For Time:

RX / Masters (35-44) / Intermediate

1200m Beach Run

Scaled / Masters (45+)

800m Beach Run

*teams will run together, score = combined time

RX

0:00 – 6:00 (Cap = 6 Mins)

Establish 3 rep max Front Squat from the ground.

6:00 – 7:00

TRANSITION

7:00 – 14:00 (Cap = 7 Mins)

5 Rounds For Time 

10 Thrusters  (155/105)

10 Bar Muscle Ups

MASTERS 35 – 44

0:00 – 6:00 (Cap = 6 Mins)

Establish 3 rep max Front Squat from the ground.

6:00 – 7:00

TRANSITION

7:00 – 14:00 (Cap = 7 Mins)

5 Rounds For Time 

10 Thrusters  (135/95)

10 Bar Muscle Ups (M/M), 15 Chest To Bar (F/F & COED)

INTERMEDIATE / MASTERS 45+

0:00 – 6:00 (Cap = 6 Mins)

Establish 3 rep max Front Squat from the ground.

6:00 – 7:00

TRANSITION

7:00 – 14:00 (Cap = 7 Mins)

5 Rounds For Time 

10 Thrusters  (115/80 for Int.) (95/65 for Masters 45+)

15 Chest to Bar Pull Ups (M/M) Chin Over Bar (F/F & COED)

SCALED

0:00 – 6:00 (Cap = 6 Mins)

Establish 3 rep max Front Squat from the ground.

6:00 – 7:00

TRANSITION

7:00 – 14:00 (Cap = 7 Mins)

5 Rounds For Time 

10 Thrusters  (75/55)

10 Burpee to Plate

RX

For Time – 14 Minute Cap

800m Ski

150’ Handstand Walk (25’x6)

30 Alternating DB Snatch (70/50)

80 GHD Sit Ups

30 Alternating DB Snatch (70/50) 

150’ Handstand Walk (25’x6)

800m Ski

MASTERS 35 – 44

For Time – 14 Minute Cap

800m Ski

100’ Handstand Walk (25’x4)

30 Alternating DB Snatch (60/40)

80 GHD Sit Ups

30 Alternating DB Snatch (60/40)

100’ Handstand Walk (25’x4)

800m Ski

INTERMEDIATE / MASTERS 45+

For Time – 14 Minute Cap

800m Ski

300’ Bear Crawl (25’x12)

30 Alternating DB Snatch (50/35)

80 GHD Sit Ups

30 Alternating DB Snatch (50/35) 

300’ Bear Crawl (25’x12)

800m Ski

SCALED

For Time – 14 Minute Cap

600m Ski

300’ Bear Crawl (25’x12)

30 Alternating DB Snatch (35/20)

80 Sit Ups

30 Alternating DB Snatch (35/20) 

300’ Bear Crawl (25’x12)

600m Ski