Swiss Throwdown Team Edition Finals

7' AMRAP (YOU GO I GO)
(alternating each exercise with a hand clap)

10/7 cal C2 Bike
2 Wall Walk
3 Shuttle run (6 Lanes)

3 Rounds For Time

12 Sync. Toes to Bar
21 Thrusters 35/25KG (to share)

TC 06:00

M/M, M/F & F/F Teams

10 Rope Climbs to Share
10 Shoulder to Overhead (Athlete A) 80/55KG
20 Ring Muscle-Ups to Share
20 Front Squats (Athlete B) 80/55KG
30 Sync. Burpee Over Bar (Bar Facing)
20 Front Squats (Athlete A) 80/55KG
20 Ring Muscle-Ups to Share
10 Shoulder to Overhead (Athlete B) 80/55KG
10 Rope Climbs to Share

*The non-working athlete must wait on the starting mat.

TC 16:00

RX/RX Masters M/M, F/F & M/F Teams

(During the first part, both athletes work at the same time, switch as needed.)

2000m Ski Erg (M/M, M/F)
1750m Ski Erg (F/F)
120 Alternating DB Snatch (One head of the DB touches the ground)

Into

100m Swim (To share, only 1 athlete in the pool)
60 Single DB Overhead Squats (To share)
200m Swim (To share, only 1 athlete in the pool)
30 Sync. Single DB Overhead Squats

You are not allowed to dive head first into the pool.

6 x 90" On, 30" Off

Alternating Athletes After Each Interval

1 Lane Sled Push (Loaded: 1 Bumper + 4 Kettlebells)
Damper 8/6

Remaining Time
Kettlebell DT:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

Regular:
Sled Loaded with Bumper and 2 x 16kg + 2 x 12kg Kettlebells
DT Single Kettlebell: 16/12 KG

Intermediate:
Sled Loaded with Bumper and 2 x 16kg + 2 x 12kg Kettlebells
DT Dual Kettlebell: 16/12 KG

RX/RX Masters:
Sled Loaded with Bumper and 2 x 24kg + 2 x 16kg Kettlebells
DT Dual Kettlebell: 24/16 KG

6 x 90" On, 30" Off

Alternating Athletes After Each Interval

1 Lane Sled Push (Loaded: 1 Bumper + 4 Kettlebells)
Damper 8/6

Remaining Time
Kettlebell DT:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead

Regular:
Sled Loaded with Bumper and 2 x 16kg + 2 x 12kg Kettlebells
DT Single Kettlebell: 16/12 KG

Intermediate:
Sled Loaded with Bumper and 2 x 16kg + 2 x 12kg Kettlebells
DT Dual Kettlebell: 16/12 KG

RX/RX Masters:
Sled Loaded with Bumper and 2 x 24kg + 2 x 16kg Kettlebells
DT Dual Kettlebell: 24/16 KG

M/M Teams

50 Cal Ski Erg
24 Sync Burpee Over Bar (Bar Facing)
12 DB Bench Press (Athlete A) DB 22.5/15 KG
2 Lanes Front Rack Lunges (Athlete B) Axle Bar 55 KG

2 Lanes Front Rack Lunges (Athlete A) Axle Bar 55 KG
12 DB Bench Press (Athlete B) DB 22.5/15 KG
24 Sync Burpee Over Bar (Bar Facing)
50 Cal Ski Erg

TC 16:00

M/F Teams

50 Cal Ski Erg
24 Sync Burpee Over Bar (Bar Facing)
12 DB Bench Press (Athlete A= male) DB 22.5/15 KG
2 Lanes Front Rack Lunges (Athlete B= female) Axle Bar 35 KG

add weight to the bar for the second half of the workout

2 Lanes Front Rack Lunges (Athlete A= male) Axle Bar 55 KG
12 DB Bench Press (Athlete B= female) DB 22.5/15 KG
24 Sync Burpee Over Bar (Bar Facing)
50 Cal Ski Erg

TC 16:00

F/F Teams

42 Cal Ski Erg
24 Sync Burpee Over Bar (Bar Facing)
12 DB Bench Press (Athlete A) DB 15 KG
2 Lanes Front Rack Lunges (Athlete B) Axle Bar 35 KG

2 Lanes Front Rack Lunges (Athlete A) Axle Bar 35 KG
12 DB Bench Press (Athlete B) DB 15 KG
24 Sync Burpee Over Bar (Bar Facing)
42 Cal Ski Erg

TC 16:00

1 RM Bench Press (Athlete A)
1 RM Clean & Jerk (Athlete B)

Athletes will have 40 seconds to attempt a maximum weight Bench Press or Clean and Jerk. Within these 40 seconds, they can make as many attempts as they like. The attempt must be completed within this 40-second window. Any repetitions started but not completed within the timeframe will be counted as no reps. The weight cannot be adjusted during these 40 seconds. The weight can be adjusted up or down, in the 20-seconds rest period. After a 20-second rest, the teammate or partner will continue with the other exercise. Each athlete has three sets of 40 seconds to attempt a maximum valid lift. Athletes cannot be switched out.
All teams have to start with bench press and alternate the movement every minute.

(For mixed teams, the weight for female athletes will be multiplied by a factor of 1.4.)

5-Minute AMRAP

40 Sync Toes to Bar 
30 Strict Handstand Push-Ups (To Share)
2-Lane Handstand Walk (10m Unbroken) (1 Lane Each Athlete)
Max Calories on C2 Bike

1-Minute Rest

5-Minute AMRAP

40 Sync Toes to Bar 
30 Wall-Facing Handstand Push-Ups (To Share)
2-Lane Handstand Walk with Pirouette (10m Unbroken) (1 Lane Each Athlete)
Max Calories on C2 Bike

M/M, M/F & F/F Teams

All Movements Sync.

12-9-6
Sync. Hang Power Snatch (42.5/30KG)
Sync. Overhead Squats (42.5/30KG)
Sync. Pull Up

TC 08:00