60 pull ups (Sc/Ma: pull ups or 75 ring rows)
50 box overs @ 24/20 (Sc/Ma: jumps or step overs)
40 KB swings @ 53/35 (Sc/Ma: 44/26)
Score = Total Reps + Calories Rowed
NOTE: In response to athlete comments and questions, this workout has changed from our initial idea.
12 min to find:
3-Rep Max Bear Complex
Score = Total pounds of the Complex successfully completed (less any penalties)
NOTE: This workout has changed slightly from our initial version. Our original equipment suppliers didn’t work out as expected, so we had to make some revisions.
PART 1: 21 - 15 - 9 Synchronized Toes-to-Bar
(Sc/Ma: T2B or 40 - 30 - 20 Hanging Knee Raises)
Active Rest: Overhead Plate Hold (all divisions: 45/25)
Then the team moves immediately into PART 2.
PART 2: 21 - 15 - 9 Synchronized Burpees To A Plate (all divisions: 45/25)
Active Rest: Plank Hold
Then the team moves immediately into PART 3.
PART 3: 21- 15 - 9 Synchronized Plate Ground-to-Overhead (all divisions: 45/25)
Active Rest: Hanging From Pull Up Bar
(Sc/Ma may choose to hang in a plank position at the bottom of a ring row, 1 ring
per partner in the actively resting pair)
If all required work is completed prior to the time cap, the team moves immediately into the bonus reps.
BONUS: Rx teams: AMRAP Bar Muscle Ups; Sc/Ma teams: AMRAP Bar Muscle Ups or Pull Ups
Score = Total reps completed at time cap (required work completed + bonus MUs/pull ups)
120 ft Deadlift / Slam Ball Over The Shoulder
7 Axle Bar Deadlifts (Rx: 200/150; Sc/Ma: 150/100)
1 Slam Ball Over The Shoulder (Rx: 90/50; Sc/Ma: 50/35)
Score = time to move the slam ball down the floor and back, a total distance of 120 ft