14 MIN AMRAP

800M Row (Split)

20 Synchro DB Snatch

600M Row (Split)

10 Synchro Thrusters

400M Row (Split)

5 Synchro Devils Press

Male - 1x22.5KG Female 1x15KG

10M Row = 1 Rep

MOVEMENT STANDARDS

ROW - All Athletes will start behind the start line prior to commencing the workout, once the workout has started athlete 1 can then begin rowing, Rower will be set to 0 After each Rowing effort.

DB Snatch - Only ONE Head of the dumbbell must touch the ground. Athletes must be BOTH at full extension with dumbbell above the head and a straight locked out arm before the rep is credited - Each rep must be synchronized at the top and bottom position.

DB Thruster - The Dumbbell can be either held one hand or two handed. Athletes must squat BELOW PARRALLEL and be fully extended at the top of the rep at the same time before the rep is credited.

DB Devils Press - Athletes chest must touch the floor at the bottom of the rep and DB must be fully extended above the head - Reps must be in synchro and both athletes must be fully extended at the top of the rep before the rep is credited.

Any reps out of synchronization will be no repped.

Athlete 1 & 2 Must complete a MAX Effort 1000M Row (Split any way)

Your Judge will set the rower to a 1000M Countdown, as soon as the 90s rest from 2.1 is complete athlete can 1 begin the row.

Athletes can swap over as many times as they like.

Score - Total Time

10 Rounds ( 5 Rounds each)

90 Seconds Work / 90 Seconds Rest - Athlete 1 Works, Athlete 2 Rests.

FOR MAX CALORIES

12 Wall Balls @ 9/6KG

10 Box Jump Overs @ 24''/20''

Remaining time MAX Calorie Assault Bike

Final Score is Total Calories as soon as the final round is complete and the athlete has brought the bike to a stop.

MOVEMENT STANDARDS

Wall Balls - Each Squat must be BELOW PARRALLEL, Any higher will result in a NO REP - Athlete must hit the designated male and female targets on the day. Any reps that do not hit the target will result in a NO REP.

Athletes can choose to either Squat Clean the ball or pick this up to standing and complete their first rep.

Box Jump Overs - All Box Jump Overs MUST be a Two foot take off, - step ups are not permitted. Athletes must also step down from the box on the other side. Clearing the box IS NOT permitted.

Assault Bike - Athletes can change the seat height as much as the like. Once the 90 second work period is up the Athlete MUST bring the bike to a stop and step off of the bike, only then will their teammate be able to begin their wall balls.

EXAMPLE ROUND

Athlete 2 - Resting

Athlete 1 - Completes 12 Wall Balls, 10 Box Jumpovers and Completes as many cals as they can until the 90 second mark.

As soon as 90s is complete Athlete 1 Will bring the bike to a stop and dismount. Athlete 2 will then begin their 12 Wall Balls, 10 box jump overs and complete MAX Cals Assault bike until the 90 second mark.

This will be repeated for a total of 10 rounds.

FOR TIME - 20 MIN TIME CAP

1KM RUN - TOGETHER

Into - 1 Round per Athlete of the following

10 Deadlifts + 2 Burpees @ 70/50KG

8 Deadlifts + 4 Burpees @ 80/60KG

6 Deadlifts + 6 Burpees @ 90/70KG

4 Deadlifts + 8 Burpees @ 100/80KG

2 Deadlifts + 10 Burpees @ 110/90KG

Score is TOTAL TIME

If not complete score is - TOTAL REPS

• The first athlete in from the run can go straight into their deadlifts

• Deadlift - Hips must be locked out, reps can be touch and go

• Burpee over bar - Chest must touch the floor, athletes can jump or step over the bar

• If the weight is too heavy athletes can choose to complete a partner deadlift BUT if they choose to do this, both athletes must complete the burpees.

• Athletes MUST complete 1 round of each of the weights, EACH.

• Example - Athlete 1 Completes 10 Deadlifts + 2 Burpees, Athlete 2 then completes 10 Deadlifts + 2 burpees also before moving onto the next weight.