RX

For time (15 min cap)

10 Rounds ygig (5 each)

12/9 Cal Assault Bike

12 Ground To Overhead (42.5/30kg)

12 Toes To Bar

Scaled

For time (15 min cap)

10 Rounds ygig (5 each)

12/9 Cal Assault Bike

10 Ground To Overhead (35/25kg)

8 Hanging knee raises

Movement standards

Video: The video must be one continuous video. No pauses or stopping. A clock must be present at all times. Apps such as WOD Proof maybe used to record and show time.

Upload Video to YouTube and add the link so you video can be verified.

Each athlete must complete a full round of the specified reps before switching.

RX:

• Time Cap: 15 minutes

• Format: For Time

1. Assault Bike (12/9 Cal)

• Athletes must start the assault bike at zero.

• Bike must be reset each round

2. Ground to Overhead (GTOH - 12 reps):

• Men: 42.5kg

• Women: 30kg

• The barbell starts on the ground, and athletes lift it from ground to overhead.

• Arms and legs must be fully locked out overhead for each rep.

3. Toes To Bar (T2B - 12 reps):

• Toes must touch the bar simultaneously.

• Athletes perform 12 Toes to bar reps

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  Scaled:

• Time Cap: 15 minutes

• Format: For Time

1. Assault Bike (12/9 Cal

• Athletes must start the assault bike at zero.

• Bike must be reset each round.

2. Ground to Overhead (GTOH - 10 reps):

• Men: 35kg

• Women: 25kg

• The barbell starts on the ground, and athletes lift it from ground to overhead.

• Arms and legs must be fully locked out overhead for each rep.

3. Hanging Knee Raises (8 reps):

• Athletes perform 8 hanging knee raises.

• Knees must rise above the hip level in each rep.

RX

For time:

18 Cleans @50/35KG

8 Sync Bar Facing Burpees

15 Cleans @60/45KG

8 Sync Bar Facing Burpees

12 Cleans @70/50KG

8 Sync Bar Facing Burpees

9 Cleans @80/60KG

8 Sync Bar Facing Burpees

6 Cleans @100/70KG

Athletes must load the weights themselves. No multiple bars setup.

Scaled

For time: -

18 Cleans @40/30KG

8 Sync Bar Facing Burpees

15 Cleans @50/35KG

8 Sync Bar Facing Burpees

12 Cleans @60/40KG

8 Sync Bar Facing Burpees

9 Cleans @70/45KG

8 Sync Bar Facing Burpees

6 Cleans @80/50KG

*can step over the bar on burpees

Athletes must load the weights themselves. No multiple bars setup.

Movement standards

Video: The video must be one continuous video. No pauses or stopping. A clock must be present at all times. Apps such as WOD Proof maybe used to record and show time.

1. Cleans (18, 15, 12, 9, 6 reps):

• Athletes must lock out every rep before dropping the barbell.

• Athletes can Power or Squat clean

Sync Bar Facing Burpees:

• Both athletes perform 8 synchronized bar-facing burpees after each set of cleans.

• Athletes must start and finish the burpee simultaneously with chest and thighs touching the ground together.

• Both athletes must jump over the bar together, ensuring synchronization.

RX

For Time -

60/45 Cal Row (share)

50 Sync Wall Balls (9KG/6KG)

40 Pullups (share)

30 Sync Box Jump Overs

20 Dual DB Devils Press (2x22.5/15kg) (share)

10 Bar Muscle Ups (share)

Scaled

For Time -

60/45 Cal Row (share)

50 Sync Situps

40 Wall Balls (share) (9KG/6KG)

30 Sync Box Step Overs

20 Single Arm DB Devils Press (1x22.5/15kg) (share)

10 Sync down ups

Standards:

Video: The video must be one continuous video. No pauses or stopping. A clock must be present at all times. Apps such as WOD Proof maybe used to record and show time.

RX

1. Row (60/45 Cal )

• Both athletes must contribute to reaching the total calorie count.

• Athletes can switch as needed.

• Screen must be shown at 0 cals when starting and 60/45 when finishing.

2. Sync Wall Balls

• Both athletes perform wall balls simultaneously.

• The ball must be caught and thrown in sync, and synchronisation is required at the bottom of the squat.

• Must be below parallel.

3. Pullups

• Both athletes share the pull-up reps.

• Athletes can switch as needed.

• Chin must go above the bar

4. Sync Box Jump Overs

• Both athletes perform box jump overs together.

• Synchronisation at the top is required.

5. Dual DB Devils Press (20 - 2x22.5/15kg):

• Both athletes share the devil's press reps.

• Dumbbells start on the ground, and athletes perform a burpee into a double dumbbell ground-to-overhead.

• Chest and thighs must touch the floor.

• Arms must be locked out.

• The dumbbell must go up in one continuous motion.

6. Bar Muscle Ups (10 - Shared):

• Both athletes share the bar muscle-up reps.

• Athletes can switch as needed.

• Lock out at the top of the rep.

Scaled

1. Row (60/45 Cal )

• Both athletes must contribute to reaching the total calorie count.

• Athletes can switch as needed.

• Screen must be shown at 0 cals when starting and 60/45 when finishing.

2. Sync Situps (50):

• Both athletes perform sit-ups simultaneously.

• Hands must touch the ground behind the head, and then touch the toes.

• Synchronization is required.

3. Wall Balls (40 - 9KG/6KG - Shared):

• Both athletes share the wall ball reps.

• Athletes can switch as needed.

• Athletes must go below parallel.

4. Sync Box Step Overs (30):

• Both athletes perform box step overs together.

• Synchronisation at the top is required.

• No hand on knee assistance allowed

5. Single Arm DB Devils Press (20 - 1x22.5/15kg):

• Both athletes share the devil's press reps.

• Dumbbell starts on the ground, and athletes perform a burpee into a single dumbbell ground-to-overhead.

• Chest and thighs must touch the floor.

• Arms must be locked out.

• The dumbbell must go up in one continuous motion.

• Athletes can switch as needed.

6. Sync Down Ups (10):

• Both athletes perform down ups simultaneously.

• Chest and thighs must touch the ground together, and athletes stand up in sync.

• Synchronization is required.