**Elite Individuals** - 50/35 Cal Echo Bike followed by 3K Run. **RX Individuals** - 50/35 Cal Echo Bike Followed by 3K Run. **RX (3 Person)** - 150/100 Cal Echo Bike followed by 3K Run. *All three members can split bike and ONLY two members perform 3K run. Run can not start until bike is completed. **Intermediate Individuals** - 40/30 Cal Echo Bike followed by 3K Run. **Intermediate (3 Person)** - 120/90 Cal Echo Bike followed by 3K Run. *All three members can split bike and ONLY two members perform 3K Run. Run can not start until bike is completed. **Intermediate (2 person COED)** - 75 Cal Echo Bike followed by 3K run. *Both athletes can work together on bike. 3K run can not begin until bike is completed. **Intermediate (4 Person COED)** - 150 Cal Echo Bike followed by 3K Run. *All four members can split bike and ONLY three members perform 3K Run. Run can not start until bike is completed. **Novice Individuals** - 35/25 Cal on Echo Bike followed by 3K Run. **Novice (2 Person COED)** - 60 Cal on Echo Bike followed by 3K Run. *Both athletes can work together on bike. Run can not start until bike is completed. **Novice (3 Person)** - 100/70 Cal on Echo Bike Followed by 3K run. *All three members can split bike and ONLY two members perform 3K Run. Run can not start until bike is completed. **Masters (3 Person)** - 100/70 Cal on Echo Bike Followed by 3K run. *All three members can split bike and ONLY two members perform 3K Run. Run can not start until bike is completed.

THERE WILL BE A 2 MINUTE TRANSITION TO WOD 2! **Elite Individuals** “6 Min AMRAP” 20-15-10-5 DB Thrusters 50/35 Box Jump Overs 24/20 C2B Pull UPS **RX Individuals** “6 Min AMRAP” 20-15-10-5 DB Thrusters 50/35 Box Jump Overs 24/20 C2B Pull UPS **RX (3 Person)** “7 Min AMRAP” 30-25-20-15-10-5 DB Thrusters 50/35 Box Jump Overs 24/20” C2B Pull Ups **Intermediate Individuals** “6 Min AMRAP” 20-15-10-5 DB Thrusters 50/35 Box Jump Overs 24/20 C2B Pull UPS/Pull Ups **Intermediate (3 Person)** “7 Min AMRAP” 30-25-20-15-10-5 DB Thrusters 50/35 Box Jump Overs 24/20 C2B Pull Ups/ Pull Ups **Intermediate (2 person COED)** “6 Min AMRAP” 25-20-15-10-5 DB Thrusters 50/35 Box Jump Overs 24/20” C2B Pull UPS/Pull Ups **Intermediate (4 Person COED)** “7 Min AMRAP” 30-25-20-15-10-5 DB Thrusters 50/35 Box Jump Overs 24/20” C2B Pull UPs/Pull Ups **Novice Individuals** WOD 1: “5 Min AMRAP” 20-15-10-5 DB Thrusters 35/20 Box Jump Overs 24/20” (step up and over allowed) Ring Rows **Novice (2 Person COED)** WOD 1: “6 Min AMRAP” 25-20-15-10-5 DB Thrusters 35/20 Box Jump Overs 24/20” (step up and over allowed) Ring Rows **Novice (3 Person)** “7 Min AMRAP” 25-20-15-10-5 DB Thursters 35/20 Box Jump Overs 24/20” (step up and over allowed) Ring Rows **Masters (3 Person)** “7 Min AMRAP” 30-25-20-15-10-5 DB Thrusters 35/20 Box Jump Overs 24/20 Pull Ups

**Elite Individuals** “6 Min AMRAP” 24 FT HS walk (12 ft Unbroken Increments) 15 T2B 2/1 Legless Rope 24 Ft HS Walk **RX Individuals** “6 Min AMRAP” (Demoed) 24 FT HS walk 15 T2B 2/1 Rope Climbs 24 Ft HS Walk **RX (3 Person)** “7 Min AMRAP” 24 FT HS walk (From Starting Line) *6ft Unbroken Increments 20 T2B 2/2 Rope Climbs 24 FT HS Walk (Back Towards the Starting Line) **Intermediate Individuals** “6 Min AMRAP” 30 FT Burpee Broad Jumps 15/10 T2B 2/1 Rope Climbs **Intermediate (3 Person)** “7 Min AMRAP” 30 FT Partner Wheel Barrels 15 T2B 3/2 Rope Climbs *Only 1 person can advance after Partner Wheel Barrels. Tag in and out must be at start line. **Intermediate (2 person COED)** “6 Min AMRAP” 50 FT Partner Wheel Barrels 15 T2B 2 Rope Climbs *Only 1 person can advance after Partner Wheel Barrels. Tag in and out must be at start line. **Intermediate (4 Person COED)** “7 Min AMRAP” 30 FT Partner Wheel Barrels 15 T2B Synchro (any gender variation) 3 Rope Climbs *Only 1 person can advance after Partner Wheel Barrels. Tag in and out must be at start line. **Novice Individuals** “5 Min AMRAP” 30 FT Burpee Broad Jumps (6ft Increments = 1 rep) 20 Knees to Waist 6 Modified Rope Climbs **Novice (2 Person COED)** “6 Min AMRAP” 30 FT Partner Wheel Barrels 20 Knees to Waist 6 Modified Rope Climbs **Novice (3 Person)** “7 Min AMRAP” 30 FT Partner Wheel Barrels 20 Knees to Waist 6 Modified Rope Climbs *Only 1 person can advance after Partner Wheel Barrels. Tag in and out must be at start line. **Masters (3 Person)** “7 Min AMRAP” 30 FT Burpee Broad Jumps 20/15 T2B 3/2 Rope Climbs

**Elite Individuals** “14 min Cap” 100 Meter Swim 25 DL 245/155 100 Meter Swim 30 Parallette Deficit Push Ups 100 Meter Swim 25 DL 50 Meter Swim 30 Parallette Deficit Push Ups 50 Meter Swim. **RX Individuals** “14 min Cap” 100 Meter Swim 25 DL 225/145 100 Meter Swim 30 Parallette Deficit Push Ups 50 Meter Swim 25 DL 50 Meter Swim 30 Parallette Push Ups 50 Meter Swim. **RX (3 Person)** “15 min Cap” 100m Swim 35 DL 225/145 100 Meter Swim 40/30 Parallette Push Ups 100 Meter Swim 35 DL 100 Meter Swim 40/30 Parallette Push Ups 100 Meter Swim. **Intermediate Individuals** “14 min Cap” 100 Meter Swim 25 DL 205/135 100 Meter Swim 30/20 Parallette Push Ups 50 Meter Swim 25 DL 50 Meter Swim 30/20 Parallette Push Ups 50 Meter Swim. **Intermediate (3 Person)** “15 min Cap” 100m 35 DL 205/135 100 Meter Swim 40/30 Parallette Push Ups 50 Meter Swim 35 DL 50 Meter Swim 40/30 Parallette Push Ups 50 Meter Swim. **Intermediate (2 person COED)** “14 min Cap” 100m 25 DL 205/135 50 Meter Swim 30/20 Parallette Push Ups 50 Meter Swim 25 DL 50 Meter Swim 30/20 Parallette Push Ups 50 Meter Swim. **Intermediate (4 Person COED)** “15 min Cap” 100m Swim (2 Person Swimming) 50 DL 205/135 100 Meter Swim (2 Person Swimming) 50 Parallette Deficit 1” Push Ups (Coed DL HOLD) 100 Meter Swim (Single Swimmer) 50 DL 100 Meter Swim (Single Swimmer) 50 Parallette Deficit 1” Push Ups (COED DL HOLD) 100 Meter Swim. (Single Swimmer) *Every 25 meters = 1 rep. **Novice Individuals** “12 min Cap” 50 Meter Swim 20 DL 185/135 50 Meter Swim 40 Parallette Push Ups 50 Meter Swim 20 DL 50 Meter Swim **Novice (2 Person COED)** “14 min Cap” 50 Meter Swim 25 DL 185/135 50 Meter Swim 25 Parallette Push Ups 50 Meter Swim 25 DL 50 Meter Swim 25 Parallette Push Ups **Novice (3 Person)** WOD 3 “15 min Cap” 50 Meter Swim 30 DL 185/135 50 Meter Swim 30/20 Parallette Push Ups 50 Meter Swim 30 DL 50 Meter Swim 30/20 Parallette Push Ups 50 Meter Swim. **Masters (3 Person)** “15 min Cap” 50 Meter Swim 35 DL 185/135 50 Meter Swim 35/25 Parallette Push Ups 100 Meter Swim 35 DL 100 Meter Swim 35/25 Parallette Push Ups 50 Meter Swim.

**Elite Individuals** “6 min Cap” 3 rds FOR TIME 75 DUs 7 Hang Squat Clean 185/125 **RX Individuals** “6 min Cap” 3 rds FOR TIME 75 DUs 7 Hang Squat Clean 165/115 **RX (3 Person)** “8min Cap” 3 rds FOR TIME 100 DUs 25 Hang Squat Clean 165/115 **Intermediate Individuals** “6 min Cap” 3 rds FOR TIME 75 DUs 7 Hang Squat Clean 155/105 **Intermediate (3 Person)** “8min Cap” 3 rds FOR TIME 75 DUs 25 Hang Squat Clean 155/105 **Intermediate (2 person COED)** “6min Cap” 3 rds FOR TIME 75 DUs 20 Hang Squat Clean 155/105 **Intermediate (4 Person COED)** “8min Cap” 3 rds FOR TIME 100 DUs 30 Hang Squat Clean 155/105 **Novice Individuals** “5 min Cap” 3 rds FOR TIME 75 Singles 7 Hang Squat Clean 105/65 **Novice (2 Person COED)** “7min Cap” 3 rds FOR TIME 75 Singles 20 Hang Squat Clean 105/65 **Novice (3 Person)** “8min Cap” 3 rds FOR TIME 100 Singles 25 Hang Squat Clean 105/65 **Masters (3 Person)** “8min Cap” 3 rds FOR TIME 75 DUs or 200 Singles 25 Hang Squat Clean 105/65

**Elite Individuals** “Heavy Grace” 6min Cap. 30 clean and jerks 185/125 **RX Individuals** “Heavy Grace” 6min Cap. 30 clean and jerks 165/115 **RX (3 Person)** “Heavy Double Grace” 6min Cap. 60 clean and jerks 165/115 **Intermediate Individuals** “Heavy Grace” 6min Cap. 30 clean and jerks 155/105 **Intermediate (3 Person)** “Heavy Double Grace” 6min Cap. 60 clean and jerks 155/105 **Intermediate (2 person COED)** “Heavy Double Grace” 6min Cap. 60 clean and jerks 155/105 **Intermediate (4 Person COED)** “Heavy Double Grace” 6min Cap. 75 clean and jerks 155/105 **Novice Individuals** “Grace +” 5 min Cap. 45 clean and jerks 105/65 **Novice (2 Person COED)** “Heavy Double Grace” 5min Cap. 60 clean and jerks 105/65 **Novice (3 Person)** “Double Grace” 6min Cap. 75 clean and jerks 105/65 **Masters (3 Person)** “Triple Grace” 6min Cap. 90 clean and jerks 105/65

**Elite Individuals** “14 min Cap” 15 Brute Bag Ground to Over Shoulder 100/70 30 FT Brute Bag Walking Lunges. 15 Brute Bag Squats 30 ft Brute Bag Walking Lunges 15 Brute Bag Ground to Over Shoulder to OH 30 ft Brute Bag Walking Lunges 20 Pistol Thrusters 50/35 15/10 MUs 15 Brute Bag Squats 25 Ft Brute Bag Walking Lunges **RX Individuals** “14 min Cap” 10 Brute Bag Ground to Over Shoulder 100/70 30 FT Brute Bag Walking Lunges. 15 Brute Bag Squats 30 ft Brute Bag Walking Lunges 10 Brute Bag Ground to Over Shoulder to OH 30 ft Brute Bag Walking Lunges 20 Pistol Thrusters 35/20 12/9 MUs 15 Brute Bag Squats 25 Ft Brute Bag Walking Lunges **RX (3 Person)** “15 min Cap” 10 Worm Ground to OH 190lbs 30 ft Worm Walking Lunges. 20 Worm Squats 30 ft Worm Walking Lunges 10 Worm Ground to OH 30 ft Worm Walking Lunges 40 Pistol Thrusters 35/20 (Worm must be held off the ground by 2 non-working athletes) 30/20 MUs 20 Worm Squats 30 Ft Worm Walking Lunges **Intermediate Individuals** “14 min Cap” 10 Sandbag Ground to Over Shoulder 100/70 30 Sandbag Walking Lunges. 10 Sandbag Squats 30 ft Sandbag Walking Lunges 10 Sandbag Ground to Over Shoulder to OH 30 ft Sandbag Walking Lunges 30 Single DB Thrusters 50/35 15/9 Bar MUs OR 45/27 C2B Pull Ups 10 Sandbag Squats 30 Ft Brute Bag Walking Lunges **Intermediate (3 Person)** “15 min Cap” 15/10 Worm Squats 190lbs 30 FT Worm Walking Lunges. 15/10 Worm Squats 30 ft Worm Walking Lunges 5 Worm Ground to OH 30 ft Worm Walking Lunges 30 Single DB Thrusters 50/35 (Worm must be held off the ground by 2 non-working athletes) 30/20 Bar MUs or 90/60 C2B Pull Ups 15/10 Worm Squats 30 Ft Worm Walking Lunges **Intermediate (2 person COED)** “14 min Cap” 5 Worm Ground to OH 125lbs 30 FT Worm Walking Lunges. 30 Worm Squats 30 ft Worm Walking Lunges 5 Worm Ground to OH 30 ft Worm Walking Lunges 20 Bar MUs or 60 C2B Pull Ups/Pull Ups 30 Worm Squats 30 Ft Worm Walking Lunges **Intermediate (4 Person COED)** “15 min Cap” 10 Worm Ground to OH (3 person worm 190lbs) 30 FT Worm Walking Lunges. 30 Worm Squats 30 ft Worm Walking Lunges 10 Worm Ground to OH 30 ft Worm Walking Lunges 30 Single DB Thrusters 50/35 (Worm must be held off the ground by 2 non-working athletes) 20 Synchro Bar MUs or 60 Synchro C2B/Pull Ups 30 Worm Squats 30 Ft Worm Walking Lunges ** For MU buy out option, Synchro C2B can be performed in any gender variation. Pull-Ups must be performed as a girl girl pair ONLY. **Novice Individuals** “12 min Cap” 10 Sandbag/Ball Squats 70/50 30 FT Sandag/Ball Carry 10 Sandbag/Ball Squats 30 ft Sandbag/Ball Carry 10 Sandbag/Ball Squats 30 ft Sandbag/Ball Carry 30 Single DB Thrusters 35/20 20 Sandbag/Ball Squats 30 Ft Sandag/Ball Carry **Novice (2 Person COED)** “14 min Cap” 10 Worm Squats 125lbs 30 FT Worm Carry 20 Worm Squats 30 ft Worm Carry 10 Worm Squats 30 ft Worm Carry 60 Single DB Thrusters 35/20 20 Worm Squats 30 Ft Worm Carry 20 Worm Squats **Novice (3 Person)** “15 min Cap” 10 Worm Squats 190lbs 30 FT Worm Carry 20 Worm Squats 30 ft Worm Carry 10 Worm Squats 30 ft Worm Carry 60 Single DB Thrusters 35/20 20 Worm Squats 30 Ft Worm Carry 20 Worm Squats **Masters (3 Person)** “15 min Cap” 10 Worm Squats 190lbs 30 FT Worm Carry 20 Worm Squats 30 ft Worm Carry 10 Worm Squats 30 ft Worm Carry 60 Single DB Thrusters 35/20