For Time:
1000m Row
20 Synchro SA Alt Devils Press 35lb, 40 Synchro Wall Balls 14lb, 10ft Target
60 Synchro Lateral Burpees over Rower, 40 Synchro Wall Balls 14lb, 10ft Target
20 Synchro SA Alt Devils Press 35lb
1000m Row

BAM
For Time:
800m Row
20 Synchro SA Alt Devils Press 25lb, 40 Synchro Wall Balls 10lb, 9ft Target
60 Synchro Lateral Burpees over Rower, 40 Synchro Wall Balls 10lb, 9ft Target
20 Synchro SA Alt Devils Press 25lb
800m Row

*Notes**
Alt Devils Press: Athletes must switch hands each rep and have the same hand as their partner for each rep
Synchro Lateral Burpees over the Rower: Athletes will start on each side of the rower, jump up and then laterally jump over the rower at the same time before starting the next rep.

Time Cap: 20:00

-At 3-2-1 Go, the athletes will proceed to the Rower. There, one athlete will row at a time until the distance 1000m is completed.
-The athletes will move to the Synchro Alt SA Devils Press where they will complete 20 reps alternating hands. They must reach chest to deck at the same time and extension of the DB overhead 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 40 synchro 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.
-After that, the athletes will be performing 60 synchro burpees over the rower where they will start on opposite sides of the rower and alternate sides with every jump over the rower accumulating reps.
-The athletes 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.

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Partner 1:
15 Cal Bike,15 Power Snatch 55#
15 Pull-Ups, 12 Power Snatch
12 Chest to Bar Pull-Ups, 9 Power Snatch
7 Cal Bike

Partner 2:
15 Cal Bike, 12 Power Snatch 75#
12 Chest to Bar Pull-Ups, 9 Power Snatch 75#
9 Bar Muscle-Ups, 7 Power Snatch 75#
7 Cal Bike

Time Cap: 10:00

BAM
Each Partner Completes in Relay Fashion, 12 Cal Air Bike
12 Hang Power Snatch 55#, 12 Jumping Pull-Ups
9 Cal Air Bike, 9 Hang Power Snatch 55#
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.

10:00 AMRAP
Partner 1: 50 Double Unders + 50ft Dual DB Front Rack Walking Lunges 35#
Partner 2: Max Wall Walks

Score A) Max Rounds + Reps of DU + Lunges
Score B) Max Wall Walks

BAM

10:00 AMRAP
Partner 1: 50 Single Unders + 50ft Goblet Walking Lunge 35#
Partner 2: Max Rep Alternating Wall Walks (Scaled Standard)

Score A) Max Rounds of Reps of Single Unders + Lunges
Score B) Max Wall Walks

Score
A- Rounds

B- Max Wall Walks

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
A- Rounds

B- Max Wall Walks

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.

RX Notes
-At 3-2-1 Go, one athlete will run to the Double Under + Lunge station and the other athlete will run to the Wall Walk Station.
-The Double Unders + Lunge station is the rabbit and will dictate rotations throughout the workout.
-The partner on the Wall Walk station will continue accumulating reps until the 50 Double Unders and 50ft Front Rack Walking Lunge are completed. The total reps accumulated between both partners will be the score for

Part A.
-The total accumulated rounds and reps of the 50 Double Unders and 50ft Front Rack Walking Lunges will be the score for Part B. 5ft = 1 rep

BAM Notes
-At 3-2-1 Go, one athlete will run to the Single Under + Lunge station and the other athlete will run to the Wall Walk Station. -The Single Under + Goblet Lunge station is the rabbit and will dictate rotations throughout the workout. -The partner on the Wall Walk station will continue accumulating reps until the 50 Single Unders and 50ft Goblet Walking Lunge are completed.

The total reps accumulated between both partners will be the score for
Part A. -The total accumulated rounds and reps of the 50 Single Unders and 50ft Goblet Walking Lunges will be the score for
Part B. 5ft = 1 rep