SPIRIT GAMES

For time: ( CAP 14) 

20 synchronized burpee box jump overs (16/20")

40/50 calorie row (together, separate rower) 

30 double dumbbell ground to overhead (2x20/35) (split as desired)

20 wall walks (14") (split as desired)

30 double dumbbell ground to overhead (2x20/35) (split as desired) 

40/50 calorie row (together, separate rower) 

20 synchronized burpee box jump overs (16/20") 

Workout Flow:
On the count of 3...2...1...Go, both athletes will begin with 20 synchronized burpee box jump overs. Athletes must remain synchronized throughout the movement as outlined in the movement standards below.

Once all 20 synchronized burpee box jump overs are completed, both athletes will move to their own rower and accumulate a total of 40 calories (female) and 50 calories (male). Calories are accumulated at the same time.

Athletes will then complete 30 double dumbbell ground to overhead repetitions, splitting the repetitions as desired.

Once 30 repetitions have been completed, athletes will complete 20 wall walks, splitting the repetitions as desired.

Athletes will then complete another 30 double dumbbell ground to overhead repetitions, followed by a second 40/50-calorie row, and finish with 20 synchronized burpee box jump overs.

The workout is complete when both athletes have crossed the finish line after the final synchronized burpee box jump over, or at the 14 minute time cap.

Movement Standards
Synchronized Burpee Box Jump Over:
- Athletes begin standing on the same side of their box.
- Athletes must lower their chest and thighs to the ground during each burpee, facing their box.
- Athletes may step or jump back to the floor position and may step or jump to their feet to stand.
- Athletes must be synchronized at the bottom of the burpee (chest and thighs touching the floor). This is the only synchronized portion.
- Athletes may jump or step onto the box.
- Athletes are NOT required to reach full extension on top of the box.
- Athletes may jump or step down from the box.
- A repetition is credited when both athletes land on the opposite side of the box.
- If synchronization is not achieved at the bottom of the burpee, the repetition will not count.

Rowing:
- Each team will have access to two rowers.
- The rower monitor must be reset to zero at the start of each rowing section. Judges may assist.
- Female athletes will complete 40 calories, male athletes will complete 50 calories. 
- Calories are completed at the same time.
- The team may move on once the required calorie total has been reached.
- BOTH athletes must remain seated on their rower until BOTH monitors display the required calories before transitioning.

Double Dumbbell Ground to Overhead:
- Each repetition begins with both dumbbells on the ground.
- Athletes must lift both dumbbells from the ground to a locked-out position overhead in one continuous movement or with an intermediate position at the shoulders.
- Any style is permitted, including snatch, clean and press, clean and jerk, push press, push jerk, or split jerk.
- At the top of each repetition, the hips and knees must be fully extended, both arms must be fully locked out with the dumbbells directly over the midline of the body.
- The dumbbells must clearly touch the ground before the next repetition begins.
- Repetitions may be split between partners in any fashion.
- One athlete is accumulating repetitions, while the other athlete rests. 

Wall Walk:
- Athletes begin lying prone on the floor with the chest and thighs touching the ground.
- Athletes must walk their feet up the wall while simultaneously walking their hands toward the wall.
- At the top position, both hands must touch or break the designated 14-inch tape line.
- Once the top standard is achieved, athletes must return under control until the chest, thighs, and feet are on the ground.
- A repetition is credited when the athlete returns completely to the floor after reaching the required hand position.
- Repetitions may be split between partners in any fashion.
- Athletes may not receive assistance from their partner during any repetition.
- The non-working athlete must rest in the designated area during the wall walks.