– Station 1: 25 Burpees
– Station 2: 25 BB Shoulder to Overhead
– Station 3: 10 Hop (Over Under Over=1)
– Station 4: 10 Shuttle Runs (20m)

Brief:

Workout begins with one athlete per station.
Once Athlete 1 completes the specified reps within station 1, they must advance to the second station to tag Athlete 2 and wait to be tagged again to start the movements in Station 2.
Athlete 2 the performs their movement within their station 2 before proceeding to tag Athlete 3 on station 3. This goes on until Athlete 4 completes their movements on Station 4 and advances to Station 1 to start the cycle again.
Workout is complete when athletes have successfully performed all 4 movements.

Min 1: Max. Tire Slam
Min 2: Max. Air-squats
Min 3: Max. DB Alternating Snatch

On Min 12: 200m Circuit Tire Carry (8min CAP)

Brief:

This workout features an EMOM-AMRAP format. Each athlete will accumulate as many reps of each of the 3 movements, with each movement being done within the minute.
Only when an athlete completes all 3 movements can they tag the next athlete who then starts from movement 1. This continues until the last athlete completes their Max. DB Alt. Snatch. On Min 12, all athletes will then strategize on performing a Tire Carry around the circuit within 8 minutes.
Workout is complete when athletes have successfully carried their tire around the circuit.

– 200 Synchro. Plate OH Lunges (10/5)
– 200 Synchro. Sit-ups
– 1.4 mile Trail Run

Brief:

This workout features a Partner Chipper.
All athletes must work together to complete one round of the all movements in the order given. ie. Lunges first, Sit-ups second and finish off with the Trail Run.

The synchronized movements can only be done in pairs (2 athletes at once) with the reps being split up equally. ie. 50 reps per athlete.

Only when both synchronized movements are complete can athletes advance to the 1.4mile trail. Time stops when the last athlete on the team crosses the finish line.