Friday

As MFMF relay:
   25 overhead squats
   150 double-unders
Then, as a relay:
   Handstand walk

M 135-lb. and 155-lb. OHS
F 95-lb. and 115-lb. OHS

Time cap: 17 minutes

4 rounds for time of:
200-m run (pairs)
25 synchro chest-to-bar pull-ups (pairs)
10 Worm clean and push presses (team)

Time cap: 17 minutes

Saturday

For time:
MF Pair 1
   3 rounds:
   30 / 20-cal. Assault Bike
   21-15-9 partner deadlifts, 440 lb.
MF Pair 2
   1 round:
   90 / 60-cal. Assault Bike
   45 partner deadlifts, 440 lb.

Time cap: 17 minutes

For time:
40 Worm thrusters
40 Worm burpees
30 Worm thrusters
30 Worm burpees

Time cap: 12 minutes

Sunday

For time:
Female athletes complete:
   20 rope climbs (pair)
   40-cal. row (each)
   60 snatches, 95 lb. (pair)
Then, male athletes complete:
   20 rope climbs (pair)
   40-cal. row (each)
   60 snatches, 135 lb. (pair)

Time cap: 17 minutes

For time:
144 handstand push-ups
144-ft. Worm lunge

Time cap: 9 minutes