RX Pairs:

For Time:

Buy in:

100/70 Cal Row

Into

2-4-6-8-10-12 Reps

Synchro Deadlifts

Synchro Toes To Bar

Synchro Lateral Bar Burpees

Deadlift = 100/70kg

**************

Scaled:

Buy in:

80/55 Cal Row

Into

2-4-6-8-10-12 Reps

Synchro Deadlifts

Synchro High Knee Raises

Synchro Lateral Bar Burpees (can step over)

Deadlift = 70/50kg

Standards:

Video: The video must be one continuous video. No pauses or stopping. A clock must be present at all times. Apps such as WOD Proof maybe used to record and show time.

Rower: Screen must be shown at 0 cals when starting and 100/70 (80/55) when finishing.

Deadlift: Both plates must start on the floor. Knees and hips must be fully locked out at the top of the rep.

Synchro Deadlift Standard- Both athletes must have barbell on the floor at the same time, then in full lockout at the same time.

Toes to Bar: The athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point.

Synchro Toes to Bar Standards: Synchro Toes to Bar-In the toes-to-bar, At the start of each rep, both athletes 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. Both athletes feet must touch the pull up bar at the same time.

Lateral Burpee Standard: The chest and thighs touch the ground at the bottom. Stepping up and down on the Burpee is allowed. The athlete must jump over the Barbell from both feet and land on both feet. Scaled: May step over.

Synchronized Lateral Burpees Standard: Each burpee must be performed laterally to the barbell, and athletes must share a barbell, to perform the synchronized burpees. Both athletes chest and thighs must be in contact with the floor at the same time. Both athletes must pass over the bar at the same time.

RX

2A:

AMRAP 12min You Go I Go of:

25 Double Unders

8 Barbell Ground To Overhead

6 Box Jump Overs

20/24inch box

Rx Barbell GTOH: 42.5/30kg

3 Minute Rest

2B:

5 Minutes to find a max weight complex.

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

*************

Scaled:

2A:

AMRAP 12min You Go I Go of:

25 Single Unders

8 Barbell Ground To Overhead

6 Box Jump Overs or Step Overs

20/24inch box

Scaled Barbell GTOH: 35/25kg

3 Minute Rest

2B:

5 Minutes to find a max weight complex.

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

2 Barbells maybe used for 23.2 B

SCORE IS COMBINED WEIGHT OF BOTH ATHLETES HEAVIEST LIFT.

Movement standards

Video: The video must be one continuous video. No pauses or stopping. A clock must be present at all times. Apps such as WOD Proof maybe used to record and show time. 23.2 A/B is one continuous video.

You Go I Go: One athlete must be carrying out the movement at a time. Athlete 1 will carry out all three movements whilst athlete 2 rests. Athlete 2 then carries out all movements whilst athlete 1 rests. This carries on till time cap is reached.

Double Unders: The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Barbell Ground to Overhead: The barbell must start each rep on the floor and end each rep fully locked out over head (hips, arms and legs). Athletes may choose which ever technique they deem fit to complete movement.

Box jump overs- A two-foot take-off is always required, and only the athlete's feet may touch the box. After landing on the box, the athlete may jump or step off the other side. Scaled: Athletes in the scaled category may step over the box. both feet must have been in contact with the top of the box in each rep.

Complex: The complex must be carried out as one full rep. The barbell must be in contact with the hands throughout the movement. The bar must not be in contact with the floor for any more than 0.75 seconds from initiating the movement.

Deadlift: The barbell must start on the floor. Knees and hips must be fully locked out at the top of the rep.

Clean: The barbell must start on the floor, and end in the front rack position in one fluid movement.

Hang Clean: Starting at the top of a deadlift the barbell is lowered no further than the top of the knee and finish in the front rack position.

Jerk: The barbell must start in the front rack position and end in an overhead position with arms, legs and hips fully locked out.

RX

2A:

AMRAP 12min You Go I Go of:

25 Double Unders

8 Barbell Ground To Overhead

6 Box Jump Overs

Rx Barbell GTOH: 42.5/30kg

3 Minute Rest

2B:

5 Minutes to find a max weight complex.

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

*************

Scaled:

2A:

AMRAP 12min You Go I Go of:

25 Single Unders

8 Barbell Ground To Overhead

6 Box Jump Overs or Step Overs

Scaled Barbell GTOH: 35/25kg

3 Minute Rest

2B:

5 Minutes to find a max weight complex.

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

2 Barbells maybe used for 23.2 B

SCORE IS COMBINED WEIGHT OF BOTH ATHLETES HEAVIEST LIFT.

Movement standards

Video: The video must be one continuous video. No pauses or stopping. A clock must be present at all times. Apps such as WOD Proof maybe used to record and show time. 23.2 A/B is one continuous video.

You Go I Go: One athlete must be carrying out the movement at a time. Athlete 1 will carry out all three movements whilst athlete 2 rests. Athlete 2 then carries out all movements whilst athlete 1 rests. This carries on till time cap is reached.

Double Unders: The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Barbell Ground to Overhead: The barbell must start each rep on the floor and end each rep fully locked out over head (hips, arms and legs). Athletes may choose which ever technique they deem fit to complete movement.

Box jump overs- A two-foot take-off is always required, and only the athlete's feet may touch the box. After landing on the box, the athlete may jump or step off the other side. Scaled: Athletes in the scaled category may step over the box. both feet must have been in contact with the top of the box in each rep.

Complex: The complex must be carried out as one full rep. The barbell must be in contact with the hands throughout the movement. The bar must not be in contact with the floor for any more than 0.75 seconds from initiating the movement.

Deadlift: The barbell must start on the floor. Knees and hips must be fully locked out at the top of the rep.

Clean: The barbell must start on the floor, and end in the front rack position in one fluid movement.

Hang Clean: Starting at the top of a deadlift the barbell is lowered no further than the top of the knee and finish in the front rack position.

Jerk: The barbell must start in the front rack position and end in an overhead position with arms, legs and hips fully locked out.

RX

AMRAP 15mins

40 Wall Balls (9/6kg)

40 Synchro Pullups

40 Snatches (40/30kg)

30 Wall Balls (9/6kg)

30 Synchro Pullups

30 snatches (50/35kg)

20 Wall Balls (9/6kg)

20 Chest To Bar Pullups

20 Snatches (60/40kg)

10 Wall Balls (9/6kg)

10 Bar Muscle Ups

Max Snatches @70/50kg

All work shared except Synchro Pull Ups

Score is reps complete in time cap.

Scaled

AMRAP 15mins

35 Wall Balls (9/6kg)

35 Synchro Ab Mat Sit Ups

35 Snatches (35/25kg)

25 Wall Balls (9/6kg)

25 Synchro Down Ups

25 snatches (40/30kg)

15 Wall Balls (9/6kg)

15 Synchro Ab Mat Sit Ups

15 Snatches (45/32.5kg)

10 Wall Balls (9/6kg)

10 burpees

Max Snatches @50/35kg

All work is shared except Synchro Sit Ups/Down ups

Score is reps complete in time cap.

Movement standards

Plates maybe prior set up or other people may change the weight for you.

Tiebreaker: Time taken to complete the RX- BMU Scaled- Pull Ups

Video: The video must be one continuous video. No pauses or stopping. A clock must be present at all times. Apps such as WOD Proof maybe used to record and show time.

Wall Balls: The movement starts with a full squat with ball in arms above hips. the ball the must touch the wall at a height of 10ft males 9ft females.

Pull Ups: The movement starts with an athlete on a pull up bar at full extension of the arms. The movement ends with the athletes chin breaking the parallel plane of the pull up bar.

Synchro Pull Ups- Both athletes must start with both hands on the pull up bar and arms at full extension. Then both athletes chins must break the parallel plane of the Pull Up bar the same time. If one athlete is able to reach the top position first they may wait for the other person.

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.

Chest to Bar: The movement starts with an athlete on a pull up bar at full extension of the arms. the chest must come into contact with the bar at the top of the rep.

Bar Muscle Ups: The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the bar during the kip.

Ab Mat Sit Ups: Soles of the feet together, both hands must touch above the ground above the head together to start the movement. to end the movement the feet must touch the feet, with shoulders above the hip.

Synchro Ab Mat Sit Ups: Both competitors hands must touch the ground at the same time above the head when in the lay back position. The athletes must then both touch there feet with there hands with shoulders above hips at the same time.

Down ups: Start with chest touching the floor the athlete must then stand up and put hands above or touch the top of the head with full extension of legs and hips to end the movement. (NO JUMP REQUIRED)

Synchro Down Ups: both athletes chests must be in contact with the ground at the same time. Then both athletes must be at full extension, with hands on or above head, at the same time to finish the movement.