Mistletoe Match-Up III

6 min AMRAP (Part I)

12 Wallballs (RX 20/14) (Sc 14/10)

12 Deadlifts (RX 185/115) (Sc 115/80)

Max bike calories

REST 1 min

For time 4 min cap (Part II) 

60 D-ball over the soulder (RX 80/60) (Sc 60/40)

3, 2, 1...GO!

Part I

Biking occurs concurrently with wallball & deadlift AMRAP. 

Athlete A will begin by doing 12 wallballs and 12 deadlifts while athlete B is biking for max calories. Once athlete A finishes their deadlifts, athletes will switch. Continue in this fashion for the 6 min AMRAP. Score will be total number of reps from the wallballs and deadlifts PLUS total number of calories biked as a team. 

Rest 1 min and transition to d-balls. 

Part II 

Each athlete must do sets of 10 d-ball over the shoulder before switching. Each athlete will complete 30. Score will be total time for the team to complete all 60 d-ball over the shoulder. 

6 min AMRAP (Part I)

12 Wallballs (RX 20/14) (Sc 14/10)

12 Deadlifts (RX 185/115) (Sc 115/80)

Max bike calories

REST 1 min

For time 4 min cap (Part II)

60 D-ball over the soulder (RX 80/60) (Sc 60/40)

3, 2, 1...GO!

Part I

Biking occurs concurrently with wallball & deadlift AMRAP. 

Athlete A will begin by doing 12 wallballs and 12 deadlifts while athlete B is biking for max calories. Once athlete A finishes their deadlifts, athletes will switch. Continue in this fashion for the 6 min AMRAP. Score will be total number of reps from the wallballs and deadlifts PLUS total number of calories biked as a team. 

Rest 1 min and transition to d-balls. 

Part II 

Each athlete must do sets of 10 d-ball over the shoulder before switching. Each athlete will complete 30. Score will be total time for the team to complete all 60 d-ball over the shoulder. 

8 min clock: 

1 Rep Max Power Clean

2 Rep Max Hang Squat Clean

At 3, 2, 1...GO!

Athlete A will perform the 1 rep max power clean and Athlete B wil perform the 2 rep max hang squat clean. You can use the 8 minutes however you'd like. 

Inside your lane will be: 

1x45 bar

1x35 bar

2x45's

2x25's

2x15's

4x10's

2x5's

2x2.5's

12 min AMRAP

20 Cal Row while partner holds a plate overhead (45/25, 25/15) EACH 

20 Pull-ups while partner dead hangs from the rig (Ring rows with dead hang from rig) EACH 

20 Double bar-facing synchro burpees

20 Synchro thrusters (95/65, 75/55)

20 Double bar-facing synchro burpees

20 Pull-ups while partner dead hangs from the rig EACH

20 Cal Row while partner holds a plate overhead EACH 

Athlete A will row 20 calories while Athlete B holds plate overhead. When the 20 calories are complete, athletes will switch. Can only row if the plate is over your partners head. If the plate falls below their head, rower must stop. Whichever athlete begins on the rower will also begin on the pull-ups/ring rows. 

Athlete A will then do their 20 pull-ups (chin over bar) or ring rows while their partner dead hangs from the rig. Pull-ups/ring rows can only be completed if partner is hanging. All 20 must be complete before switching. Any style of pull-ups are allowed. 

Once both athletes have completed their 20 pull-ups/ring rows they will complete 20 double bar facing synchro burpees. Barbells will be rolled together and touching (staggered). Each athlete will start behind their own barbell. Both athletes must have thighs and chest touching the ground at the same time and both must have a two-foot take off over the barbells (scaled may step over). The synchronization happens when both athletes are at the bottom of the burpee at the same time.

Once the team has completed 20 synchro burpees, they will begin their synchro thrusters. Athletes must squat to parallel and finish the thruster with the barbell over the center of their body. The synchronization happens when both athletes have hit the bottom of the squat at the same time.

Athletes will then work their way back up the chipper.