/40+:
Male: 10, 15, 25, 35, 45 (65#, 95#, 145#, 215#, 305#)
Female: 5, 10, 15, 25, 35 (45#, 65#, 95#, 145#, 205#)

Open/50+:
Male: 5, 10, 15, 25, 35 (55#, 75#, 105#, 155#, 225#)
Female: 2 1/2, 5, 10, 15, 25 (40#, 50#, 70#, 100#, 150#)

WORKOUT 2

15 Minute AMRAP:
16/12 Calorie Assault Bike
Max Effort Ring MU (RX), Chest to Bar Pull Ups (40+), Pull Ups (Open/50+)
Female 1 Starts and bikes until monitor reads 12 calories. Then she goes for a set of Ring MU/C2B/Pull Ups
Once she has completed her effort Male 1 will bike until monitor reads 16 calories and then he will go for a set of Ring MU/C2B/Pull Up.

Repeat with Female 2 and Male 2 and then back to Female 1, etc. for 15 minutes.

Score is total number of Ring MU/Chest to Bar/Pull Ups in 15 Minutes. Each athlete MUST "attempt" an effort at the gymnastics movement, but does not have to complete a rep for the next athlete to go.

WORKOUT 3

6 Minute AMRAP:
There will be 2 barbells set up:
RX (135/95#), 40+ (115/80#) Open/50+ (65/45#)
There will an area for Double Unders (all athletes may have their own rope).

One athlete may lift while another athlete is accumulating double unders. A male or female athlete will be doing Squat Snatches (or Power Snatch into an Overhead Squat).

Athletes may rotate at any time and can lift for multiple reps or not. Once the team has reached 250 Double Unders (RX) 150 Double Unders (40+)and 100 Double Unders (50+/Open) the lift changes to overhead squats.

Again, athletes may do more than one rep at a time, and/or don't have to lift at all. Once the team has accumulated 400 Double Unders (RX) 300 Double Unders (40+) 200 Double Unders (50+/Open) the team will accumulate Front Squats until the 6 minute time cap.

WORKOUT 4

2 Minutes/2 Minutes
One Female and One Male athlete from each team will Ski Erg for 2 Minutes for Calories while One Female and One Male athlete will get a Sandbag over a wall and then themselves over the wall for 2 Minutes.

At the 2 Minute mark athletes will switch activities for another 2 Minutes.

RX and 40+ Sandbag (100/70#)
Open/50+ Sandbag (70/40#)