https://youtu.be/Yb3TxUTwXQU RX WOD 1: 12 min Cap Buy In: 40 Calories each on 2 Bikes - (50% Score) THEN 3 Rounds of: - 20 GHD Sit Ups - 16 Shuttle Runs 80ft (1 athlete every 4) - 20 Synchro Box Step Ups with MB Pass 30lbs THEN Buy Out: 50 Calories each on 2 Bikes ______________________________________________ Intermediate WOD 1: 12 min Cap Buy In: 40 Calories each on 2 Bikes (50% Score) THEN 3 Rounds of: - 20 GHD Sit Ups - 16 Shuttle Runs 80ft (1 athlete every 4) - 20 Synchro Box Step Ups with MB Pass 20lbs THEN Buy Out: 50 Calories each on 2 Bikes _____________________________________ Open Men: WOD 1: 12 min Cap Buy In: 30 Calories each on 2 Bikes – (50% Score) THEN 3 Rounds of: - 20 GHD Sit Ups - 12 Shuttle Runs 80ft (1 athlete every 4) - 20 Synchro Box Step Ups with MB Pass 20lbs THEN Buy Out: 40 Calories each on 2 Bikes _____________________________________ Masters: WOD 1: 12 min Cap Buy In: 40 Calories each on 2 Bikes – (50% Score) THEN 3 Rounds of: - 20 GHD Sit Ups - 16 Shuttle Runs 80ft (1 athlete every 4) - 20 Synchro Box Step Ups with MB Pass 20lbs THEN Buy Out: 50 Calories each on 2 Bikes _____________________________________ Novice: WOD 1: 12 min Cap Buy In: 30 Calories each on 2 Bikes – (50% Score) THEN 3 Rounds of: - 16 GHD Sit Ups - 16 Shuttle Runs 80ft (1 athlete every 4) - 16 Synchro Box Step Ups with MB Pass 14lbs THEN Buy Out: 40 Calories each on 2 Bikes

Worth 50% of a total event score. Echo Bike - The athlete starts standing next to the bike and does not touch the monitor. Judges will reset the monitor. - If an athlete slams the Echo Bike’s monitor and turns off, the penalty will be the lost calories. - Buy-In: The score (time) will be recorded when the 2nd (Slowest) bike reaches 30 or 40 calories. - Buy-Out: Time will stop when 2nd (Slowest) bike reaches 40 or 50 calories. If capped, the slower bikes calories will be recorded.

https://youtu.be/9fIcJubMS1k RX WOD 2: 12 min Cap 150 Bench Press 165lbs/105lbs Remaining Time AMRAP Synchro Sandbag Squats (M/F) (Hold on Shoulder) ****2 Sandbags 100lb/70lb must remain off the ground anyway at all times until bench is completed. Sandbag holds and squats must be performed as a Male Female pair. A dropped sandbag results in a 3-rep deduction to Bench Press. ______________________________________________ Intermediate WOD 2: 12 min Cap 150 Bench Press 115lbs/75lbs Remaining Time AMRAP Synchro Sandbag Squats (M/F) (Hold on Shoulder) ****2 Sandbags 70lb/(30lb – Medball) must remain off the ground anyway at all times until bench is completed. Sandbag holds and squats must be performed as a Male Female pair. A dropped sandbag results in a 3-rep deduction to Bench Press. ______________________________________________ Open Men WOD 2: 12 min Cap 135 Bench Press 115lbs Remaining Time AMRAP Synchro Sandbag Squats (M/F) (Hold on Shoulder) ****1 Sandbag 70lb must remain off the ground anyway at all times until bench is completed. A dropped sandbag results in a 3-rep deduction to Bench Press. ______________________________________________ Masters WOD 2: 12 min Cap 150 Bench Press 115lbs/75lbs Remaining Time AMRAP Synchro Sandbag Squats (M/F) (Hold on Shoulder) ****2 Sandbags 70lb/(30lb – Medball) must remain off the ground anyway at all times until bench is completed. Sandbag holds and squats must be performed as a Male Female pair. A dropped sandbag results in a 3-rep deduction to Bench Press. ______________________________________________ Novice WOD 2: 12 min Cap 150 Bench Press 95lbs/55lbs Remaining Time AMRAP Synchro Sandbag Squats (M/F) (Hold on Shoulder) ****2 Sandbags 70lb/(30lb – Medball) must remain off the ground anyway at all times until bench is completed.Sandbag holds and squats must be performed as a Male Female pair. A dropped sandbag results in a 3-rep deduction to Bench Press.

RX 12 Min AMRAP Row for Calories – (100% Score) And AMRAP of: - 5 Snatches 135lbs/95lbs - 5 Cleans - 5 Shoulder to Overhead (STO) ****Must perform 3 Burpee Over Bar to transition out. __________________________ Intermediate 12 min AMRAP Row for Calories – (100% Score) And AMRAP of: - 5 Snatches 115lbs/75lbs - 5 Cleans - 5 Shoulder to Overhead (STO) ****Must perform 3 Burpee Over Bar to transition out. _________________________________ Open Men 12 min AMRAP Row for Calories – (100% Score) And AMRAP of: - 5 Snatches 115lbs - 5 Cleans - 5 Shoulder to Overhead (STO) ****Must perform 3 Burpee Over Bar to transition out. ____________________________________ Masters 12 min AMRAP Row for Calories – (100% Score) And AMRAP of: - 5 Snatches 115lbs/75lbs - 5 Cleans - 5 Shoulder to Overhead (STO) ****Must perform 3 Burpee Over Bar to transition out. _______________________________ Novice WOD 4: 12 min Cap Row for Calories – (100% Score) And AMRAP of: - 5 Snatches 95lbs/55lbs - 5 Cleans - 5 Shoulder to Overhead (STO) ****Must perform 3 Burpee Over Bar to transition out.

RX WOD 3: 12 min Cap Buy In: 40 calories Ski Erg - (50% Score) THEN 3 rounds of: - 15 Medball Pull Ups (14lbs/8lbs) - 10 Synchro Double DB Front Squats - 50lbs/35lbs - 10 Bar Muscle Ups Or 30 C2B Pull Up (3 C2B = 1 rep) - 10 Synchro Double DB Thrusters - 50lbs/35lbs THEN Buy Out: Ski Erg AMRAP Calories ______________________________________________ Intermediate WOD 3: 12 min Cap Buy In: 40 calories Ski Erg - (50% Score) THEN 3 rounds of: - 15 Medball Pull Ups (6lbs/4lbs) - 8 Synchro Double DB Front Squats - 50lbs/35lbs - 5 Bar Muscle Ups Or 15 C2B Pull Up (3 C2B = 1 rep) - 8 Synchro Double DB Thrusters - 50lbs/35lbs THEN Buy Out: Ski Erg AMRAP Calories ______________________________________________ Open Men WOD 3: 12 min Cap Buy In: 30 calories Ski Erg - (50% Score) THEN 3 rounds of: - 15 Medball Pull Ups (6lbs) - 8 Synchro Double DB Front Squats - 50lbs - 5 Bar Muscle Ups Or 15 C2B Pull Up (3 C2B = 1 rep) - 8 Synchro Double DB Thrusters - 50lbs THEN Buy Out: Ski Erg AMRAP Calories ______________________________________________ Masters WOD 3: 12 min Cap Buy In: 40 calories Ski Erg - (50% Score) THEN 3 rounds of: - 15 Medball Pull Ups (6lbs/4lbs) - 8 Synchro Double DB Front Squats - 50lbs/35lbs - 5 Bar Muscle Ups Or 15 C2B Pull Up (3 C2B = 1 rep) - 8 Synchro Double DB Thrusters - 50lbs/35lbs THEN Buy Out: Ski Erg AMRAP Calories ______________________________________________ Novice WOD 3: 12 min Cap Buy In: 40 calories Ski Erg - (50% Score) THEN 3 rounds of: - 15 Ring Rows - 10 Synchro Double DB Front Squats - 35lbs/20lbs - 7 Pull Ups Or 21 Ring Rows (3 RR = 1 rep) - 10 Synchro Double DB Thrusters - 35lbs/20lbs THEN Buy Out: Ski Erg AMRAP Calories

May Break Calories up as a team anyway. The score is worth 50% of an entire score. In combination with Echo Bike Buy in it's weighs as full score.

12 Min AMRAP during Soul Snatcher