##### Everest

### Partner Forward

*1 male and 1 female work their way down the GRID, 2 movements in each quadrant per player. The reps go down but the weight/difficulty goes up in each sequential quadrant. Reps do not count unless the nonworking player is located in the corresponding hashbox on the GRID. Players can substitute at any time. *

**Rep Scheme:**

Quad 1 – 8

Quad 2 – 6

Quad 3 – 4

Quad 4 – 2

**Movements:**

Power Clean – (M) 165lb / 185lb / 225lb / 265lb (F) 115lb / 125lb / 145lb / 165lb

Dumbbell Thruster – (M) 30lb / 40lb / 50lb / 70lb (F) 20lb / 30lb / 40lb / 50lb

### Mirror

*3 males and 3 females perform work as gender groups. The reps will be performed within gender groups with one member performing the required barbell movement at a time. Once both groups have completed the reps required, the groups must advance together to the next Quadrant. Neither group may allow the barbell to touch the ground before the other group has completed all required reps. If either bar touches the ground all on-field Players must return to the Start Zone and return as a group to their barbells. *

**Rep Scheme:**

7 reps per quadrant

**Movements:**

Hang Snatches – (M) 175lbs (F) 110lbs

### Echoes

*Females and males perform their echoes separately.** Echo 1 and Echo 2 are the same race, performed back to back. Echo 2 begins :45 seconds after the 2nd team crosses the finish line, which rewards the 1st finishing team with additional rest time in between races. Each Echo consists of 4 elements, 2 athletes may be on the GRID at a time, with one person working. Each element must be completed in it’s entirety before the next element may begin, however an athlete may be waiting at the subsequent element station to begin work as soon as the previous element is completed. The race is over when both working players cross the finish line. *

**Male Rep Scheme and Movements:**

Quad 1 – 30 Thrusters (155lb)

Quad 2 – 20 Weighted Pull-Ups 20# Medball

Quad 3 – 15 Ring Muscle-Ups

Quad 4 – 15 Overhead Squats (205lb)

**Female Rep Scheme and Movements:**

Quad 1 – 30 Thrusters (100lb)

Quad 2 – 20 Weighted Pull-Ups 10# Medball

Quad 3 – 10 Ring Muscle-Ups

Quad 4 – 15 Overhead Squats (125lb)

### Ladder

*The goal of the Ladder is to accumulate as many points for your team as possible. This is a strength specialist race. Barbells located in Quadrant 1 are worth 1 point. Q2 = 2 points, Q3 = 3 points, Q4 = 4 points. There is a line for males and a line for females within each quadrant. Males and Females must alternate. They may attempt any bar once, and must progress down the GRID (cannot go backwards on the GRID). If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID. The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points. The race is over when the clock runs out. *

**Movement & Weights:**Ground to Overhead

Quad 1 – (M) 225lb (F) 125lb

**Quad 2 – (M) 250lb (F) 145lb**

Quad 3 – (M) 285lb (F) 165lb

Quad 4 – (M) 300lb (F) 185lb

### Jack and Jill

*1 male and 1 female on the GRID with one player working at a time. Consists of 3 elements, increasing in difficulty and lowering in reps as they move down the GRID. Jack and Jill is a bodyweight specialist race. Race is complete when both working players cross the finish line*

**Rep Scheme and Movements:**Element 1 – 20 Rope Climbs @ 12′

Element 2 – 15 Legless Rope Climbs @ 12′

Element 3 – L Sit Rope Climbs @ 12′

### Triads

*The male and female triads are complete separately. There are 3 stations per element. All 3 stations of an element must be completed prior to the subsequent element beginning. Players may complete reps on any **station. Race is complete when all 3 working players cross the finish line. *

**Male Movements and Rep Scheme:**4 Shuttle Sprint Full Court

Quad 1 – 16 Barbell Clusters (115lb)

Quad 2 – 3 Free Standing Handstand Push Ups

Quad 3 – 16 Burpee Over Box (30″)

Quad 4 – 12 Front Squats (205lb)

**Female Movements and Rep Scheme:**4 Shuttle Sprint Full Court

Quad 1 – 16 Barbell Clusters (75lb)

Quad 2 – 3 Free Standing Handstand Push Ups

Quad 3 – 16 Burpee Over Box (24″)

Quad 4 – 12 Front Squats (115lb)

### Sprint Relay

*This is a relay race with 1 working player at a time. Any player may complete reps on any element, however 4 males and 4 females must complete an element. Completing an element is defined by performing the last rep of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line. There are 8 elements. An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element. The race is won by the team whose final player crosses the finish line first. *

**Movements and Rep Scheme: **Element 1 – 12 Snatches (165)

Element 2 – 4 Legless Rope Climbs

Element 3 – 12 Triple Unders

Element 4 – 1 Suicide Run 1-2-3-4

Element 5 – 6 Single Dumbbell Overhead Squats (40lb)

Element 6 – 9 Burpee to 9’9″ Ring

Element 7 – 6 Free-Standing Handstand Push Ups

Element 8 – 3 Cleans (300lb)

##### Fuji

### Partner Forward

*1 male and 1 female work their way down the GRID, 2 movements in each quadrant per player. The reps go down but the weight/difficulty goes up in each sequential quadrant. Reps do not count unless the nonworking player is located in the corresponding hashbox on the GRID. Players can substitute at any time. *

**Rep Scheme:**

Quad 1 – 8

Quad 2 – 6

Quad 3 – 4

Quad 4 – 2

**Movements:**

Dumbbell Overhead Squat – (M) 30lbs / 40lbs / 50lbs / 70lbs (F) 20lbs / 30lbs / 40lbs / 50lbs

Burpee Box Jump Over – (M) 24″ / 30″ / 34″ / 38″ (F) 20″ / 24″ / 30″ / 34″

### Mirror

*3 males and 3 females perform work as gender groups. The reps will be performed within gender groups with one member performing the required barbell movement at a time. Once both groups have completed the reps required, the groups must advance together to the next Quadrant. Neither group may allow the barbell to touch the ground before the other group has completed all required reps. If either bar touches the ground all on-field Players must return to the Start Zone and return as a group to their barbells. *

**Rep Scheme:**

10 reps per quadrant

**Movements:**

Hang Clean and Jerk – (M) 185lbs (F) 115lbs

### Echoes

*Females and males perform their echoes separately.** Echo 1 and Echo 2 are the same race, performed back to back. Echo 2 begins :45 seconds after the 2nd team crosses the finish line, which rewards the 1st finishing team with additional rest time in between races. Each Echo consists of 4 elements, 2 athletes may be on the GRID at a time, with one person working. Each element must be completed in it’s entirety before the next element may begin, however an athlete may be waiting at the subsequent element station to begin work as soon as the previous element is completed. The race is over when both working players cross the finish line. *

**Male Rep Scheme and Movements:**

Quad 1 – 30 Single Arm Kettlebell Squat Snatch (70lb)

Quad 2 – 15 Deficit Free-Standing Handstand Push Ups

Quad 3 – 15 Medball Muscle-Up (6lb)

Quad 4 – 15 Cluster (205lb)

**Female Rep Scheme and Movements:**

Quad 1 – 30 Single Arm Kettlebell Squat Snatch (53lb)

Quad 2 – 15 Deficit Free-Standing Handstand Push Ups

Quad 3 – 8 Medball Muscle-Up (6lb)

Quad 4 – 15 Cluster (135lb)

### Ladder

*The goal of the Ladder is to accumulate as many points for your team as possible. This is a strength specialist race. Barbells located in Quadrant 1 are worth 1 point. Q2 = 2 points, Q3 = 3 points, Q4 = 4 points. There is a line for males and a line for females within each quadrant. Males and Females must alternate. They may attempt any bar once, and must progress down the GRID (cannot go backwards on the GRID). If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID. The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points. The race is over when the clock runs out. *

**Movement and Weights:**2 Deadlifts & 1 Clean

**Quad 1 – (M) 225lb (F) 135lb**

**Quad 2 – (M) 250lb (F) 155lb**

Quad 3 – (M) 275lb (F) 175lb

Quad 4 – (M) 300lb (F) 195lb

### Jack and Jill

*1 male and 1 female on the GRID with one player working at a time. Consists of 3 elements, increasing in difficulty and lowering in reps as they move down the GRID. Jack and Jill is a bodyweight specialist race. Race is complete when both working players cross the finish line*

**Rep Scheme and Movements:**Element 1 – 10 Handstand Walk to 2nd Quadrant and back

Element 2 – Medball Handstand Walk to 3rd Quadrant and back (6lb)

Element 3 – Sled drag Handstand Walk length of GRID

### Triads

*The male and female triads are complete separately. There are 3 stations per element. All 3 stations of an element must be completed prior to the subsequent element beginning. Players may complete reps on any **station. Race is complete when all 3 working players cross the finish line. *

**Male Movements and Rep Scheme:**

Element 1 – 16 Double Kettlebell Hang Clean & Jerks (53lb)

Element 2 – 8 Bar Muscle Ups

Element 3 – 2 Legless Rope Climbs

Element 4 – 8 Shoulder to Overhead (185lb)

Element 5 – 16 Deck to Squat over box (30lb)

**Female Movements and Rep Scheme:**Element 1 – 16 Double Kettlebell Hang Clean & Jerks (35lb)

Element 2 – 8 Bar Muscle Ups

Element 3 – 2 Legless Rope Climbs

Element 4 – 8 Shoulder to Overhead (115lb)

Element 5 – 16 Deck to Squat over box (24lb)

### Sprint Relay

*This is a relay race with 1 working player at a time. Any player may complete reps on any element, however 4 males and 4 females must complete an element. Completing an element is defined by performing the last rep of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line. There are 8 elements. An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element. The race is won by the team whose final player crosses the finish line first. *

**Movements and Rep Scheme: **Element 1 – 12 Double Dumbbell Burpee (50lb) Over Box (24″)

Element 2 – 8 Ring Muscle Ups

Element 3 – 12 Single Dumbbell Pistol Thrusters (35lb)

Element 4 – Medball Handstand Walk (6lb)

Element 5 – 4 Triple Touches

Element 6 – 8 Deck to Squat Over Box (30″)

Element 7 – 12 Wall Balls (30lb) to 10′ target

Element 8 – 4 Overhead Squats (225lb)

##### Washington

### Partner Forward

*1 male and 1 female work their way down the GRID, 2 movements in each quadrant per player. The reps go down but the weight/difficulty goes up in each sequential quadrant. Reps do not count unless the nonworking player is located in the corresponding hashbox on the GRID. Players can substitute at any time. *

**Rep Scheme:**

Quad 1 – 8

Quad 2 – 6

Quad 3 – 4

Quad 4 – 2

**Movements:**

Dumbbell Overhead Squat – (M) 30lbs / 40lbs / 50lbs / 70lbs (F) 20lbs / 30lbs / 40lbs / 50lbs

Burpee Box Jump Over – (M) 24″ / 30″ / 34″ / 38″ (F) 20″ / 24″ / 30″ / 34″

### Mirror

*3 males and 3 females perform work as gender groups. The reps will be performed within gender groups with one member performing the required barbell movement at a time. Once both groups have completed the reps required, the groups must advance together to the next Quadrant. Neither group may allow the barbell to touch the ground before the other group has completed all required reps. If either bar touches the ground all on-field Players must return to the Start Zone and return as a group to their barbells. *

**Rep Scheme:**

10 reps per quadrant

**Movements:**

Shoulder to Overhead – (M) 215lbs (F) 130lbs

### Echoes

*Females and males perform their echoes separately.** Echo 1 and Echo 2 are the same race, performed back to back. Echo 2 begins :45 seconds after the 2nd team crosses the finish line, which rewards the 1st finishing team with additional rest time in between races. Each Echo consists of 4 elements, 2 athletes may be on the GRID at a time, with one person working. Each element must be completed in it’s entirety before the next element may begin, however an athlete may be waiting at the subsequent element station to begin work as soon as the previous element is completed. The race is over when both working players cross the finish line. *

**Male Rep Scheme and Movements:**

Quad 1 – 30 Hang Squat Cleans (135lb)

Quad 2 – 20 Bar Muscle-Ups

Quad 3 – 30 Bar-Facing Burpees

Quad 4 – 30 Snatches (135lb)

**Female Rep Scheme and Movements:**

Quad 1 – 30 Hang Squat Cleans (85lb)

Quad 2 – 20 Bar Muscle-Ups

Quad 3 – 30 Bar-Facing Burpees

Quad 4 – 30 Snatches (85lb)

### Ladder

*The goal of the Ladder is to accumulate as many points for your team as possible. This is a strength specialist race. Barbells located in Quadrant 1 are worth 1 point. Q2 = 2 points, Q3 = 3 points, Q4 = 4 points. There is a line for males and a line for females within each quadrant. Males and Females must alternate. They may attempt any bar once, and must progress down the GRID (cannot go backwards on the GRID). If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID. The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points. The race is over when the clock runs out. *

**Movement and Weights:**Snatch

**Quad 1 – (M) 195lb (F) 120lb**

**Quad 2 – (M) 215lb (F) 125lb**

Quad 3 – (M) 235lb (F) 150lb

Quad 4 – (M) 255lb (F) 165lb

### Jack and Jill

*1 male and 1 female on the GRID with one player working at a time. Consists of 3 elements, increasing in difficulty and lowering in reps as they move down the GRID. Jack and Jill is a bodyweight specialist race. Race is complete when both working players cross the finish line*

**Rep Scheme and Movements:**Element 1 – 60 Chest-To-Bar Pull Ups

Element 2 – 30 Double Touch

Element 3 – 15 Triple Touch

### Triads

*The male and female triads are complete separately. There are 3 stations per element. All 3 stations of an element must be completed prior to the subsequent element beginning. Players may complete reps on any **station. Race is complete when all 3 working players cross the finish line. *

**Male Movements and Rep Scheme:**

Element 1 – 15 Ground to Overhead (125lb)

Element 2 – 15 Handstand Push Ups

Element 3 – 15 Double Kettlebell Front Squats (70lb)

Element 4 – 7 Ring Muscle-Ups

Element 5 – 15 Deadlifts (295lb)

**Female Movements and Rep Scheme:**Element 1 – 15 Ground to Overhead (85lb)

Element 2 – 15 Handstand Push Ups

Element 3 – 15 Double Kettlebell Front Squats (53lb)

Element 4 – 7 Ring Muscle-Ups

Element 5 – 15 Deadlifts (205lb)

### Sprint Relay

*This is a relay race with 1 working player at a time. Any player may complete reps on any element, however 4 males and 4 females must complete an element. Completing an element is defined by performing the last rep of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line. There are 8 elements. An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element. The race is won by the team whose final player crosses the finish line first. *

**Movements and Rep Scheme: **Element 1 – 25 Thrusters (100lb)

Element 2 – 25 Pull Ups

Element 3 – 20 Weighted Pistols (15lb)

Element 4 – Farmer Carry 200lb in Each Hand

Element 5 – 15 Box Jump-Over (30″)

Element 6 – 5 Rope Climbs

Element 7 – 7 Deficit Handstand Push Ups (10″)

Element 8 – 25 Thrusters (100lb)

##### Pikes Peak

### Partner Forward

**Rep Scheme:**

Quad 1 – 9

Quad 2 – 7

Quad 3 – 5

Quad 4 – 3

**Movements:**

Deadlift – (M) 225lbs / 255lbs / 315lbs / 365lbs (F) 135lbs / 155lbs / 205lbs / 245lbs

Weighted Pistol – (M) 30lb / 40lb / 50lb / 70lb (F) 20lb / 30lb / 40lb / 50lb

### Mirror

**Rep Scheme:**

10 reps per quadrant

**Movements:**

Hang Cleans – (M) 215lbs (F) 135lbs

### Echoes

*Females and males perform their echoes separately.*

**Male Rep Scheme and Movements:**

Quad 1 – 30 One-Arm Kettlebell Overhead Squats (53lb)

Quad 2 – 40 Handstand Push Ups

Quad 3 – 30 Chest-To-Bar Pull Ups

Quad 4 – 30 Ground to Overhead (155lb)

**Female Rep Scheme and Movements:**

Quad 1 – 30 One-Arm Kettlebell Overhead Squats (35lb)

Quad 2 – 40 Handstand Push Ups

Quad 3 – 30 Chest-To-Bar Pull Ups

Quad 4 – 30 Ground to Overhead (100lb)

### Ladder

**once**, and must progress down the GRID (cannot go backwards on the GRID). If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID. The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points. The race is over when the clock runs out.

**Movement and Weights:**Clean

**Quad 1 – (M) 250lb (F) 165lb**

**Quad 2 – (M) 2274lb (F) 180lb**

Quad 3 – (M) 300lb (F) 195lb

Quad 4 – (M) 325lb (F) 210lb

### Jack and Jill

**Rep Scheme and Movements:**Element 1 – 50 Toes Through Rings

Element 2 – 30 Muscle-Ups

Element 3 – 5 Back Uprise

### Triads

*station. Race is complete when all 3 working players cross the finish line. *

**Male Movements and Rep Scheme:**

Element 1 – 7 Dumbbell Clusters (50lb)

Element 2 – 20 Box Jumpers (30″)

Element 3 – 60 Double Unders

Element 4 – 4 Rope Climbs

Element 5 – 15 Cleans (185lb)

**Female Movements and Rep Scheme:**Element 1 – 7 Dumbbell Clusters (30lb)

Element 2 – 20 Box Jumpers (24″)

Element 3 – 60 Double Unders

Element 4 – 4 Rope Climbs

Element 5 – 15 Cleans (115lb)

### Sprint Relay

**last rep** of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line. There are 8 elements. An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element. The race is won by the team whose final player crosses the finish line first.

**Movements and Rep Scheme: **Element 1 – 20 Deck to Pistol

Element 2 – 16 Toes to Bar

Element 3 – 12 Dumbbell Thrusters (40lb)

Element 4 – 10 Burpee Box Jumpover (24″)

Element 5 – Handstand Walk

Element 6 – 8 Ring Muscle-Ups

Element 7 – 4 Rope Climbs

Element 8 – 2 Clean & Jerk (275lb)

##### McKinley

### Partner Forward

**Rep Scheme:**

Quad 1 – 9

Quad 2 – 7

Quad 3 – 5

Quad 4 – 3

**Movements:**

Kettlebell Ground to Overhead – (M) 35lbs / 45lbs / 53lbs / 70lbs (F) 25lbs / 35lbs / 55lbs / 53lbs

Pistol Stick Jump-Overs – (M) 6″ / 12″ / 15″ / 18″ (F) 6″ / 12″ / 12″ / 15″

### Mirror

**Rep Scheme:**

10 reps per quadrant

**Movements:**

Front Squats – (M) 225lbs (F) 145lbs

### Echoes

*Females and males perform their echoes separately.*

**Male Rep Scheme and Movements:**

Quad 1 – 30 Overhead Squats (165lb)

Quad 2 – 20 Dumbbell (50lb) Burpee Over Box (24″)

Quad 3 – 50 Toes to Bar

Quad 4 – 30 Hang Cleans (185lb)

**Female Rep Scheme and Movements:**

Quad 1 – 30 Overhead Squats (105lb)

Quad 2 – 20 Dumbbell (30lb) Burpee Over Box (20″)

Quad 3 – 50 Toes to Bar

Quad 4 – 30 Hang Cleans (125lb)

### Ladder

**once**, and must progress down the GRID (cannot go backwards on the GRID). If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID. The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points. The race is over when the clock runs out.

**Movement and Weights:**Thruster

**Quad 1 – (M) 205lb (F) 130lb**

**Quad 2 – (M) 225lb (F) 145lb**

Quad 3 – (M) 245lb (F) 160lb

Quad 4 – (M) 265lb (F) 175lb

### Jack and Jill

**Rep Scheme and Movements:**Element 1 – 30 Bar Muscle-Ups

Element 2 – 20 Ring Muscle-Ups

Element 3 – 5 Backwards Roll to Support

### Triads

*station. Race is complete when all 3 working players cross the finish line. *

**Male Movements and Rep Scheme:**

Element 1 – 25 Kettlebell Swings (70lb)

Element 2 – 15 Chest to Bar Pull Ups

Element 3 – 15 Wall Balls to 10′ target (30lb)

Element 4 – 3 Free-Standing Handstand Push Ups

Element 5 – 12 Snatches (155lb)

**Female Movements and Rep Scheme:**Element 1 – 25 Kettlebell Swings (53lb)

Element 2 – 15 Chest to Bar Pull Ups

Element 3 – 15 Wall Balls to 10′ target (14lb)

Element 4 – 3 Free-Standing Handstand Push Ups

Element 5 – 12 Snatches (100lb)

### Sprint Relay

**last rep** of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line. There are 8 elements. An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element. The race is won by the team whose final player crosses the finish line first.

**Movements and Rep Scheme: **Element 1 – 10 Dumbbell Shoulder to Overhead (60lb)

Element 2 – 20 Handstand Push Ups

Element 3 – 10 Medball to Bar (12lb)

Element 4 – 3 Legless Rope Climbs

Element 5 – Double Kettlebell Overhead Walking Lunge (53lb)

Element 6 – 20 Chest to Bar Pull Ups

Element 7 – 6 Freestanding Handstand Push Ups

Element 8 – 5 Snatch (195lb)

##### Kilimanjaro

### Partner Forward

**Rep Scheme:**

Quad 1 – 5

Quad 2 – 4

Quad 3 – 3

Quad 4 – 2

**Movements:**

Snatch – (M) 135lbs / 165lbs / 185lbs / 205lbs (F) 95lbs / 105lbs / 115lbs / 125lbs

Box Jump-Over – (M) 30″ / 30″ / 34″ / 38″ (F) 24″ / 24″ / 30″ / 34″

### Mirror

**Rep Scheme:**

10 reps per quadrant

**Movements:**

Thrusters – (M) 195lbs (F) 120lbs

### Echoes

*Females and males perform their echoes separately.*

**Male Rep Scheme and Movements:**

Quad 1 – 30 Deadlifts (305lb)

Quad 2 – 30 Chest-to-Bar Pull-Ups

Quad 3 – 4 Rope Climbs

Quad 4 – 30 Ground to Overhead (165lb)

**Female Rep Scheme and Movements:**

Quad 1 – 30 Deadlifts (205lb)

Quad 2 – 30 Chest-to-Bar Pull-Ups

Quad 3 – 4 Rope Climbs

Quad 4 – 30 Ground to Overhead (105lb)

### Ladder

**once**, and must progress down the GRID (cannot go backwards on the GRID). If an attempt is failed, the player may not re-attempt that barbell, however may attempt the next barbell on the GRID. The highest total number of points wins the race, but if the winning team beats the opposing team by more than 10 points, they earn an additional point and the losing team earns zero points. The race is over when the clock runs out.

**Movement and Weights:**Clean

**Quad 1 – (M) 250lb (F) 165lb**

**Quad 2 – (M) 275lb (F) 180lb**

Quad 3 – (M) 300lb (F) 195lb

Quad 4 – (M) 325lb (F) 210lb

### Jack and Jill

**Rep Scheme and Movements:**Element 1 – 60 Handstand Push-Ups

Element 2 – 30 Handstand Push-Ups with 10″ deficit

Element 3 – 10 Free-Standing Handstand Push Ups

### Triads

*station. Race is complete when all 3 working players cross the finish line. *

**Male Movements and Rep Scheme:**

Element 1 – 12 Overhead Squats (155lb)

Element 2 – 20 Toes-to-Bar

Element 3 – 10 Dumbbell Pistols Squats (50lb)

Element 4 – 5 Muscle-Ups

Element 5 – 20 Burpee Over Box (30″)

**Female Movements and Rep Scheme:**Element 1 – 12 Overhead Squats (100lb)

Element 2 – 20 Toes-to-Bar

Element 3 – 10 Dumbbell Pistols Squats (30lb)

Element 4 – 5 Muscle-Ups

Element 5 – 20 Burpee Over Box (24″)

### Sprint Relay

**last rep** of that element, returning to the Start line and completing a four point touch within the Start zone, and then crossing the finish line. There are 8 elements. An element must be completed (player crossing the finish line) before the next player may enter the GRID to start on the next element. The race is won by the team whose final player crosses the finish line first.

**Movements and Rep Scheme: **Element 1 – 20 Wall Ball to 10′ target (30lb)

Element 2 – 15 Overhead Squats (185lb)

Element 3 – 12 Double Dumbbell Hang Snatch (40lb)

Element 4 – Handstand Walk

Element 5 – 9 Bar Muscle-Ups

Element 6 – 3 Burpee Back Flips

Element 7 – 9 Burpee to 9’9″ Ring

Element 8 – 5 Clean & Jerk (225lb)