RX

For Time: 10 Alternating Wall Walks (total)
20 Synchro Toe to Bar
40 Synchro Alt DB Snatch 35lb
80 Synchro Wall Balls 14lb, 10ft Target
40 Synchro Alt DB Snatch 35lb
20 Synchro Toe to Bar
10 Alternating Wall Walks (total)

BAM

For Time: 10 Alternating Wall Walks (total), scaled standard
20 Synchro Kipping Knees to Chest
40 Synchro Alt DB Snatch 25lb
80 Synchro Wall Balls 10lb, 9ft Target
40 Synchro Alt DB Snatch 25lb
20 Synchro Kipping Knees to Chest
10 Alternating Wall Walks (total), scaled standard

Notes: Wall Walks = Must be alternating for 10 total each set

Time Cap: 20:00

Rx Notes
-At 3-2-1 Go, the athletes will proceed to the to the Wall Walk station and perform 10 alternating reps. Any athlete can start, but the athletes must switch off every rep 1:1.
-The athletes will then proceed through the Synchro Toe to Bar where they will work to complete 20 reps. A rep is credited when the athletes touch both feet between their hands at the same time as their partner.
-The athletes will move to the Alt DB Snatch where they will complete 40 reps alternating hands, but must reach extension at the same point as their partner for a rep to be credited.
-The athletes will move to the Wall Balls where they will complete 80 synhcro reps. A synchro rep is credited when both athletes reach the depth of the squat (hip crease below parallel) at the same time. The Wall Ball may hit the target at a different time, but will still be credited a rep as long as the athletes hit the bottom of the squat in synchro fashion.
-The athlets will move back through the chipper accumulating reps in the same fashion they did on the way out.
-Score is total time or total reps at the time cap.

BAM Notes
-At 3-2-1 Go, the athletes will proceed to the to the Wall Walk station and perform 10 alternating reps. Any athlete can start, but the athletes must switch off every rep 1:1.
-The athletes will then proceed through the Synchro Knee to Chest where they will work to complete 20 reps. A rep is credited when the athletes knees past midline at the same time as their partner.
-The athletes will move to the Alt DB Snatch where they will complete 40 reps alternating hands, but must reach extension at the same point as their partner for a rep to be credited.
-The athletes will move to the Wall Balls where they will complete 80 synhcro reps. A synchro rep is credited when both athletes reach the depth of the squat (hip crease below parallel) at the same time. The Wall Ball may hit the target at a different time, but will still be credited a rep as long as the athletes hit the bottom of the squat in synchro fashion.
-The athlets will move back through the chipper accumulating reps in the same fashion they did on the way out.

Wall Walks for BAM: Taped line 55 inches from the wall to the edge of the tape that is CLOSEST to the wall. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tapeline.
On the descent, the feet must remain on the wall until both hands are in front of the tape line. The rep is counted when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground.
-Score is total time or total reps at the time cap.

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RX

Partner 1: 15 Cal Air Bike
15 Pull-Ups
15 Burpees
12 Chest to Bar Pull-Ups
12 Burpees
7 Cal Air Bike

Partner 2: 15 Cal Air Bike
15 Chest to Bar Pull-Ups
15 Burpees
9 Bar Muscle-Ups
9 Burpees
7 Cal Air Bike

BAM

Each Partner Completes in Relay Fashion
12 Cal Air Bike
12 Burpees to Target
12 Jumping Pull-Ups
9 Cal Air Bike
9 Burpees to Target
9 Jumping Chest to Bar Pull-Ups

Time Cap: 10:00

RX Notes:
This workout is performed as 2 quick sprints in a relay format. Partner 1 completes the first set as fast as possible and will run back to tag partner 2. Partner 2 will then complete their working set as fast as possible. Then both partners will run across the finish line together for the time stop and a score to be tallied. Total running time is the score.

BAM Notes:
This workout is performed as 2 quick sprints in a relay format. Partner 1 completes the first set as fast as possible and will run back to tag partner 2. Partner 2 will then complete their working set as fast as possible. Then both partners will run across the finish line together for the time stop and a score to be tallied. Total running time is the score.

Complexes

Partner 1: 3 Deadlifts + 2 Hang Squat Clean + Squat Clean

Partner 2: Squat Clean + Split Jerk + Front Squat + Split Jerk
Score Total Combined Load of Each Lift

Partners will have 6:00 to Establish Maxes

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- Athletes will have 6:00 to Work through their 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 6:00 mark. This means that the bar must be off the floor at the 6:00 mark, but can be completed after the 6:00 mark.

Score
A- Time
B- Rounds

RX

10:00 AMRAP
Partner 1: 30 Double Unders + 10 Deadlifts @ 155#
Parnter 2: Max Burpees to Target until 75 Reps
*Target Height at 88'' off floor

Score A) Time to Complete 75 Burpees
Score B) Rounds + Reps of Double Unders + Deadlifts

BAM

10:00 AMRAP
Partner 1: 50 Single Unders + 10 Deadlifts @ 95#
Parnter 2: Max Burpees to Target until 60 Reps
*Target is 84'' off the floor

Score A) Time to Complete 60 Burpees
Score B) Rounds + Reps of Double Unders + Deadlifts

Score
A- Time
B- Rounds