Rx

For Time:

MM: 60 Alternating 2:1 Wall Balls
FF: 45 Calorie Row

Then...

MM: 60 Calorie Row
FF: 60 Alternating 2:1 Wall Balls

Then...

A1: 90 Deadlifts 
A2: Deadlift Hold 
A3: Handstand Hold
A4: Handstand Hold

Then...

A1: 90 Handstand Push Ups
A2: Deadlift Hold
A3: Deadlift Hold
A4: Handstand Hold

*15 Minute Time Cap

Weights & Heights:
Wall Balls: 30/20lbs 10/9ft
Deadlifts: 100/65kg

Notes and Workout Flow:
All athletes start behind the start line.
MM complete Wall Balls while FF split Calorie Row.
Then, MM split Calorie Row while FF complete Wall Balls.
Then, any athlete completes Deadlifts, while a second athlete completes Deadlift Hold, while two athletes complete Handstand Hold. Athletes may switch roles at any time.
Then, any athlete completes Handstand Push Ups, while a second athlete completes Handstand Hold, while two athletes complete Deadlift Hold. Athletes may switch roles at any time.
The athlete performing Deadlifts may not touch the bar until the other three athletes are in their respective holds.
The athlete performing Handstand Push Ups may not touch the wall until the other three athletes are in their respective holds.
Time is recorded when the last athlete has crossed the finish line.

Intermediate and Masters

For Time:

MM: 60 Alternating 2:1 Wall Balls
FF: 35 Calorie Row

Then...

MM: 50 Calorie Row
FF: 60 Alternating 2:1 Wall Balls

Then...

A1: 90 Deadlifts 
A2: Deadlift Hold 
A3: Handstand Hold
A4: Handstand Hold

Then...

A1: 90 Riser Handstand Push Ups
A2: Handstand Hold
A3: Deadlift Hold
A4: Deadlift Hold

*15 Minute Time Cap

Weights & Heights:
Wall Balls: 20/14lbs 10/9ft
Deadlifts: 80/50kg
Riser Handstand Push Ups: 5in

Notes and Workout Flow:
All athletes start behind the start line.
MM complete Wall Balls while FF split Calorie Row.
Then, MM split Calorie Row while FF complete Wall Balls.
Then, any athlete completes Deadlifts, while a second athlete completes Deadlift Hold, while two athletes complete Handstand Hold. Athletes may switch roles at any time.
Then, any athlete completes Handstand Push Ups, while a second athlete completes Handstand Hold, while two athletes complete Deadlift Hold. Athletes may switch roles at any time.
The athlete performing Deadlifts may not touch the bar until the other three athletes are in their respective holds.
The athlete performing Handstand Push Ups may not touch the wall until the other three athletes are in their respective holds.
Time is recorded when the last athlete has crossed the finish line.

Beginner

For Time:

MM: 60/40 Alternating 2:1 Wall Balls
FF: 25 Calorie Row

Then...

MM: 40 Calorie Row
FF: 60 Alternating 2:1 Wall Balls

Then...

A1: 90 Deadlifts 
A2: Deadlift Hold 
A3: Top Plank Hold
A4: Top Plank Hold

Then...

A1: 90 Push Ups / Knee Push Ups
A2: Top Plank Hold
A3: Deadlift Hold
A4: Deadlift Hold

*15 Minute Time Cap

Weights & Heights:
Wall Balls: 14/14lbs 10/9ft
Deadlifts: 60/35kg
Push Ups/Knee Push Ups

Notes and Workout Flow:
All athletes start behind the start line.
MM complete Wall Balls while FF split Calorie Row.
Then, MM split Calorie Row while FF complete Wall Balls.
Then, any athlete completes Deadlifts, while a second athlete completes Deadlift Hold, while two athletes complete Top Plank Hold. Athletes may switch roles at any time.
Then, any athlete completes Push Ups, while a second athlete completes Top Plank Hold, while two athletes complete Deadlift Hold. Athletes may switch roles at any time.
The athlete performing Deadlifts may not touch the bar until the other three athletes are in their respective holds.
The athlete performing Push Ups may not touch the wall until the other three athletes are in their respective holds.
Time is recorded when the last athlete has crossed the finish line.

Rx

For Time:

-40 Synchro Hang Snatches

-80 Synchro Goblet Step Ups

-40 Synchro Hang Snatches

*Every Break: 25 Double Unders Each

Straight Into:

3 Rounds:

-11 Cal Echo F1

-11 Cal Echo F2

-15 Cal Echo M1

-15 Cal Echo M2

*15 Minute Time Cap

Weights & Heights:
Kettlebells: 24/16kg
Dumbbells: 30/20kg
Box: 20in

Notes and Workout Flow:
All athletes start behind the start line.
Each athlete chooses and implement. Each gender must have 1 kettlebell and one dumbbell.
The team completes Synchro Hang Snatches, Synchro Goblet Box Ups and Synchro Hang Snatches. Each time an implement is switched between teammates, or an implement is moved away from a permitted position by any teammate, the entire team must complete Double Unders each.

Permitted positions for the snatch are: Overhead, Hang.

Permitted positions for the step ups are: Goblet

Time is recorded when the last athlete has crossed the finish line.

Intermediate and Masters

For Time:

-40 Synchro Hang Snatches

-80 Synchro Goblet Step Ups

-40 Synchro Hang Snatches

*Every Break: 15 Double Unders Each

Straight Into:

3 Rounds:

-9 Cal Echo F1

-9 Cal Echo F2

-13 Cal Echo M1

-13 Cal Echo M2

*15 Minute Time Cap

Weights & Heights:
Kettlebells: 20/12kg
Dumbbells: 22.5/15kg
Box: 20in

All athletes start behind the start line.
Each athlete chooses and implement. Each gender must have 1 kettlebell and one dumbbell.
The team completes Synchro Hang Snatches, Synchro Goblet Box Ups and Synchro Hang Snatches. Each time an implement is switched between teammates, or an implement is moved away from a permitted position by any teammate, the entire team must complete Double Unders each.

Permitted positions for the snatch are: Overhead, Hang.

Permitted positions for the step ups are: Goblet

Time is recorded when the last athlete has crossed the finish line.

Beginner

For Time:

-40 Synchro Hang Snatches

-80 Synchro Goblet Step Ups

-40 Synchro Hang Snatches

*Every Break: 25 Single Unders Each

Straight Into:

3 Rounds:

-7 Cal Echo F1

-7 Cal Echo F2

-11 Cal Echo M1

-11 Cal Echo M2

*15 Minute Time Cap

Weights & Heights:
Kettlebells: 16/10kg
Dumbbells: 15/10kg
Box: 20in

Notes and Workout Flow:

All athletes start behind the start line.
Each athlete chooses and implement. Each gender must have 1 kettlebell and one dumbbell.
The team completes Synchro Hang Snatches, Synchro Goblet Box Ups and Synchro Hang Snatches. Each time an implement is switched between teammates, or an implement is moved away from a permitted position by any teammate, the entire team must complete Double Unders each.

Permitted positions for the snatch are: Overhead, Hang.

Permitted positions for the step ups are: Goblet

Time is recorded when the last athlete has crossed the finish line.

Rx

Part A - For Max Reps:

From 0:00 - 1:15
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Cleans 80/50kg 

From 1:15 - 2:30
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Cleans 80/50kg

From 2:30 - 3:45
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Jerks 80/50kg 

From 3:45 - 5:00
MF2: 10 Synchro Burpees
MF2: Max Synchro Jerks 80/50kg

Part B - For Max Load:

From 5:00 - 10:00
MF1: 1RM Synchro Clean & Jerk
MF2: 1RM Synchro Clean & Jerk

Notes and Workout Flow:

On 3,2,1 go... MF1 run to their respective bars, and complete Synchro Burpees. After that  they will complete as many Synchro Cleans as possible in the remaining time of the 75 second window. When the 75 second mark is reached, MF2 complete the same thing with their barbells. This is then repeated with Synchro Jerks.
When the 5min mark is reached, athlete will have 5min to find a 1 rep max Synchro Clean & Jerk. Synchro is with the same partner that Part A was with. 
for all movements, reps only count when the synchro position is hit by both athletes, and both athletes are successful with their burpees / lifts.

Part A is scored as total C&J reps

Part B is scored as total load across 4 athletes. (A missed lift for 1 partner means both partners lifts do not count). Womens lifts have a 1.5x Multiplier

Intermediate and Masters

Part A - For Max Reps:

From 0:00 - 1:15
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Cleans 60/35kg 

From 1:15 - 2:30
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Cleans 60/35kg

From 2:30 - 3:45
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Jerks 60/35kg 

From 3:45 - 5:00
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Jerks 60/35kg

Part B - For Max Load:

From 5:00 - 10:00
MF1: 1RM Synchro Clean & Jerk
MF2: 1RM Synchro Clean & Jerk

Notes and Workout Flow:

On 3,2,1 go... MF1 run to their respective bars, and complete Synchro Burpees. After that  they will complete as many Synchro Cleans as possible in the remaining time of the 75 second window. When the 75 second mark is reached, MF2 complete the same thing with their barbells. This is then repeated with Synchro Jerks.
When the 5min mark is reached, athlete will have 5min to find a 1 rep max Synchro Clean & Jerk. Synchro is with the same partner that Part A was with. 
for all movements, reps only count when the synchro position is hit by both athletes, and both athletes are successful with their burpees / lifts.

Part A is scored as total C&J reps

Part B is scored as total load across 4 athletes. (A missed lift for 1 partner means both partners lifts do not count) Womens lifts have a 1.5x Multiplier

Beginner

Part A - For Max Reps:

From 0:00 - 1:15
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Cleans 40/25kg 

From 1:15 - 2:30
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Cleans 40/25kg

From 2:30 - 3:45
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Jerks 40/25kg 

From 3:45 - 5:00
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Jerks 40/25kg

Part B - For Max Load:

From 5:00 - 10:00
MF1: 1RM Synchro Clean & Jerk
MF2: 1RM Synchro Clean & Jerk

Notes and Workout Flow:

On 3,2,1 go... MF1 run to their respective bars, and complete Synchro Burpees. After that  they will complete as many Synchro Cleans as possible in the remaining time of the 75 second window. When the 75 second mark is reached, MF2 complete the same thing with their barbells. This is then repeated with Synchro Jerks.
When the 5min mark is reached, athlete will have 5min to find a 1 rep max Synchro Clean & Jerk. Synchro is with the same partner that Part A was with. 
for all movements, reps only count when the synchro position is hit by both athletes, and both athletes are successful with their burpees / lifts.

Part A is scored as total C&J reps

Part B is scored as total load across 4 athletes. (A missed lift for 1 partner means both partners lifts do not count) Womens lifts have a 1.5x Multiplier

Rx

Part A - For Max Reps:

From 0:00 - 1:15
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Cleans 80/50kg 

From 1:15 - 2:30
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Cleans 80/50kg

From 2:30 - 3:45
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Jerks 80/50kg 

From 3:45 - 5:00
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Jerks 80/50kg

Part B - For Max Load:

From 5:00 - 10:00
MF1: 1RM Synchro Clean & Jerk
MF2: 1RM Synchro Clean & Jerk

Notes and Workout Flow:

On 3,2,1 go... MF1 run to their respective bars, and complete Synchro Burpees. After that  they will complete as many Synchro Cleans as possible in the remaining time of the 75 second window. When the 75 second mark is reached, MF2 complete the same thing with their barbells. This is then repeated with Synchro Jerks.
When the 5min mark is reached, athlete will have 5min to find a 1 rep max Synchro Clean & Jerk. Synchro is with the same partner that Part A was with. 
for all movements, reps only count when the synchro position is hit by both athletes, and both athletes are successful with their burpees / lifts.

Part A is scored as total C&J reps

Part B is scored as total load across 4 athletes. (A missed lift for 1 partner means both partners lifts do not count) Womens lifts have a 1.5x Multiplier

Intermediate and Masters

Part A - For Max Reps:

From 0:00 - 1:15
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Cleans 60/35kg 

From 1:15 - 2:30
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Cleans 60/35kg

From 2:30 - 3:45
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Jerks 60/35kg 

From 3:45 - 5:00
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Jerks 60/35kg

Part B - For Max Load:

From 5:00 - 10:00
MF1: 1RM Synchro Clean & Jerk
MF2: 1RM Synchro Clean & Jerk

Notes and Workout Flow:

On 3,2,1 go... MF1 run to their respective bars, and complete Synchro Burpees. After that  they will complete as many Synchro Cleans as possible in the remaining time of the 75 second window. When the 75 second mark is reached, MF2 complete the same thing with their barbells. This is then repeated with Synchro Jerks.
When the 5min mark is reached, athlete will have 5min to find a 1 rep max Synchro Clean & Jerk. Synchro is with the same partner that Part A was with. 
for all movements, reps only count when the synchro position is hit by both athletes, and both athletes are successful with their burpees / lifts.

Part A is scored as total C&J reps

Part B is scored as total load across 4 athletes. (A missed lift for 1 partner means both partners lifts do not count) Womens lifts have a 1.5x Multiplier

Beginner

Part A - For Max Reps:

From 0:00 - 1:15
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Cleans 40/25kg 

From 1:15 - 2:30
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Cleans 40/25kg

From 2:30 - 3:45
MF1: 10 Synchro Lateral Burpees
MF1: Max Synchro Jerks 40/25kg 

From 3:45 - 5:00
MF2: 10 Synchro Lateral Burpees
MF2: Max Synchro Jerks 40/25kg

Part B - For Max Load:

From 5:00 - 10:00
MF1: 1RM Synchro Clean & Jerk
MF2: 1RM Synchro Clean & Jerk

Notes and Workout Flow:

On 3,2,1 go... MF1 run to their respective bars, and complete Synchro Burpees. After that  they will complete as many Synchro Cleans as possible in the remaining time of the 75 second window. When the 75 second mark is reached, MF2 complete the same thing with their barbells. This is then repeated with Synchro Jerks.
When the 5min mark is reached, athlete will have 5min to find a 1 rep max Synchro Clean & Jerk. Synchro is with the same partner that Part A was with. 
for all movements, reps only count when the synchro position is hit by both athletes, and both athletes are successful with their burpees / lifts.

Part A is scored as total C&J reps

Part B is scored as total load across 4 athletes. (A missed lift for 1 partner means both partners lifts do not count) Womens lifts have a 1.5x Multiplier

Rx

For Time:

21 Bar Muscle Ups
21 Squat Snatches 60/40kg
18 Ring Muscle Ups
18 Squat Snatches
15 Bar Muscle Ups
15 Squat Snatches
12 Ring Muscle Ups
12 Squat Snatches

During Muscle Ups - 1 Teammate Overhead Hold
During Snatches - 1 Teammate Deadhang

*10 Minute Time Cap

Notes and Workout Flow:
On 3,2,1 go... an athlete run to their barbell and a second athlete runs to the pull up  bar. When the first athlete has their barbells in the overhead position, the second athlete may begin Bar Muscle Ups. Only reps completed while the other athlete is in the hold position will count. Athletes may switch roles at any time. After the first set is complete, athletes move to the Squat Snatches, which may begin once an athlete is in the Deadhang position (on same apparatus as was used in that round, for the round of 21, that would be the pull up bar). All athletes continue moving through the 21-18-15-12 sequence until all reps are complete.

Intermediate and Masters

For Time:

21 Chest to Bar Pull Ups
21 Squat Snatches 50/30kg
18 Ring Pull Ups
18 Squat Snatches
15 Chest to Bar Pull Ups
15 Squat Snatches
12 Ring Pull Ups
12 Squat Snatches

During Pull Ups - 1 Teammate Overhead Hold
During Snatches - 1 Teammate Deadhang

*10 Minute Time Cap

Notes and Workout Flow:
On 3,2,1 go... an athlete run to their barbell and a second athlete runs to the pull up  bar. When the first athlete has their barbells in the overhead position, the second athlete may begin Chest to Bar Pull Ups. Only reps completed while the other athlete is in the hold position will count. Athletes may switch roles at any time. After the first set is complete, athletes move to the Squat Snatches, which may begin once an athlete is in the Deadhang position (on same apparatus as was used in that round, for the round of 21, that would be the pull up bar). All athletes continue moving through the 21-18-15-12 sequence until all reps are complete.

Beginner

For Time:

21 Toes to Bar
21 Snatches 40/25kg
18 Toes to Rings
18 Snatches
15 Toes to Bar
15 Snatches
12 Toes to Rings
12 Snatches

During Toes to Bar/Rings - 1 Teammate Overhead Hold
During Snatches - 1 Teammate Deadhang

*10 Minute Time Cap

Notes and Workout Flow:
On 3,2,1 go... an athlete run to their barbell and a second athlete runs to the pull up  bar. When the first athlete has their barbells in the overhead position, the second athlete may begin Toes to Bar. Only reps completed while the other athlete is in the hold position will count. Athletes may switch roles at any time. After the first set is complete, athletes move to the Snatches, which may begin once an athlete is in the Deadhang position (on same apparatus as was used in that round, for the round of 21, that would be the pull up bar). All athletes continue moving through the 21-18-15-12 sequence until all reps are complete.