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Men: 365/275lbs

Women: 245/155lbs

*Must touch weights to ground and lock out hips for rep to count.

*For every rep not completed add 30 seconds to your finish time.

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Athlete must complete one round of TTB then one round of Thruster and so on until all rounds are complete.

*Toes must tap bar for rep to count. Arms and hips must go to full extension at bottom and feet need to be brought back behind bar.

*Knees must come above hip crease, and must go past vertical into full hip extension on the way back down.

Men: 55/35lb DB’s

Women: 35/15lb DB’s

*For rep to count, hip crease must come below top of knee on squat and full extension at knees,hips, and arms when locked out.

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Conventional Deadlift- 5X4@65/70/75/80/85% or 5X8@RPE8

*Rest 90sec between sets.

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5 Rounds for Time.

5X- Strict Chin-ups

100Y- KB Farmers Carry (55/35’s)

15X- TRX Low Rows

Bench Press- 2X15@55%, 2X10@65%, 2X5@80% OR 6X12@RPE7

*20 min to complete.

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Complete 20-16-12-8.

Burpees Over Bar

Plank Push-ups

BB Core Roll-outs

DB Floor Press (55/35’s)

Back Squat- 6X3@70% or 6X10@RPE6

*20 min to complete.

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Complete in order:

200X- Jump Ropes

25X- Wall Balls (20/10)

Run 800Y (scale 400Y)

25X- Wall Balls

200X- Jump Ropes