Autumn League

3 rounds for time of:

100 Synchronized Burpees

100 Dumbbell Box Step Overs, 15/10 kg

100 Synchronized Plate Ground-to-Overheads, 10/5 kg

100 Sandbag Squats, 30/20 kg

Scored by total load per team, each team member must establish a max lift for each of the following:

5RM Deadlift

3RM Back Squat

1 RM Deadlift

*Team Score = total weight across all lifts and team members*

For example - if Team Member 1 lifted 100kg for 5 Deadlifts, 80kg for 3 Back Squats, and 60kg for 1 Bench Press then their total score as an individual would be 240kg. This would need to be added to the other 4 individuals in the team in order to make the total team score.

If a Team Member is unable to complete any lift for any reason, they may NOT have another person stand in for that lift. They must log their weight for that lift (e.g. Back Squat) as 0.

WEIGHT CONVERSION: All female weights lifted should be multiplied by 1.45 (e.g. 60kg x 1.45 = 87kg). The result of this calculation is the score to be submitted.

In 3 x 30-minute windows, accumulate as many calories as possible as a team on each machine (1 x 30 minutes on a Row; 1 x 30 minutes on a Bike; 1 x 30 minutes on a Ski)

Before each effort by the team on the machine, each team must complete a 1-mile Synchronized Run.

Score = Total Calories accumulated across all machines across the 1-and-a-half-hour period.

*any team caught not in sync on the run will be deducted 50 calories off their total score*