4 Rounds

Partner A - 15/12 Cal Row

Partner B - 75 Drag Rope Single Unders

40 Wall Balls(Shared)

12 Synchro Lateral Burpees over the Row erg

At 3-2-1 GO Partner A will work to complete the allotted Calories on the Rower while partner B is working to complete either drag rope single unders or drag rope double unders. After both partners have completed there allotted work they can then move on to complete the shared wall balls and synchro burpees. Wall Balls do not have to be shared each round. Synchro lateral burpees over the rower standard will be partners will start on opposite sides of the rower, both partners chest and thighs are on the ground at the same time, Open standard for the jump and both feet must be in the air at the same time. Partners will alternate rounds on the rower and drag rope single unders or double unders.

Scaled - Partners will throw to the 9’ line for males and females will throw to the 8’ line. Synchro Later Burpees Over The Row Erg can be done with a step over.

Athletes MUST declare prior to beginning the workout if they are going to be doing Double Unders or Single Unders. Both athletes do not have to do the same movement.

9 Minute Window

- Max combined weight: 2 successful lifts of the following complex:

  Complex: 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Shoulder to Overhead

- Max Reps for points:   Legless Rope Climb - 14 Points

                                         Rope Climb               - 10 Points

                                         Ring Muscle Up        - 5 Points

                                         Bar Muscle Up          - 3 Points

                                         CTB                          - 1.5 Points

                                         Pull Up                      - 1 Point

                                         Jumping Pull Up       - .25 Points

At 3-2-1 GO athletes will begin working to complete as many reps for points and a maximum combined weight of 2 successful complex lifts per athlete. Athletes may work independantly.

For every pound of the complex successfully lifted, one point will be earned.

2-2-2-3 - Intervals

Partner A - 

“200”m Run(Together)

14 TTB(Shared) or 14 Sychro Ab Mat Situps

Remaining Time 

Synchro Alt DB Snatch

(50/35) - (35/20)

Go Until 70 Synchro DB Snatches are complete

At 3-2-1 GO both partners will complete the 200m run together.  After both athletes have completed the run, partner A may begin the toes to bar, followed by partner B.  The toes to bar do not have to be evenly split.  After completing the toes to bar, both partners will begin accumulating the 70 synchronized DB snatches. 

At 2:00, both partners will complete the run, the toes to bar, and continue accumulating synchronized DB snatches.  

At 4:00, both partners will complete the run, toes to bar and continue accumulating synchronized DB snatches.  

At 6:00, both partners will complete the run, toes to bar and continue accumulating synchronized DB snatches.  The workout is completed when the team has accumulated 70 synchronized DB Snatches or the time in the 4th set has expired.

For scaled teams, toes to bar will be replaced with synchronized Ab mat sit ups and DB weight will be 35/20

PENALTY - A shuttle run will be added if any dumbbell is dropped on the matts at any time. 

6-9-12-15-18

Clean & Jerk @ 135/95 - Scaled 105/75

20-18-16-14-12

Box Jump Overs

At 3-2-1 GO one athlete will begin working to complete as many Calories on The Sk Erg as possible in a 12 minute window while the second athlete will be working to complete the chipper. Athletes can switch at any time. When the chipper is complete, both athletes will then continue to work on the on the Ski Erg and 1 on Air Squats for the remainder of the 12 minutes. Air Squats and Cals Skied will be added together to create the total score

* For every rep of the chipper not completed 1 rep will be subtracted from your Cal total.