Teams must complete 4 rounds in order within 15 minutes 

Scaled: 

RX : 

Movement Standards

- Sit Ups
Each rep begins with the feet together both feet touching the ground both hands touching the ground above the athlete’s head.
Each Rep is credited when the athlete touches the ground in front of their feet.
* An Abmat can be used by the athlete.

- V-Up
Each rep begins with the feet together both feet touching the ground both hands touching the ground above the athlete’s head simultaneously.
The torso and the legs must leave the ground at the same time.
Each rep is credited when
- Both hands touch the feet at the same time simultaneously
- The feet are together.
- The toes are above the top of the athlete’s head.
*The torso and legs must both be off the ground when the touch occurs.
*After the feet leave the ground, they must remain above the height of the knees.

- Box Step Overs
Athlete starts with both feet next to the box, steps onto the box with both feet and steps off from the box on the other side.
a rep is credited each time an athlete traverses the box.
* Both feet must touch the box at the top
* Nothing but the athletes feet may touch the box.
* Men use a 24 inch box
* Women use a 20 inch box

- Box Push Ups
Athlete starts in a high plank position against the box with hands touching the edge of the box and the rest of the body in a full plank position elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up.
A rep is credited when the chest touches the edge of the box and athlete goes back into the high plank position with arms fully locked out

-Hand Release Push ups
Athlete starts in a high plank position on the ground with hands elbows must be locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push-up.
A rep is credited when the chest touches the ground and athlete goes back into the high plank position with arms fully locked out

- Wall Balls Light
In the wall ball shot, the medicine ball must be thrown to hit the specified target.
The rep is credited when the centre of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a ‘no-rep’.
* A full squat is not a requirement for wall balls light

- Wall Balls
In the wall ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
The rep is credited when the centre of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a ‘no-rep’. 

- Sync Dumbell Snatches
Athletes start each rep with both dumbell head touching the ground
Athletes must bring the dumbbell overhead in one motion and it is a completed rep when your arms, hips and knees are fully extended and the dumbbell is over the middle profile over your bod simultaneously.
You must alternate arms between reps, and can swap in the air.

- Athlete Switch
When a switch occurs athletes must high hive each other.

Weights / Height

Scaled Men 6 KG Wall ball // 15 KG Dumbell // 24 Inch Box
Scaled Women 3 KG Wall Ball // 10 KG Dumbell // 20 Inch Box 

RX Men 9 KG Wall ball // 22.5 KG Dumbell // 24 Inch Box
RX Women 6 KG Wall Ball // 15 KG Dumbell // 20 Inch Box

Equipment List

- Abmat 
- Box 
- Wall Ball (6/9 KG) 
- Dumbell (10/15/22.5 KG)

Workout Flow

Round 1
Team complete 40 V-Ups in total; 1 works 1 rests, athletes can switch at any given moment. Upon completion of 40 V-ups teams moves to 20 Sync Dumbell Snatches. 
Upon completion of 20 sync dumbell snatches team moves to round 2.

Round 2
Team complete 40 Box step overs with D.B. in total; 1 works 1 rests, athletes can switch at any given moment. Upon completion of 40 Box step overs with D.B. teams moves to 20 Sync Dumbell Snatches. 
Upon completion of 20 sync dumbell snatches team moves to round 3

Etc. 
 

Teams must complete 3 rounds in order within 8 minutes 

Scaled:

RX:

Movement Standards

- Sync Knee Raise
For athletes to complete the hanging knee raises, you begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar simultaneously, and knees brought up to above hip height, simultaneously. Overhand, underhand, or mixed grips are all permitted.

- Sync Leg Raise
For athletes to complete the hanging leg raise, you begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar simultaneously, and heels brought up to above hip height, simultaneously. Overhand, underhand, or mixed grips are all permitted.

- Sync V - Ups
Each rep begins with the feet together both feet touching the ground both hands touching the ground above the athlete’s head simultaneously.
The torso and the legs must leave the ground at the same time.
Each rep is credited when:
- Both hands touch the feet at the same time simultaneously.
- The feet are together.
- The toes are above the top of the athlete’s head.
**The torso and legs must both be off the ground when the touch occurs.
**After the feet leave the ground, they must remain above the height of the knees.

-  Sync Pull Ups
The athletes must start each rep with arms fully extended and feet off the ground simultaneously.
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar simultaneously.
**Any style of pull-up or grip is permitted as long as the other requirements are met.

- Sync Chest to Bar Pull Ups
The athlete must start each rep with their arms fully extended and their feet off the ground simultaneously.
The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone simultaneously.
**Any style of pull-up or grip is permitted as long as the other requirements are met.

- Sync Bar Muscle Ups
The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground simultaneously.
The athlete must pass through some portion of a dip before locking out over the bar simultaneously.
The rep is credited when:
- the athlete’s arms are fully locked out in the support position above the bar simultaneously.
- the athlete’s shoulders are over or slightly in front of the bar simultaneously.
**Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
**No portion of the foot may rise above the lowest part of the bar during the kip.
**Only the hands, and no other part of the arm, may touch the bar during the rep.
**Removing the hands in the support position is not allowed.
**At lockout, only the arms may support the athlete’s weight.

- Sync Russian Kettle Bell Swings
The Athlete must begin with a passthrough of the kettlebell behind their knees simultaneously. Swinging it upwards and breaking the horizontal plane of their eyes simultaneously. Awhile locking out the knees and hips simultaneously.
** Arms May be bent during the swing as long as before mentioned standards are met.
** The swings must be performed with both hands on kettlebell handle

- Sync American Kettle Bell Swings
The Athlete must begin with a passthrough of the kettlebell behind their knees simultaneously. Swinging it upwards and passing the ears with their arms and kettlebell ending in an overhead position. Awhile locking out the knees and hips simultaneously.
** Arms may be bent during the swing as long as before mentioned standards are met.
** The swings must be performed with both hands on kettlebell handle

Weights 

Scaled Men 20KG Kettlebell
Scaled Women 12KG Kettlebell

RX Men 24KG Kettlebell
RX Women 20KG Kettlebell

Equipment List

Pull Up bar
Kettlebell ( 12KG / 20KG / 24KG) 

Workout Flow

Both Athletes start in the rig for round 1 completing 21 knee raises simultaneously upon completion athletes move towards 21 Russian Kettlebell Swings simultaneously. 
Upon Completion both athletes move towards round 2 
ETC. 

Teams must complete 10 rounds in order within 20 minutes 

Movement Standards 

- Barbell Clean
The barbell begins on the ground. Touch and go is permitted. No bouncing.
The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar

- Row for Meters
The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.” The monitor must be set to zero at the beginning of each round. The athlete or the judge may reset the monitor.

You must remain seated with your hands on the handle until the monitor reads the designated distance during each round.

- Athlete Switch
Athletes can switch at any given moment, when a switch occurs athletes must high hive each other.
Only 1 Athlete can work at the time.
Round 1 must be Completed before starting round 2
Round 2 must be completed before starting round 3
ETC
Athletes can switch on the rower and or barbell whenever they feel the need to switch.

Weights 

Scaled Men 55KG Barbell 
Scaled Women 35 KG Barbell

RX Men 80 KG Barbell 
RX Women 55KG Barbell 

Equipment List

Barbell
Plates
Clips
Rower

Workout flow

Round 1
Complete 500 M on the rower, this can be divided however you want, when completed 
Perform 1 Barbell Clean 

Round 2 
Complete 500 M on the rower, this can be divided however you want, when completed 
Perform 2 Barbell Cleans, these can be divided however you want.

Round 3 
Complete 400 M on the rower, this can be divided however you want, when completed 
Perform 3 Barbell Clean, these can be divided however you want.