4 people per team – 2 teams of 2
1 team starts on burpees the other starts on the run/row
1 Burpee = 1
2 Tire Jumps(24/20) = 1
50 Reps per team of 2 (reps are done at same time)
1 Pull-Ups = 1
2 Jumping Pull-Ups = 1
50 Reps per team of 2(alt reps – 1 point to 1 point)
While 1 partner is doing their movement the other must be hanging from the bar
Hang Power Clean 100lb barbell / 50lb barbell
40 Reps(alt reps) – does not have to be equal but 1 partner can’t exceed double their partners reps
1 Double-Under = 1
2 Single-Unders = 1
200 total repsper team of 2(reps are done at same time)(= or not)
All 4 team members must complete a total of 400 reps before moving on
If 1 team is finished, that team of 2 can do box jumps to reduce finish time
4 box jumps take 1 second off finish time
Wall Ball = 50 Repsalternating reps 1 to 1
1 partner fires the other must hold the bottom squat position
1 Toes to Bar = 1
2 Toes to Pole =1
50 Reps per team of 2 (alt reps – 1 point to 1 point)
While 1 partner is doing their movement the other must be hanging from the bar
Run-Row = 1000m(does not have to be equal)
If 1 team is finished, that team of 2 can do box jumps to reduce finish time
4 box jumps take 1 second off finish time