For pounds:

• Hang clean & jerk

FEMALES have 7 minutes to build to the heaviest 1 rep max hang clean & jerk.

Before the clock starts, teams can have bars preloaded with their opening weight. All teammates may help change weights. The weight can go up or down, but the lifter must announce their weight to the judge prior to the lift. The hang snatch can be squat, power, or split.

At the 7 minute mark there is a 1 minute transition before the males begin the 1RM snatch.

Score = combined heaviest hang C&J completed by each teammate.

For pounds:

• Hang snatch

MALES have 7 minutes to build to the heaviest 1 rep max hang snatch.

The females will have completed their 1RM C&J during the first 7 minutes, at that mark, there is a 1 minute transition before the males begin the 1RM snatch, on 8:00.

Before the clock starts, teams can have bars preloaded with their opening weight. All teammates may help change weights. The weight can go up or down, but the lifter must announce their weight to the judge prior to the lift. The hang clean can be squat, power, or split. The jerk can be push, split, or squat.

Score = combined heaviest hang snatch completed by each teammate.

For reps: 18 min clock

• 9 synchro chest to bar

• 14 synchro kettlebell hang C&J

• 18 synchro kettlebell OH lunges

• Max rep UNBROKEN toes-to-bar (SCORE)

Teams will split into male and female pairs. Pair A will start the first round buy-in of the chipper movements. The max rep unbroken T2B, each teammate has 1 attempt to do as many reps as possible before dropping from the rig. After both teammates complete their attempts, pair B begins the next round of the buy-in chipper, ending with max rep T2B. Alternate pairs each round until the 18 minute clock.

Weight / Skill:

• Intermediate: Synchro chest to bar; KB 53/35

• Scaled: Synchro ring row; KB 44/26; knees to 90

For rounds/reps:

• 50m swim AMRAP

After the total calories are completed on the assault bike, the team moves into the second part of the workout as an AMRAP with the remaining time left on the clock. The team must establish and maintain a swimming order. All athletes must completely exit the pool before the next teammate begins. Teammate 1 swims 50m, followed by teammate 2, then 3, and teammate 4. Teammate 1 follows and the order continues for the duration of the clock.

Scoring:  50m = 1 round

• For every 1/3 of pool finished during the final round, 1 rep will be added to the score.

For time: 12 min cap

• Assault bike calories

The team will complete the required calories sharing the load between the entire team however the team decides. After the total calories are completed, the team moves into the second part of the workout as an AMRAP with the remaining time left on the clock.

Calories:

• Intermediate = 200

• Scaled = 150

For time: 12 min cap 

• 40 synchro overhead squat (M/F)

• 100m partner swim 

• 30 synchro overhead squat (M/F)

• 100m partner swim 

• 20 synchro overhead squat (M/F)

• 50m TEAM swim 

Teams will complete 40 M/F synchronized overhead squats (OHS). Teammates can swap and change as often as they would like, as long as the pairs are M/F. At the completion of the OHS, any two teammates jump in the pool for the 100m partner swim.

Both teammates must complete the swim and be completely out of the pool before the team begins the 30 M/F synchro OHS. Then, any two teammates jump in the pool to swim 100m.

Both teammates must complete the swim and be completely out of the pool before the team begins the 20 M/F synchro OHS. Then, all four teammates complete a swim 50m. All four teammates must be completely out of the pool for time to stop.

*Synchronization of OHS will be at the top of the movement when both athletes have reached full extension of legs and hips.
*Barbell weight change can occur during the 100m swim.

Note:  If the team does not complete reps or the swim within the 12-min time cap. 1 second for every rep, 15 seconds for every 1/3 of pool not finished and 2 seconds for every athlete that did not exit the pool, will be added to the time.

Weight:

• Intermediate: 75/55 - 95/65 - 115/75

• Scaled: 45/35 - 65/45 - 75/55

For reps: 6 min AMRAP  

• 2+ Partner deadlifts

• 2+ Synchro burpee over bar

200m partner run every 2 minutes including minute 0:00.

> Add 2 reps each round to both movements

The females begin with a 200m run on the 0:00, 2:00 and 4:00. Following each run, the teammates do 2 partner deadlifts and 2 synchro burpee over bar. Each round the teammates will add 2 reps to both movements.

At minute 6:00, there will be a 1 minute transition before the males begin the same WOD.

Weight:

• Intermediate = 275

• Scaled = 225

For reps: 6 min AMRAP  

• 2+ Partner deadlifts

• 2+ Synchro burpee over bar

200m partner run every 2 minutes including minute 7:00.

> Add 2 reps each round to both movements

The females end with the clock, at minute 6:00, there will be a 1 minute transition before the males begin.

The males begin with a 200m run on the 7:00, 9:00 and 11:00. Following each run, the teammates do 2 partner deadlifts and 2 synchro burpee over bar. Each round the teammates will add 2 reps to both movements.

Weight:

• Intermediate = 365

• Scaled = 315