Fortify Throwdown 2023

4 Rounds FT:

10m Syncro goblet walking lunges @20/16kg

30 Cal bike

20 Box jump overs @20"

15 Syncro American KTB swings

10m Syncro goblet walking lunges

• The first mixed pair will complete one full round before switching
• You can split the work on the bike and box jump overs as needed
• Pairs alternate rounds until 4 rounds total are completed

Athletes Have 8mins To Establish:

1 Max squat Clean

• Two barbells per team in each lane
• Only one person at a time is allowed to go for a recorded rep

For Time:

100 Burpees to target

80 Cal ski

60 Syncro thrusters @50/30kg

40 Syncro power cleans

20 Syncro push press

Remaining time max pull ups

• One athlete working at a time on the burpees to target, ski and pull ups

For Time:

100m HSW

80 Cal ski

60 Syncro pistol squats

40 Syncro power snatches @60/45kg

20 Syncro OH squats 

Remaining time max bar muscle ups

• One athlete working on the HSW, Ski and bar muscle ups

AMRAPx12mins:

Pair A Perform - 10 Deadlifts @100kg then hold

Pair B  Complete -

6 Alt. SA DB devil press @40/25lbs

20 Wall balls @14lbs

15 Syncro knees to chest

• Pair A must hold the barbell off the ground until pair B complete the work before switching
• The entire team must stop working if the barbell drops