Double Trouble Throwdown

FLASH

2 rounds for time of 
20 Cal Row
Partner run to stage and back
30 Toes to Bar
Partner run to stage and back
40 Wall Balls 20lbs, 10ft Target/ 14lbs, 9ft Target
Partner run to stage and back
30 Pull Ups 
Partner run to stage and back
20 Alt. Box Jumps 24 Inch/ 20 Inch
Partner run to stage and back

Time Cap: 18 min

*During the row, toes to bars, wall balls, pullups, and alt. box jumps, there is 1 partner working at a time. Between each set of movements, both partners need to run to the stage and back. 

THUNDER

2 rounds for time of 
20 Cal Row
Partner run to stage and back
30 Knee Raises
Partner run to stage and back
40 Wall Balls 14lbs, 09ft Target/ 10lbs, 8ft Target
Partner run to stage and back
30 Jumping Pull Ups 
Partner run to stage and back
20 Alt. Box Jumps (Step ups allowed) 24 Inch/ 20 Inch
Partner run to stage and back

Time Cap: 18 min

*During the row, knee raises, wall balls, jumping pullups, and alt. box jumps (step ups), there is 1 partner working at a time. Between each set of movements, both partners need to run to the stage and back. 

FLASH

10-9-8-7-6-5-4-3-2-1 reps of
Alt. Synchro Devil Presses 50lbs/35lbs
50 Double Unders (1 person)

Time Cap: 8 min

*Double Unders are not synchronized. Partner A does the first set of double unders after 10 Devil Presses. After 9 devil presses partner B does the set of double unders. After 8 devil presses partner A does the double unders and so on...

THUNDER

10-9-8-7-6-5-4-3-2-1 reps of
Alt. Synchro Devil Presses 35lbs/20lbs
75 Single Unders (1 person)

Time Cap: 8 min

*Single Unders are not synchronized. Partner A does the first set of single unders after 10 Devil Presses. After 9 devil presses partner B does the set of single unders. After 8 devil presses partner A does the single unders and so on...

FLASH

5 Rounds for Time of 
20 Synchro American Kettlebell Swings 53lbs/35lbs
15 Handstand Push Ups 

Time Cap: 10 min

Handstand Push Ups: You are allowed to use an abmat but will need to use plates to even it out.

*Tiebreaker: The time after finishing each round.

THUNDER

5 Rounds for Time of 
20 Synchro American Kettlebell Swings 35lbs/26lbs
15 Hand Release Push Ups

Time Cap: 10 min

*Tiebreaker: The time after finishing each round.

With a 20 minute time cap you and your partner need to build up to a 1RM. One of you chooses to find your 1RM in the Deadlift and the other chooses to find their 1RM in the clean complex.

1RM Deadlift

1RM Clean Complex:
- Deadlift
- Clean
- Hang Clean
- Front Squat

You are not obligated to do a squat clean or hang squat clean. Power cleans and hang power cleans are also allowed.

If an athlete picks up the barbell and starts at minute 19:50 they can still finish their lift, even if the clock stops. Athletes are not allowed to pick up the barbell after min 20:00.