Athletes will complete for time:

• 21 Bar Muscle Ups
• 3 x Synchro Dual Dumbbell DT
• 15 Bar Muscle Ups
• 2 x Synchro Dual Dumbbell DT
• 9 Bar Muscle Ups
• 1 x Synchro Dual Dumbbell DT

Dual Dumbbell DT is:

• 12 x Deadlifts
• 9 x Hang Power Clean
• 6 x Shoulder to Overhead

Dual Dumbbell Weight: 15kg.

Time Cap: 15 Minutes.

Athletes can split BMU reps in any format. Dual synchro dumbbell movements both athletes meet at bottom and top of each rep. Score will be time complete or total reps if time cap not met.

Athletes will perform 10 x YGIG 90-second intervals for athletes to achieve max burpees over rower. 

Each 90 second interval will contain:

• 9 Calorie Row
• 12 Wall Balls
• Max Burpees Over Rower

Partner A will complete 1 full 90 second interval then Partner B will immediately complete the next 90 second interval, then Partner A again and so on. Total score is combined number of successful burpees over rower completed before 15 minute time cap.

Wall Ball weight: 6kg

Athletes have 15 minutes to find for max load both: 

• 1-rep-max Snatch
• 1-rep-max Clean & Jerk

Both athletes will work from the same bar but, do not require to lift the same weights. They will have unlimited attempts at each lift however, all lifts must be initiated within the 15 minute time cap. Plate change timings are included in the overall clock. Standard 15kg bar will be used.

Athletes will complete 6 rounds for time in YGIG format.

Rounds 1, 3 & 5

Athlete A will complete:

• 6 Strict HSPU
• 6 Barbell Thrusters

Rounds 2, 4 & 6

Athlete B will complete:

• 6m Handstand Walk 
• 6 Squat Snatches 

♀ 45kg

Time Cap: 10 Minutes.

Athletes must assign themselves Athlete A or B and cannot switch or split work throughout so Athlete A must complete all Athlete A rounds. Handstand walk must be unbroken and go around cone. Score will be time complete or total reps if time cap not met.