24.2 A

AMRAP x 6

From 0:00-6:00 complete as many reps as possible of Sync. Bear Complexes

1 Power Clean

+

1 Front Squat

+

1 Push Press

+

1 Back Squat

+

1 Push Press

NOTES

PART A:

• The complex must be UNBROKEN! If the athlete fails the attempt in the middle of the complex, the team receives 0 reps for the attempt.
• For each complex completed, the team receives 5 reps.
• An exception applies to the last complex before time runs out. In this case the athlete receives one rep for each individual repetition of the complex.
   

PART B:

• The complex must be unbroken
• While P1 works, P2 rests
• The partners do not have to work alternately
• Both partners are allowed to change the weights
• In the event of a no rep, further attempts may be made with the same weight
• The weight for the next attempt may only be increased, not decreased
• It is allowed to start the last attempt within the 4 minutes and finish the complex after the 13 minutes.

MOVEMENT STANDARDS:

PART A:

KG BB:

RX: 42.5/30
SC: 30/20
FD: 20/15

Score

The score for PART A is the total reps of the Bear Complex in 6 minutes.

The score for PART B is the highest total weight of both partners.

10 Rds for Time (TC: 12 min)

Partners have to switch each round!

30 Double Unders

10 Box Jump Over

5 Devil Press

Workout Flow

One partner completes one full round, then partners have to switch. P1 works, while P2 rests.

Athletes are not allowed to switch before one full round is completed.

SCORE:

Score is your total time to finish 10 rounds, or reps before the 12 minute mark. There is no tie breaker.

NOTES:

One partner completes one full round, then partners have to switch. P1 works, while P2 rests.

Athletes are not allowed to switch before one full round is completed.

MOVEMENT STANDARDS:

RX

KG DB (22.5/15)

Box Jump Over

Double Unders

SC

KG DB (15/10)

Box Jump Over

60 Single Unders

FD

KG DB (10/5)

Box Step Over

30 Single Unders

24.3

AMRAP 10 Min

Buy In: 30 HSPU & HS Hold

-------
6 Wall Walks

9 C2B (male)/ Pull-Ups (female)

12 T2B

Notes

At the start of the workout both athletes have to complete in total 30 Handstand Push Ups, before continuing with the score part.

While one athlete works, the other athlete has to perform a Handstand Hold. HSPU reps are only counted when the other partner is in the Handstand Hold position.

As soon as 30 reps of HSPU are completed, both athletes continue to perform as many rounds & reps of 6 Wall Walks, 9 C2B (male)/ Pull-Ups (female), 12 T2B in the remaining time.

MOVEMENT STANDARDS

RX

P1: HSPU / P2: HS Hold

Wall Walks

C2B (male)/ Pull Ups (female)

T2B

SC

P1: DB Push Press (12/8kg) / P2: DB OH Hold (12/8kg)

Wall Walks

Jumping Pull Ups

Knee Raises

FD

P1: DB Push Press (8/5kg) / P2: DB OH Hold (8/5kg)

Half Wall Walks

Ring Rows

Knee Raises

Score

Score is your total number of reps at the 10 Minute mark.

There is a Tie Breaker after the buy in.