Moin Moin Mixed Battle - Finals

RX & SC

5 x AMRAP4

• Synchro Run
• max. Synchro Thruster (20kg/15kg)

The score will be the number of Thruster of all 5 AMRAPs combined.

RX & SC

Lift Off!

• 1RM Clean and Jerk

We will start the weight at 45kg/30kg. After each stage the weight for the men will increase by 5kg and the weight for the women will increase by 3kg.

Each athlete has 3 attempts and 60 seconds for each attempt.

RX

1. Complete as many reps as possible in 3 minutes of:

• Athlete A: 40 unbroken Single Under
• Athlete B: 15 cal Air Bike
• Athlete A: 10 Toes To Rings
• Athlete B: 10 Toes To Rings
• max. Ring Dips

Rest for 30 seconds, then into:

2. Complete as many reps as possible in 3 minutes of:

• Athlete A: 30 unbroken Double Under
• Athlete B: 15 cal Row
• Athlete A: 10 Alt. Dumbbell Snatches (32,5kg/22,5kg)
• Athlete B: 10 Alt. Dumbbell Snatches (32,5kg/22,5kg)
• max. Wall Balls (12kg/9kg)

Rest for 30 seconds, then into:

3. Complete as many reps as possible in 3 minutes of:

• Athlete A: 20 Crossover
• Athlete B: 15 cal Ski
• Athlete A: 10 Pistols
• Athlete B: 10 Pistols
• max. Burpees Over Jerk Block 

Rest for 30 seconds, then into:

4. Complete as many reps as possible in 3 minutes of:

• Athlete A: max. Overhead Squats (60kg/40kg)*
• Athlete B: max. Hang Squat Snatches (50kg/35kg)*

*athletes can´t work at the same time and just have one attempt

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Scaled

1. Complete as many reps as possible in 3 minutes of:

• Athlete A: 40 Single Under
• Athlete B: 15 cal Air Bike
• Athlete A: 10 Toes To Rings
• Athlete B: 10 Toes To Rings
• max. Ring Push Ups

Rest for 30 seconds, then into:

2. Complete as many reps as possible in 3 minutes of:

• Athlete A: 40 Single Under
• Athlete B: 15 cal Row
• Athlete A: 10 Alt. Dumbbell Snatches (22,5kg/15kg)
• Athlete B: 10 Alt. Dumbbell Snatches (22,5kg/15kg)
• max. Wall Balls (9kg/6kg)

Rest for 30 seconds, then into:

3. Complete as many reps as possible in 3 minutes of:

• Athlete A: 40 Single Under
• Athlete B: 15 cal Ski
• Athlete A: 10 Single Leg Box Step Ups
• Athlete B: 10 Single Leg Box Step Ups
• max. Burpees Over Jerk Block 

Rest for 30 seconds, then into:

4. Complete as many reps as possible in 3 minutes of:

• Athlete A: max. Front Squats (55kg/35kg)*
• Athlete B: max. Hang Snatches (35kg/25kg)*

*athletes can´t work at the same time and just have one attempt

RX

10-20-30 Reps For Time of:

• Double Touches* (Toes To Bar + Chest To Bar)
• Synchro Handstand Push Ups

Time Cap: 12 Minutes

*both athletes have to hang on the rig. If one athlete leaves the rig, the team has to complete 2 extra Handstand Push Ups in the respective round.

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Scaled

10-20-30 Reps For Time of:

• Jumping Pull Ups*
• Synchro HR Push Ups

Time Cap: 12 Minutes

*the other athlete has to hang on the rig. If the athlete leaves the rig, the team has to complete 2 extra HR Push Up in the respective round.

RX & SC

For Time:

• 5k Row

Time Cap: 30 Min

RX

4 Rounds For Time:

• 10 Cal Row*
• 10 Synchro Single Arm Dumbbell Overhead Squats (22,5kg/15kg)
• 10 Synchro Single Arm Dumbbell Thruster (22,5kg/15kg)
• 10 Synchro Dumbbell Box Step Ups (22,5kg/15kg, 60cm/50cm)

After Completing the 4 Rounds:

• max. Bar Muscle Ups

Time Cap: 12 Minutes

*one athlete rows while the other holds a handstand. Switch after each round.

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Scaled

4 Rounds For Time:

• 10 Cal Row*
• 10 Synchro Single Arm Dumbbell Overhead Lunges (15kg/10kg)
• 10 Synchro Single Arm Dumbbell Thruster (15kg/10kg)
• 10 Synchro Dumbbell Box Step Ups (15kg/10kg, 60cm/50cm)

After Completing the 4 Rounds:

• max. Kipping Pull Ups

Time Cap: 12 Minutes

*one athlete rows while the other holds a handstand.