Workout is - 

12 minute Amrap

10 x Box Jumps (24’’/20’’)

30 x Double Unders/Single Unders

10 x Toes to bar/Knee Raises

10 x Pull ups/Jumping Pull ups

• Entire workout can be split any way between partners

• Scaled is single unders, knee raise, and jumping pull ups

• FULL extension on the box jumps. Step down is okay, must jump up.

• Must be able to hang freely from bar. Feet must come behind frontal plane each rep. Knee raises to 90 degrees minimum. BOTH feet must come in contact with the bar for toes to bar. 

• Jumping pull up bar height - Bar must be mid forearm while standing with arms stretched above head. Use plates for height. 

Clock will be set for 17 minutes; 

2a:

7 minute Time Cap

20 x Seesaw Thrusters (M 40kg, F 25kg)

4 x Wall Walks

10 x Shuttle Runs (split however)

• Seesaw Thrusters is 10 per athlete. Reps only count when the partner's bar is held overhead. Must be one after the other i.e one athlete can’t complete more than one rep at a time. 

• Wall walks can be completed by either Athlete. No obligatory volume required per partner per round.

• Shuttles can be split however athletes choose. No minimum requirement on run volume.

Workout is - 

15 minute Amrap

500/400m row

20 overhead lunge (with Plate)

20 Squat (with Plate)

8 Lengths Bear Crawl

CONDITION - IF the plate hits the floor, Athletes must then complete 10 each ground to overhead with the plate

• Entire workout can be split any way, except the bear crawls which must be 4 each 

• 10 ground to overhead DO NOT count to total. Complete these and continue where left off

• Plate locked out overhead for lunges, coming back to full extension

• Squat - Plate can be held anywhere above the waist

Workout is - 

12 minute timecap

35 - 25 - 15 - 5

Single Dumbbell Devils press 22.5/15/10kg

Synchro Burpee

Wall Ball Pass 9/6/3kg

• Devils press can be split however athletes wish. E.g one athlete could do every press in the workout. Does not have to be alternated.

• Devils press - Male RX Weight 22.5kg, Female RX and Male scaled weight 15kg, female scaled weight 10kg

• Wall balls - Male RX 9kg, male scaled and female RX 6kg, female scaled 3kg

• Synchro burpees must be chest and thighs to the floor AT THE SAME TIME, then both must complete a jump to full extension, and touch hands above head. Burpee number is total combined.

• Wall ball passes athletes must get to full squat depth (parallel or below) and hit the target each time. Number is total combined. 1 pass from one athlete to the other equals 1 rep.

Workout 2b is:

In the remaining 10 minutes of the 17 minute total cap:

Both athletes must complete a complex for max weight of - 

3 x Hang Cleans

2 x Front Squats

3 x Hang Cleans

1 x Shoulder to Overhead

• Any Clean is acceptable i.e Squat Clean, Power Clean, Muscle Clean. From any hang position as long as It’s above the knee. 

• Athletes can have as many attempts as they like within the timeframe. 

• 2 Bars are allowed, use the bars from the thrusters, BUT only one athlete working at a time. Weights can be added and sorted by partner A while partner B completes the complex. 

• Any Shoulder to overhead is acceptable i.e Split jerk, Push Press, Strict press, Squat jerk, Power Jerk etc

• BAR CANNOT touch the ground at any point during the complex

• Squats Must be below parallel, in front rack position. Arms crossed in front does not count, Unless previously agreed with the judge. 

• Score is each athletes HEAVIEST complex, combined

• Final rep MUST be completed inside the buzzer. If athlete is half way through complex, they must stop and complex will be unsuccessful