RX
For Time:
150 Double Unders (1 Partner Holds Deadlift Bar)
50 Synchro Alt DB Snatch 35b
50 Box Jump Overs 20"
50 Synchro Deadlifts 155b
50 Synchro Wall Balls 14lb, 10ft Target
150 Double Unders (1 Partner Holds Deadlift Bar)

** Double Unders= 1 Partner Working,1 Holding Deadlift Bar, 1 Resting Alt DB Snatch, Box Jump Overs, Deadlifts,Wall Balls=2 Partners Working Synchronized, Resting

BAM
200 Single Unders (1 Partner Holds Deadlift Bar)
50 Synchro Alt DB Snatch 25b
50 Alternating Box Step Ups 20"
50 Synchro Deadlifts 95lb
50 Synchro Wall Balls 10lb, 9ft Target
200 Single Unders (1 Partner Holds Deadlift Bar)

** Double Unders= 1 Partner Working,1 Holding Deadlift Bar, 1 Resting Alt DB Snatch, Box Jump Overs, Deadlifts,Wall Balls=2 Partners Working Synchronized, Resting

15 Minute Time Cap

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You have specific details on the how-to in your registration confirmation email with a video demo too

RX
Partner 1:
15 Cal Air Bike
10 Shoulder to Overhead 105b
5 Rope Climbs

Partner 2:
15 Cal Air Bike
10 Shoulder to Overhead 105b
5 Rope Climbs

Partner 3:
15 Cal Air Bike
10 Shoulder to Overhead 105b
5 Legless Robe Climbs

Note: Athletes must touch the blue beam

Time Cap: 10:00

BAM
Each Partner Completes in Relay Fashion

Partner 1:
10 Jumping Chest to Bar Pull-Ups
15 Shoulder to Overhead 65b
20 Cal Air Bike

Partner 2:
15 Jumping Pull-Ups
15 Shoulder to Overhead 65b
15 Cal Air Bike

Partner 3:
20 Jumping Pull-Ups
15 Shoulder to Overhead 65b
10 Cal Air Bike

Time Cap: 10:00

Partner 1: 5RM Front Squat from the Floor
Partner 2: 3RM Hang Squat Clean
Partner 3: 1RM Squat Clean
Score Total Combined Load of Each Lift

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- Athletes will have 8:00 to Work through all 3 lifts.
- The bar will start unloaded. Once the time starts athletes can start to load the bar.
- Only one athlete can record a max for each lift.
- Athletes must declare the weight prior to performing their max lift. There are no set maximum attempts at a max.
- Time Clock Lifts- The lift must be started at the 8:00 mark. This means that the bar must be off the floor at the 8:00 mark, but can be completed after the 8:00 mark.

Rx
10:00 AMRAP
Partner 1:
10 Cal Row + 10 Lateral Burpees over the Rower
Partners 2 and 3:
Synchro Toe to Bar, Continue until 75 TTB Completed
Score A)
Time to Compete 75 Toe to Bar
Score B)
Rounds + Reps of Cal Row and Leteral Burpees over Rower

BAM
10:00 AMRAP
Partner 1:
8 Cal Row + 8 Lateral Burpees over the Rower
Partners 2 and 3:
Synchro Kipping Knee to Chest, Continue until 75 Kipping Knee to Chest
Score A)
Time to Compete 75 Kipping Knee to Chest
Score B)
Rounds + Reps of Cal Row and Leteral Burpees over Rower

Score B= Rounds + Reps

Time to compete Toes to Bar (knees to chest)

RX Notes
- The partner on the Rower and Lateral Burpees over the Bar is the rabbit. This means that they will dictate the pace of the workout. Once the reps are completed partners much switch stations.
- The other two partners will be working on accumulating Synchro Toe to Bar reps.
- The partners can rotate in any fashion they want, but must have each partner rotate onto the Row and Lateral Burpee station at least once.
- Once 75 Toe to Bar are complete, partners will rotate on the Rower and Lateral Burpees accumulating as many rounds and reps as possible in the remaining time of 10:00.
- Feet touching the bar between the hands at the same time dictates a successful rep

BAM Notes
- The partner on the Rower and Lateral Burpees over the Bar is the rabbit. This means that they will dictate the pace of the workout. Once the reps are completed partners much switch stations.
- The other two partners will be working on accumulating Synchro Toe to Bar reps.
- The partners can rotate in any fashion they want but must have each partner rotate onto the Row and Lateral Burpee station at least once.
- Once 75 Knees to Chest are complete, partners will rotate on the Rower and Lateral Burpees accumulating as many rounds and reps as possible in the remaining time of 10:00. (Knees to chest just need to have the knees be above parallel at the top, so break the hip, then follow extend legs at the bottom)
- Feet touching the bar between the hands at the same time dictates a successful rep