Full Workout Video can be seen on YouTube channel: https://youtu.be/VaizEPtWQNk RX “Turn and Burn” (11min Time Cap) 4 Rounds: Pair 1 goes then Pair 2 goes: • 4 Synchro (M/F) Over Shoulder Sandbag Cleans (100lb/70lb) • 50yrd Synchro (M/F) Sandbag Carry in Front of body. THEN 4 Rounds: Pair 1 goes, then Pair 2 goes: • 8 Synchro (M/F) Over Shoulder Sandbag Cleans • 50yrd Yoke Carry 295lb THEN 2 Round: Pair 1 goes then Pair 2 goes: • 12 Synchro (M/F) Over Shoulder Sandbag Cleans • Tire Flip 20yards (2 athletes can flip) • *For Time* INTERMEDIATE: “Turn and Burn” (11min Time Cap) 4 Rounds: Pair 1 goes then Pair 2 goes: • 4 Synchro (M/F) Over Shoulder Sandbag Cleans (100lb/70lb) • 50yrd Synchro (M/F) Sandbag Carry in Front of body. Then 4 Rounds: Pair 1 goes, then Pair 2 goes: • 8 Synchro (M/F) Over Shoulder Sandbag Cleans • 50yrd Yoke Carry 255lb Then 2 Round: Pair 1 goes then Pair 2 goes: • 12 Synchro (M/F) Over Shoulder Sandbag Cleans • Tire Flip 20yards (3 athletes can flip) • *For Time* Intermediate Men (3person) “Turn and Burn” (11min Time Cap) 3 Rounds: • 4 Synchro (M/M) Over Shoulder Sandbag Cleans (100lb) • 50yrd Synchro (M/M) Sandbag Carry in Front of body. Then 3 Rounds: • 8 Synchro (M/M) Over Shoulder Sandbag Cleans • 50yrd Yoke Carry 255lb Then 2 Rounds: • 10 Synchro (M/F) Over Shoulder Sandbag Cleans • Tire Flip 20yards (3 athletes can flip) • *For Time* NOVICE: “Turn and Burn” (11min Time Cap) 4 Rounds: Pair 1 goes then Pair 2 goes: • 4 Synchro (M/F) Over Shoulder Sandbag Cleans (70lb/50lb) • 50yrd Synchro (M/F)Yard Sandbag Carry in front of body. THEN 4 Rounds: Pair 1 goes, then Pair 2 goes: • 8 Synchro (M/F) Over Shoulder Sandbag Cleans • 50yrd Yoke Carry 205lb THEN 2 Round: Pair 1 goes then Pair 2 goes: • 12 Synchro (M/F) Over Shoulder Sandbag Cleans • Tire Flip 20yards (3 athletes can flip) *For Time*

RX: “Synchro Chipper” (11min Time Cap) • 100 (M/F) Synchro GHD Sit Ups • 75 (M/F) Synchro Snatches 60/40 • 50 (M/F) Axle Bar Tandem Deadlift 275lb • 40 Bench Press 185/105 *For Time* -Tag to next movement. INTERMEDIATE: “Synchro Chipper” (11min Time Cap) • 100 (M/F) Synchro GHD Sit Ups • 75 (M/F) Synchro Snatches 50/35 • 50 (M/F) Axle Bar Tandem Deadlift 225lb • 40 Bench Press 115/75 *For Time* -Tag to next movement. INTERMEDIATE MEN (3 person) (11min Time Cap) • 80 Synchro GHD Sit Ups • 60 Synchro Snatches 50lb • 40 Axle Bar Tandem Deadlift 225lb • 40 Bench Press 115lb *For Time* NOVICE: “Synchro Chipper” (11min Time Cap) • 80 (M/F) Synchro GHD Sit Ups • 70 (M/F) Synchro Snatches 35/25 • 50 (M/F) Axle Bar Tandem Deadlift 185lb • 40 Bench Press 95/55 *For Time* -Tag to next movement.

Workout Description: On the count of 3..2...1...GO! Rower and Runner will start. Any athlete and any gender can transfer on and off the rowers at anytime. The Freakin Runner will be in a sled push setting for the first .7 meters Distance (Team of 3 is .5 meters distance). Once the distance is met. The last athlete on the runner must come off, perform 4 burpee over rower and tag the next athlete to start the Run. The waiting athlete, will be with the judge to switch the sledge push setting to the run setting on your machine. Two Separate Scores: Both a 11 min AMRAP. 1) Freakin Resistance Runner (FRR machine) “Sled Push Mode” ....Buy In: .7 meters distance on the runner for all divisions. Score for the runner will be total distance at the end of the 11min AMRAP including the .7 distance (Team of 3 is .5 meters distance) of the Sled Push Mode. Athlete may have hands on the side rails for safety to start or get positioned but cannot hold onto the side rails for the sled push mode. During Sled push mode, athlete must have hands anywhere on the front vertical bars. 2) Freakin Runner "Running Mode": Athlete may have hands on the side rails for safety to start or get positioned but cannot hold onto the side rails for the run. 2) Rower Max Calorie (Score B.)*AMRAP* -Athlete Rowing will have to stop in order for teammate to perform “burpee over rower”. However can resume their calorie count as soon as rower is clear. -Once the 4 burpees are complete, athletes will continue with their max calorie row... The 4 burpees is ONLY ONE TIME, when the runner is switched from Sled Push Mode to Run Mode. -Athletes may partition any way with any gender. -IF AT ANY POINT IN TIME, A RUNNER OR ROWER's Monitor is hit and resets, the judge will go off of whatever the monitor states at the end of the 11mins. Any calories lost or distance lost will not be accounted for. Athletes be cautious of your transitions.

Workout Description: On the count of 3..2...1...GO! Rower and Runner will start. Any athlete and any gender can transfer on and off the rowers at anytime. The Freakin Runner will be in a sled push setting for the first .7 meters Distance (Team of 3 is .5 meters distance). Once the distance is met. The last athlete on the runner must come off, perform 4 burpee over rower and tag the next athlete to start the Run. The waiting athlete, will be with the judge to switch the sledge push setting to the run setting on your machine. Two Separate Scores: Both a 11 min AMRAP. 1) Freakin Resistance Runner (FRR machine) “Sled Push Mode” ....Buy In: .7 meters distance on the runner for all divisions. Score for the runner will be total distance at the end of the 11min AMRAP including the .7 distance (Team of 3 is .5 meters distance) of the Sled Push Mode. Athlete may have hands on the side rails for safety to start or get positioned but cannot hold onto the side rails for the sled push mode. During Sled push mode, athlete must have hands anywhere on the front vertical bars. 2) Freakin Runner "Running Mode": Athlete may have hands on the side rails for safety to start or get positioned but cannot hold onto the side rails for the run. 2) Rower Max Calorie (Score B.)*AMRAP* -Athlete Rowing will have to stop in order for teammate to perform “burpee over rower”. However can resume their calorie count as soon as rower is clear. -Once the 4 burpees are complete, athletes will continue with their max calorie row... The 4 burpees is ONLY ONE TIME, when the runner is switched from Sled Push Mode to Run Mode. -Athletes may partition any way with any gender. -IF AT ANY POINT IN TIME, A RUNNER OR ROWER's Monitor is hit and resets, the judge will go off of whatever the monitor states at the end of the 11mins. Any calories lost or distance lost will not be accounted for. Athletes be cautious of your transitions.

Workout Description: All athletes will start behind the Echo Bike. On the count of 3..2..1..Go! One athlete will be allowed on the floor past the echo bike at a time, except for the Synchro Axle Bar Front. Athletes must tag in and out behind the echo bike for the entire workout. Workout has 2 separate scores, A and B. Score A is the 11min AMRAP of the entire workout. Score B is the 11min AMRAP of the Echo Bike for Calories. -------------------------------------------------- RX: “Final Push” (11min AMRAP) 20 Handstand Push Ups 10 Rope Climbs 10 Bar Muscle Ups 10 M/F Synchro Axle Bar Front Squats 185/115 Echo Bike (Max Calorie) Score B. *AMRAP* -IF Echo Bike’s monitor is slammed by an athlete and turns off. The penalty will be the lost calories. ------------------------------------------ TEAM OF 3 Males Intermediate: “Final Push” (11min AMRAP) 15 Handstand Push Ups 8 Rope Climbs 20 Chest-to-Bar Pull Ups 8 Axle Bar Front Squats 155 Echo Bike (Max Calorie) Score B. *AMRAP* -IF Echo Bike’s monitor is slammed by an athlete and turns off. The penalty will be the lost calories. ------------------------------------------- Intermediate COED: “Final Push” (11min AMRAP) 15 Handstand Push Ups 8 Rope Climbs 30 Chest-to-Bar Pull Ups 10 M/F Synchro Axle Bar Front Squats 155/105 Echo Bike (Max Calorie) Score B. *AMRAP* -IF Echo Bike’s monitor is slammed by an athlete and turns off. The penalty will be the lost calories. -------------------------------------------------- NOVICE: “Final Push” (11min AMRAP) 10 Wall Walk 16 Scaled Rope Climbs 30 Ring Rows 10 M/F Synchro Axle Bar Front Squats 105/60 Echo Bike (Max Calorie) Score B. *AMRAP* -IF Echo Bike’s monitor is slammed by an athlete and turns off. The penalty will be the lost calories.

Max Calories on Echo Bike during "Final Push" 11 min.