RX

For time: (15:00 Cap)

30 Synchro Toes to Bar 

20 Squat Snatches - 155/105

30 Synchro Toes to Bar

20 Squat Snatches - 185/125

30 Synchro Toes to Bar

20 Squat Snatches - 205/135

SCALE

For Time: (15:00 Cap) 

50 synchro Hanging knee raises 

20 Power snatches - 95/65

50 synchro hanging knee raises 

20 power snatches - 115/75

50 synchro hanging knee raises 

20 power snatches - 125/85

Flow

At the call of 3-2-1 both athletes will run from the start of their lanes to the pull-up rig and begin their synchro toes to bar. Once all 30 reps have been completed they will advance to their barbells and complete 20 squat snatches at weight one, split between the pair. They will then change their own weights and can have help from their own teammate. From there they will repeat the process of 30 synchro toes to bar and 20 squat snatches until all reps are completed or the 15:00 time cap has elapsed. Time stops once the final toes to bar have been completed.

Movement standards 

Toes to bar

In the toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand or split grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands. Both feet must pass behind the vertical plane of the bar for the rep to count.

Squat Snatch

For the snatch, the athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. The athlete may not power snatch the bar then perform an overhead squat. This is NOT a ground-to-overhead any way. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

Hanging knee raises

For the hanging knee raises, the arms must stay straight during the entire part of the movement while the feet must pass behind the vertical plane of the bar. The rep is credited when both partners pass their knees above 90 degrees at the same time 

RX

3 RFT (Time Cap 15:00)

P1: 30/25 Calorie Ski

P2: 30/25 Calorie row 

Switch

30 Synchro DB Hang Clean and Jerk - 70/50

SCALE

3 RFT (Time Cap 15:00)

P1: 25/20 Calorie Ski

P2: 25/20 Calorie Row

Switch

30 Synchro DB Hang Clean and Jerk - 50/35

Flow

On the call of 3-2-1 GO! Both athletes will advance to the machines and calories will begin. Once both athletes complete their required calories they then must switch machines and begin again. Once both athletes have completed both sets of calories on each machine they then will advance to their dumbbells. They will begin their hang clean and jerks. The athlete must stay on their machine until both athletes have completed their required calories. Once the 30 reps are completed they will advance their dumbbells to the next section. The rep is credited at the top of each shoulder to overhead. If the dumbbell is dropped in anyway, the athletes will receive a no rep. Time is called once the female crosses the finish line. The athletes are not required to advance the dumbbell on the third round.

Movement standards 

Row/Ski

Really bro? Ski and row until the screen says your number of calories, you got this.

Dumbbell Hang clean and Jerk

The lift starts with the dumbbell stood up to the hang position with locked out hips and knees. The athlete must “present” the dumbbell. They then must bring dumbbell to their shoulder with one hand; from there they must bring the dumbbell overhead with the hips, knees and shoulders locked out overhead. The rep is credited at the top of each lift. If the dumbbell is dropped in anyway, then the athletes will receive a “no rep.” And start over from zero...

RX

Amrap x 12:00 

45 Synchro Thrusters - 95/65 

120 Calorie Echo Bike - Split 

Max Synchro Burpee box jumps - 24/20"

SCALED

45 Synchro Thrusters - 75/55 

90 Calorie Echo Bike - Split 

Max Synchro Burpee box overs - 24/20"

Flow

On the call of 3-2-1 GO! both athletes will begin their synchro thrusters. Both athletes will begin their thrusters at the same time. The thruster rep is credited at the top of the lockout. Once all 45 reps are completed they will advance to their single machine and begin working on their 120/90 calories switching on and off how they so choose. Once all the calories have been completed, both athletes will advance to their burpee box jump overs. The rep is credited once both athletes' chests have hit the ground. The score is the number of burpee box jumps. 

Movement standards

Thruster

The athletes' hips must pass below the knees for the rep to start and the hips, knees, shoulders, and elbows must be locked out before the next rep begins for the rep to count. The rep is credited at the top of each movement.

Burpee box jumps

For the RX'd division, the chest and thighs must hit the ground and the athletes must jump on the box but may step down and off the box. The rep is credited once both athletes hit the ground at the same time. For the Scaled division, the same rules as above but the athletes may step on AND off the box. 

RX

For Time:

100 Calorie C2 bike / Athlete 2: Bearhug Sandbag - Switch as needed

50 Bar muscle ups - split / Athlete 2: Bearhug sandbag

25 Synchro Hand Release Sandbag cleans to shoulder - 150/100lbs 

Flow

On the call of 3-2-1-Go, both athletes will run to their C2 bike and sandbag. While facing the C2 bike, one athlete will begin with a bearhug hold while the other athlete begins accumulating calories on the c2 bike. Athletes may switch as needed but cannot begin biking until the sandbag has been brought up to the bearhug position. Once the 125 Calories have been completed, one athlete will advance to pull-up rig while the other athlete must turn and face the rig with the sandbag. Once the sandbag has been brought to the bearhug position, athlete two may begin their bar muscle-ups. They may switch as needed until 50 bar muscle-ups have been accumulated. Once all 50 reps have been completed, both athletes will turn and face each other and begin accumulating 25 synchro hand-release sandbag cleans to the shoulder. The rep will be credited once each athlete releases one hand at the top of the sandbag clean. The rep is credited at the top of each movement. 

Movement Standards

C2 bike

Athletes have their choice of damper setting, seat height, and whether they would like to stand or sit but cannot touch the screen once the workout has started but may ask the judge to adjust the display. Rolling calories is allowed but athletes may not manipulate the damper in order to achieve excessive calorie jumps. THE ATHLETE CANNOT GET ON THE BIKE UNTIL THE JUDGE HAS GIVEN THE ATHLETE THE "GO" SIGNAL AFTER THE SANDBAG HAS BEEN BROUGHT TO THE PROPER POSITION. Once the bag has dropped the athlete on the c2 bike must completely exit the bike until the sandbag has been brought back up to the proper position and given the "go" signal by the judge.

Bar muscle up

The athlete will start below the bar with their feet off the ground. The athlete will pass above the bar without any assistance of any kind with the elbows and shoulders locked out in front or on top of the bar. A standard gymnastics kip or a glide kip is permitted. THE ATHLETE CANNOT GET ON THE PULL-UP BAR UNTIL THE JUDGE HAS GIVEN THE ATHLETE THE "GO" SIGNAL AFTER THE SANDBAG HAS BEEN BROUGHT TO THE PROPER POSITION. If the bag is dropped during a muscle-up attempt at any time then a "no-rep" will be given.

Hand Release Sandbag clean

The bag will begin on the ground and the rep will be credited once the bag reaches the top of the athlete's shoulder and both athletes have released one hand to a 90-degree position at the same time. Athletes may "one time" or "two time" the sandbag to their shoulder but a hand from each athlete must achieve the 90-degree position in order for the rep to count. If the sandbag drops behind the athlete then a no-rep will be given. If one athlete has shouldered the bag but one athlete drops the bag then the athlete may hold the back at the shoulder until the second athlete has joined them. The athlete that has completed the lift does not have to reclean the bag if their partner has failed a lift.