OPEN TEAMS

1.

QUAD ASSAULT

Each Pair to complete for total time:
MF + MF
15 Bar Muscle-ups
30 Chest to bar Pull-ups
45 Thrusters (60/40kg)
60 cals Assault Bike 
*Pair 1 (MF) starts on the muscle-ups. Either M or F can start, once they break partner 2 must start the muscle-ups (even if they can't complete any, they must attempt). Both partners must do a minimum of 1 rep (attempt) of each movement.
**Once Pair 1 has completed the muscle-ups they move onto the CTB pull-ups. Again, when a partner breaks, they must swap. Pair 2 then starts the muscle-ups once Pair 1 reach the pull-up bar.
***Pair 2 can't overtake Pair 1 at any stage.
****The team time is when PAIR 2 reach the finishing mat****

4.

WHAT A DRAG

3RM FRONT SQUAT- From the floor
1 x 15kg bar, 1 x 20kg bar
Team members have a total of 6 minutes to establish and individual 3RM Front Squat.
All team members 3RM's are combined for a team total. 

4b- Each team member completes all movements and then tags the next partner in. 
- The KB Snatches are now ground to overhead. 
-The sled must be dragged over the line and for the bear crawl, palms must be on the floor at all times. 

2.

SPEEDY DT

10 ROUNDS FOR TIME
(Alternating rounds MM,FF,MM,FF,MM for 10 rounds in total)
12 Deadlifts
9 hang Power Cleans
6 Push Jerks
(80/52.5kg)
*MALE pairs start, finish 1 round partitioning reps as required, Females then complete their round. Alternating Rounds until 10 rounds are complete. 
**12 Min Time Cap

5.

FINAL FLING

MALE PAIR STARTS FIRST.
Indian File- Partition reps as required.
No over taking or starting on the same movement as the other pair. 
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3.

RELAY HELL

12 Burpees over rower
500M ROW RELAY
12 Burpees over rower
In any order each team member completes 12 Burpees over the rower, 500m ROW and then a further 12 Burpees over the rower in a RELAY format.
*Team member runs to rower, completes burpees, 500m ROW, burpees and then runs back to tag in the next team member. Team time is when last team member reaches the start/finishing mat.
**14 Min Time Cap