Two Birds One Flame

30 Synchro DB Snatches

20 Pull ups - Share the load

10 Synchro Burpees

30 Synchro DB Hang Clean and Press

20 Toes to Bar - Share the Load

10 Synchro Burpees

RX: 22.5/15

SC: 15/10 (Adding 6 reps - 3 each arm)

SC gymnastics: Pull ups to Ring Rows + 6 reps = 26

Ring Rows: Feet in line with the ring, rings pulled to the chest

Toes to Bar to Knee Tucks + 6 Reps = 26

Knee Tucks: Knees must come higher than your hip crease, and feet must be pushed back behind the rig for hip extension.

In the remaining time for Despicable Twin 1 will will find a 1RM CLEAN

This can be a Power or Squat Clean.

There will be 1 barbell allocated per pair. This means those in a male/female pair will need to choose a 15/20kg bar before Despicable Twin1 wod starts.

Only 1 person can lift at a time

Weights can increase and decrease

*Barbells with 5kg plates or less (this incudes the bar itself) are not to be dropped. If you do drop them it is a 5 Burpee Penality each before the next lift can be performed

*If you drop/slam your barbell into the ground in an unsafe manner this will also be a 5 Burpee Penality for the next lift

*If you should get a Penality on your last lift - the lift will not count until your Burpees have been performed.

*Remember to move well and repect the equipment.

1 Round of DT

12 Deadlifts

9 Hang Cleans

6 Shoulder to Overhead

Then eat a donut with no hands 

Tag your partner in

Team that eats the most donuts wins ;) 

RX: 60/40

SC: 40/25 (Starts the workout with 1 set of 10 synchro squats)

You can not touch the donuts with your hands, only eat 1 donut per round.

3 ROUNDS

2x 5m Piggy Back Carry

Then follow the leader:

3 Wall Walks Each 

20 wall Balls Each (9/6kg)

Both members will start at the wall and will piggy back to the 5m mark and back, 

Then 1 partner will run to the wall and complete 3 wall walks before returning and tagging partner to do the same.

Then Partner 1 will carry the wall ball to the wall and complete 20 wallballs before returning and tagging partner by handing the wallball over.

This flow will be repeated until 3 rounds has been completed or the timer reaches 13 minutes.

*Tag must be Made

* walkwall scaling option: 6 reverse handstand positions 

* Wallball Scaling weight to 6/4kgs will add 6 wallballs

*Must hit 9/10 feet

*Piggy back carry can be either member - if partner comes down before the 5m both team members must do 1 burpee