Event 1

for time:

24 Calorie Row
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
12 Burpee Box Jump Overs
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
24 Two Arm Burpee Dumbbell Deadlift
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
12 Burpee Box Jump Over
18′ Two Arm Dumbbell Front Rack Walking Lunge Steps
24 Calorie Row

Rx: 45/30 lb, 24/20″ (must perform a two footed jump)
Scaled: 35/20lb, 24/20″ (may perform step up and overs)

10 Minute time cap

Event 2

6 Minutes to attempt a Max Effort Clean & Jerk the one minute of double unders as a tiebreaker

Any style of Clean or Jerk permitted. This is ground to shoulder and shoulder to overhead. After you have finished six minutes of lifting you may spend one minute attempting double unders.  The number of double unders you perform will be used as a tiebreaker.

Event 3A/B 

“Fight Gone Fran”

 

RX

A)

1 Minute of Toe-To-Bar
1 Minute of Thrusters 95/65 lb
1 Minute of Pull-ups
1 Minute of Thrusters 95/65 lb

2 Minutes Rest then move to b)

B)

2 Minutes of Bar Muscle Ups
1 Minute of Thrusters 115/75 lb

This workout is 9 Minutes total with part A and B being scored separately for total reps.  You may perform as many or as few reps as you like at any station.

Scaled

A)

1 Minute of Sit-Ups
1 Minute of Thrusters 65/45 lb
1 Minute of Strict Knee Push-Ups
1 Minute of Thrusters 65/45 lb

2 Minutes Rest then move to b)

B)

2 Minutes of Strict Plank Push-Ups
1 Minute of Thrusters 75/55 lb

This workout is 9 Minutes total with part A and B being scored separately for total reps.  You may perform as many or as few reps as you like at any station.