“HEATHER”

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Buy In: 1000 Meter Row or 50/35 Calorie Assault Bike
5 Rounds: 
12 Chest to Bar Pull-ups
9 Squat Snatch (95/65)
6 Strict Handstand Push-ups
Cash Out: 1000 Meter Row or 50/35 Calorie Assault Bike

The 1000 Meter Row or 50/35 Calorie Assault Bike at the beginning happens once.

Following that, athletes will complete the 5 round triplet. Once they finish the five rounds, athletes will complete a cash out of another 1000 Meter Row or 50/35 Calorie Assault Bike.

OPEN

As written above.

 PERFORMANCE

Buy In: 1000 Meter Row or 50/35 Calorie Assault Bike

5 Rounds: 
12 Pull-ups
9 Power Snatch (95/65)
6 Dumbbell Strict Press (35/25)
Cash Out: 1000 Meter Row or 50/35 Calorie Assault Bike

 FITNESS

Buy In: 1000 Meter Row or 50/35 Calorie Assault Bike
5 Rounds: 
12 Pull-ups
9 Power Snatch (75/55)
6 Dumbbell Strict Press (35/25) 
Cash Out: 1000 Meter Row or 50/35 Calorie Assault Bike

BODY ARMOR

Accumulate 2:00 in an L-Sit

Using paralletes, or even dumbbells, break up the total 2:00 as you see fit. The full L-Sit has knees extended, toes pointing forward, with modifications starting by bending the knees. The more we bend our knees, the closer we bring our weight back to our center, and the easier the hold becomes. Find a difficulty level that allows for about 30 seconds unbroken, on our first attempt.

After each break, choose one of the following before returning:
A) 5 Strict Toes to Bar
B) 10 AbMat Sit-Ups

Zachary Hamilton