WODs of Fury 2025

3-6-9-6-3
Snatch 135lbs/95lbs
Synchro Burpee Box Jump Overs 24/”20
Cap: 8 minutes

Flow

Athletes will begin in the Start box.
At the start 3,2,1 Go, Partner A will run out to complete 3 snatches. 
Once Partner A finishes their reps, they will run back to the start box and tag in Partner B who will then perform their 3 snatches. These can be performed as either power, squat or split.
Both athletes will then proceed to their specified height box and perform 3 Synchronized Burpee Box Jump Overs. Step-overs will be permitted for scaled and masters divisions.
After the 3rd BBJO, one athlete will return to the barbell to start their next round of snatches while the other partner must return to the start box. They may not begin until their partner has returned to the start box. The team will repeat this process for every round.
The workout is completed when both athletes have finished the last synchronized BBJO and both returned back to the start box. 

Standards

Snatch
In the snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be completed as a muscle snatch, a power snatch, a squat snatch or a split snatch. 
The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Synchronized Burpee Box Jump-overs
The burpee box jump-over starts with the athletes lateral the box while touching the chest and thighs to the ground and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, with feet and hands straddling the line. For the synchronized burpee to count, both athletes’ chests must be on the ground at the same time.

Synchronized Burpee Box Step-overs
The burpee box jump-over starts with both athletes standing tall and lateral to their respective boxes. They may face each other or not. For synchronization, both athlete’s chest and thighs must be touching the ground at the same time. Athletes may step or jump in and out of the push-up position. The rep finishes with the athletes jumping onto and then stepping off and landing on the opposite side of their box. Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep. A two-foot takeoff is always required and only the athlete’s feet may touch the box. After landing on the box, the athlete MUST step-off to the other side. There is no requirement to stand tall whilst on top of the box. 
Only for scaled division: a box step-over is allowed but not required. Both feet MUST come in contact with the top of the box and a step-down is required.

3 Rounds

12 HSPU

9 Pull Ups

6 Synchro Front Squats 135lbs/95lbs

directly into...

2 Rounds

12 Deficit HSPU 4"/2"

9 Bar Muscle Ups

6 Synchro Front Squats 135lbs/95lbs

Cap: 8 minutes

Flow:

Both athletes will begin in the start box.
At the start 3,2,1 Go, one athlete will begin to work to complete 12 HSPU, then 9 pull ups with only one partner moving at a time. Partners may switch out at any time but must do so behind the designated line.

Once the final pull up is complete, both athletes will head to the barbells. They will complete 6 synchronized front squats. 

Each team will perform this round 3 times.

Athletes will then progress to the next circuit of 12 Deficit HSPU (4”/2”) and 9 bar muscle ups with only one partner moving at a time. Then they will complete 9 synchronized front squats. Each team will perform this round two times. 

Standards:

Pull-ups

The arms must be fully extended at the bottom, with the athlete's feet off the ground. Overhand, underhand or mixed grip are all permitted. The rep is credited when the chin is above the horizontal plane of the bar. Strict, kipping or butterfly are all permitted

Handstand Push-ups

The arms must be fully extended and in line with the
body before the athlete may descend. Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body.

Synchronized Front squats

The rep will be counted when both athletes are below parallel at the same time and when both athletes are at full extension at the top of the rep. Elbows must stay in front of the bar the entire time during the front squat. A squat clean is permitted for your initiating rep.

Max Squat Clean

Cap: 6 Minutes

At the 9:00 minute mark of the clock from part 1, athletes will have 6 minutes to complete their heaviest one rep max squat clean. 

Only one athlete may lift at a time. Athletes may alternate as desired.

Both athletes may assist one another in loading each other's barbells.

The rep will be counted when the athlete shows control with full hip extension and elbows in front of the bar at the top of the rep.

You may not add weight or adjust the bar in any way until the start of the 6 minute clock. Clips must be on the bar and to the outside of all weight placed on the bar.

If both athletes wish to use one single bar, they may do so.

Athlete must tell the judges what weight is on the bar prior to each lift. 

The rep must be completed BEFORE the 15:00 minute mark for it to count. Any reps that are initiated but not completed by the 15:00 minute mark will be considered no-reps. 

For Time

100 Calorie Row
80 Synchro Wall Balls 20lbs/14lbs (10’/9’ Target)
60 Synchro Single Arm Clean & Jerks (50lb/35lb)

Cap: 13 minutes

Flow

Athletes will start under the rig.  
At the start of 3,2,1 Go, one partner will proceed to rower and begin accumulating calories. Each partner must do a minimum of 25 calories before switching. Each partner must row at least once. In order to switch, they must be completely off of the rower prior to tagging the teammate in.
Once the pair accumulates 100 calories, both partners will advance to the wallball targets and begin performing 80 synchronized wallball shots.
Reps will count when both partners are below parallel at the same time. Both wall balls must hit above the target line but do NOT have to be at the same time. 

Upon completion of the wallballs, partners will advance to dumbbells. They will then perform 60 synchronized single arm dumbbell Clean and Jerks. Each rep both athletes touch the floor at the same time with the dumbbell and when both athletes have legs and hips locked out with the dumbbell locked out in overhead position. 
Workout will be completed once athletes finish final single arm clean and jerk and return to the start box. 

Standards

Synchronized Wallball Shots

In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep. The synchro portion of the rep will be counted at the bottom of the squat. 

Synchronized Clean and Jerks

At the start of each rep, both heads of both dumbbells must be touching the floor. The movement must be completed in two distinct motions, from ground to shoulder and shoulder to overhead. The dumbbell must travel through the front rack position with the elbow in front of both heads of the dumbbell. The completion of the rep is when both athletes have the dumbbell overhead with the knees, hips and shoulders fully extended. The synchronization occurs at the start and the end of each movement. Athletes do not need to be in the front rack position at the same time.