"2024"

20 Snatches (115/75)

20 Sandbag over shoulder

into

20 Snatches (135/95)

20 Sandbag/Dball Squats

**1 SB/dball bear hug carry after each movement for both partners

All movements are you go, I go. There is no minimum work requirement on any of the movements or carries.

All snatches from the ground.

Sandbag/dball carry will be performed in a bear hug only.

sandbag/dball squats can be held in any way (bear hug, back squat, front rack etc)

TIME CAP: 10 MINUTES

"2024"

At 0:00 on the clock both partners will perform 20 total deadlifts. You go, I go.

With remaining time in 2 minutes partners will YGIG farmers walks. Every 2 minutes they will return to the bar for 20 deadlifts until 24 total farmers walks are completed.

For Time- 10 min time cap

Deadlift-(135/95)

Farmers Walk (40/30)

5 deadlift minimum every round and 1 farmers walk minimum.

Athlete 1:

12-9-6-3

Alt DB Snatches (50/35)

Box Jump Overs

Athlete 2:

3-6-9-12

SA Devils Press

Handstand Pushups

into: YGIG Max Wall Balls (20/14) (Co-Ed 18lb)

How it works:

Partner 1 will perform the top portion of the workout.

DB Snatches- All Snatches start from the ground and need to have arms, hips, knees locked out.

Box Jump Overs- will be performed on a 20in box. Two foot jump. Both feet must touch top of the box. Both feet must touch ground on the step down or jump down. Athlete must go from one side of the box to the other.

As soon as Partner 1 completes the last rep of box step Partner 2 begins DB Devils Press.

Devils Press- Full burpee into a snatch. Points of performance are chest and thighs on ground, full locked out on snatch.

After DB Devils Press of 3 Partner 2 will go into DB Box Stepovers.

DB Box Stepovers will be performed with two dumbbells in hand. Athlete 2 may hold them any style they would like. Both feet must step on box and go over to the other side. Both Feet must touch ground before going back over the box.

Remaining time in the workout both partners will go YGIG on Wall Balls

TIME CAP: 10 Minutes

"EXPRESSO"

Athlete 1:

12-9-6-3

SA Devils Press (25/15)

Box Step Overs

Athlete 2:

3-6-9-12

DB Snatches

DB Box Stepovers

into: YGIG Max Wall Balls (14/10) (Co-Ed 14)

How it works:

Partner 1 will perform the top portion of the workout.

Devils Press- Full burpee into a snatch. Points of performance are chest and thighs on ground, full locked out on snatch.

Box Step overs- will be performed on a 20in box. Both feet must touch top of the box. Both feet must touch ground on the step down. Athlete must go from one side of the box to the other.

As soon as Partner 1 completes the last rep of box step Partner 2 begins DB Snatches.

DB Snatches- All Snatches start from the ground and need to have arms, hips, knees locked out.

After DB Snatches of 3 Partner 2 will go into DB Box Stepovers.

DB Box Stepovers will be performed with one dumbbell in hand. Athlete 2 may hold them any style they would like. Both feet must step on box and go over to the other side. Both Feet must touch ground before going back over the box.

Remaining time in the workout both partners will go YGIG on Wall Balls

Time Cap- 10 Minutes

"Plastered"

20 Synchro Front Squats (M- 165/135) (F- 115/95)

20 Bar Facing Burpees (you go, I go style)

P1- 30 Toes to Bar

P2- 30 Calorie Row

15 Synchro Cleans

15 Bar Facing Burpees (you go, I go style)

P1- 20 Pullups

P2- 20 Calorie Bike

10 Synchro Squat Cleans

10 Bar Facing Burpees (you go, I go style)

*Max Muscle Ups (1 MU= 5 cals)

Max Ski Calories

*IF BOTH PARTNERS ARE UNABLE TO DO MU THEN THEY YGIG ON SKI CALORIES

HOW IT WORKS:

Both Partners will pick up their barbell and complete synchro front squats. Partner 1 and Partner 2 will have two different weights (one heavier than the other).

Front Squats- will be performed at the same time, Both at the bottom of their squat and both locked out up top. If one partner drops the bar so does the other. Any reps performed without the other partner will not count. Front squats must be held in a front rack position.

As Front Squats are completed. The partners will go you go, I go, burpee over bar. Only one athlete working 1 at a time and 1 athlete resting.

Bar Facing Burpees over bar must have chest and thighs on ground, facing the bar, do not have to stand up fully, and the jump over the bar has to be two feet take off. Partner just has to clear the bar for the rep to count.

After burpees athlete 1 performs Toes to bar and athlete 2 performs 30 cal row.

Toes to bar- The athlete must go from a full hang to having the toes touch the pull-up bar.

• Both feet must touch the bar at the same time, inside the hands.

• The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.

Row- any damper is allowed, must complete all 30 before getting off rower.

After all Row and Toes to bar are completed both partners will complete synchro cleans.

Cleans must go to the ground at the same time and be locked out up top at the same time. If one partners drops the bar the other partner must drop it. Cleans must go to the ground every rep. Cleans can be performed in a power position, squat but must be the same for both athletes.

Once cleans are complete athletes will go you go, I go on bar facing burpees over bar again.

After burpees athlete 1 will complete 20 pullups and athlete 2 will complete 20 cal bike.

Pullups- Must have feet off ground and at at complete hang before beginning, chin must be over bar, and full locked out elbows at the bottom.

After completed bike and pullsups the athletes must perform squat cleans together.

Squat cleans- must go to the ground before every rep, both athletes must be in the bottom and locked out at top at the same time. All squats must have hips past knee crease and elbows under bar, hips, shoulders, and knees locked out at top.

REMAINING TIME- Athlete 1 performs muscle ups for 5 pts each and athlete 2 performs ski cals. If neither partners do not have muscle ups both partners will go YGIG on ski cals for 1 point per cal.

TIME CAP: 12 minutes

PRESENTED BY ADVANCED PLASTERING INC.

"Plastered"

20 Synchro Squats (M- 115/95) (F- 75/55)

20 Burpee over bar (YGIG with partner)

P1- 30 sit-ups

P2- 30 Calorie Row

15 Synchro Cleans

15 Burpee over bar (YGIG with partner)

P1- 20 Wall Balls (20/14)

P2- 20 Calorie Bike

10 Synchro Squat Cleans

10 Burpee over bar (YGIG with partner)

Max Ski Calories

TIME CAP: 12 minutes

HOW IT WORKS:

Both Partners will pick up their barbell and complete synchro squats (back or front). Partner 1 and Partner 2 will have two different weights (one heavier than the other).

Front Squats or back squats- will be performed at the same time, Both at the bottom of their squat and both locked out up top. If one partner drops the bar so does the other. Any reps performed without the other partner will not count. Front squats must be held in a front rack position.

As Squats are completed. The partners will go you go, I go, burpee over bar. Only one athlete working 1 at a time and 1 athlete resting.

Burpee over bar must have chest and thighs on ground, do not have to stand up fully, and the jump over the bar can be with two feet or one at a time. Partner just has to clear the bar for the rep to count.

After burpees athlete 1 performs butterfly situps (abmat optional) and athlete 2 performs 30 cal row.

Butterfly situps- touch with back and hands and get shoulders past hips.

Row- any damper is allowed, must complete all 30 before getting off rower.

After all row and situps are completed both partners will complete synchro cleans.

Cleans must go to the ground at the same time and be locked out up top at the same time. If one partners drops the bar the other partner must drop it. Cleans must go to the ground every rep. Cleans can be performed in a power position, squat but must be the same for both athletes.

Once cleans are complete athletes will go you go, I go on burpee over bar again.

After burpees athlete 1 will complete 20 wall balls and athlete 2 will complete 20 call bike.

Wall Balls- Must get hip crease past knee crease. Must catch wall balls and if wall dropped athlete must complete a squat before throwing the ball up. Ball must hit target.

After completed bike and wall balls the athletes must perform squat cleans together.

Squat cleans- must go to the ground before every rep, both athletes must be in the bottom and locked out at top at the same time. All squats must have hips past knee crease and elbows under bar, hips, shoulders, and knees locked out at top.

REMAINING TIME- YOU GO, I GO SKI CALS

PRESENTED BY ADVANCED PLASTERING INC.

Immediately following workout 1 we will test strength in this fun WOD.

SEMI-PRO

In 5 minutes Athlete 1 must find their max 1R Clean. At 5:00 athlete 1 stop. At 7 on the clock Athlete 1 must perform as many reps as possible with 70% of their max weight for 2 minutes.

At 9 minutes on the clock athlete 2 must find their max bench press within 5 minutes. At 14 athlete 2 stops. At 16 minutes on the clock Athlete 2 must perform as many reps as possible with 70% of their max weight for 2 minutes.

Score-Total weight of max lifts

Score B- Total reps of max reps

WORKOUT PRESENTED BY: IKES CATERING AND COMMERCIAL VENDING

Immediately following workout 1 we will test strength in this fun WOD.

SEMI-PRO

In 5 minutes Athlete 1 must find their max 1R Clean. At 5:00 on the clock athlete must stop. At 7:00 on the clock Athlete 2 must perform as many reps as possible with 70% of Athlete 1 max weight within 2 minutes.

At 9 minutes on the clock athlete 2 must find their max bench press within 5 minutes. at 14 mins on the clock athlete must stop. At 16 minutes on the clock Athlete 1 must perform as many reps as possible with 70% of Athlete 2 max weight within 2 minutes.

Score A-Total weight of max lifts

Score B- Total reps of max reps

WORKOUT PRESENTED BY: IKES CATERING AND COMMERCIAL VENDING