WOD 1: 0:00-7:00 – 3RM Overhead Squat Ladder

3 OHS beginning from the floor, at one of the below starting weights. After every 3 successful overhead squats, the athlete may increase the load by 10lb.

Starting Loads: 45/35 | 95/65 | 135/95 | 185/115 | 245/145

Division Breakdown:
Rx & Intermediate: 3RM Overhead Squat
Scaled: 3RM Front Squat

Score: Heaviest successful 3RM

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2:00 Transition – Athletes must clear weights and reset stage as they found it before beginning WOD 2.

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WOD 2: 9:00-18:00 – For Time

15 Power Snatches 115/85
15 Lateral Burpee Over Bar
10 Power Snatches
15 Lateral Burpee Over Bar
5 Power Snatches
15 Lateral Burpee Over Bar
Time-cap: 9min

Division Breakdown:
Rx – 115/85
Intermediate – 95/65
Scaled – 75/55

Score: Time it takes the athlete to complete the workout.

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18:00-20:00 Rest & Reset – Remove load to empty barbell & reset floor

WOD 3: 20:00-22:00 – 2min AMRAP, Max Cal Bike

Score: Total number of calories that the athlete can complete in the 2 minute window.

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22:00-25:00 – Rest & Transition

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WOD 4: 25:00-37:00 – 12min AMRAP

+3 Echo Bike Cals
10ft Handstand Walk
Mystery Movement 1,2,3,4,5,6…
10ft Handstand Walk

Round 1 – 3 Cal Bike, 10ft HS Walk, 1 Mystery Movement, 10ft HS Walk
Round 2 – 6 Cal Bike, 10ft HS Walk, 2 Mystery Movements, 10ft HS Walk
Round 3 – 9 Cal Bike, 10ft HS Walk, 3 Mystery Movements, 10ft HS Walk
Round 4 – 12 Cal Bike, 10ft HS Walk, 4 Mystery Movements, 10ft HS Walk
etc…

Division Breakdown
Rx – 10ft HS Walk & Mystery Movement
Intermediate – 5ft HS Walk & Mystery Movement
Scaled – 10ft Bear Crawl & Scaled Mystery Movement

Score: Total number of repetitions that the athlete can complete in the 12 minute window.

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37:00-40:00 – Rest & Transition

WOD 5: 40:00-58:00
Total combined reps.

RX
AMRAP 4 – 40:00-44:00
5 Wall Walks
5 Bar Muscle-ups

3 Minute Rest

AMRAP 4 – 47:00-51:00
10 T2B
10 HSPU

3 Minute Rest

AMRAP 4 – 54:00-58:00
15/12 Ski Erg
15 Chest to Bar

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Intermediate
AMRAP 4 – 40:00-44:00
5 Wall Walks
15 Hand Release Push-ups

3 Minute Rest

AMRAP 4 – 47:00-51:00
10 Knees-to-Parallel
5 HSPU

3 Minute Rest

AMRAP 4 – 54:00-58:00
15/12 Ski Erg
15 Pull Ups

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Scaled
AMRAP 4 – 40:00-44:00
5 Wall Walks
15 Hand Release Push-ups

3 Minute Rest

AMRAP 4 – 47:00-51:00
10 Knees-to-Parallel
10 DB Push Press (35, 20lb)

3 Minute Rest

AMRAP 4 – 54:00-58:00
15/12 Ski Erg
15 Burpee to Target

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Score: Total combined number of repetitions that the athlete can complete in the three 4 minute windows.