For Time:

8-6-4-2

Team Shuttle Run (50’)

1 – 50’ Synchro sandbag bearhug carry each set (M/F pair)

M/F pair switch every round

RX: 150/100

Int: 120/85

Scaled: 100/70

WOD 1 – “Girls vs Boys”

For Time:

F/F performs:

3 rounds

14 snatches (split any way)

14 synchro burpee over bar

Then

M/M performs:

2 rounds

21 snatches (split any way)

21 synchro burpee over bar

RX: 135/95lb

Int: 115/75lb

Scaled: 95/65lb

WOD 2 – “Hook Grip for Three”

8 Minutes to establish

3RM hang squat clean

Each person

15 Minute Clock (Scaled)

20 Synchro sumo DL high pulls (any pair)

30 synchro hanging knee raises (M/F 1)

40 push press (M/M split any)

40 push press (F/F split any)

30 synchro hanging knee raises (M/F 2)

20 synchro sumo DL high pulls (any pair)

For remainder of time: max wall walks to 18” line

RX: Ring muscle ups; deficit HSPU; handstand walk

Int: Ring pull-ups; toes to ring; ab mat HSPU; wall walk 12” line

Scaled: Sumo deadlift high pulls; hanging knee raises; push press; wall walks to 18” line

As Many Rounds As Possible in 8 Minutes)

M/F 1 starts:

6 synchro box jump overs (24/20)

4 synchro thrusters

While M/F 2 performs:

Synchro handstand hold

RX: 135/95lb, Kick up hold

Int: 115/75lb, hold inside a 12” line

Scaled: 95/65lb, hold inside an 18” line