Battle at the Arsenal

80 Box Jumps with Step Down 24/20
60 DB Box Step Overs 40s/30s
40 DB Squats 40s/30s
20 Synchro Burpee Box Jump Overs 24/20

Both athletes will begin behind the start line. One athlete will begin accumulating reps while the other waits behind the start line. Athletes must then cross the start line for their partner to begin. Reps can be split in any way. Two pairs of dumbbells will be placed behind  the start line. Once the box jumps are complete, the dumbbells can be brought from the start line to the boxes. When transitioning with your partner, dumbbells can be placed on the box or on the ground  before tagging in your partner. Partners can be in front of the start line while doing dumbbell squats and do not have to tag in. When all dumbbell box step overs and squats are complete, the dumbbells must be brought back behind the starting line before burpee box jump overs can begin. Time will be recorded when both athletes cross the starting line. Score will be total time or cap+reps.

Box Jump Overs with Step Down: 

The athlete starts with both feet on the ground on one side of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. A lateral jump over the box (starting with the feet parallel to the box) is permitted. The rep is credited when the athlete lands on the box, touching both feet on the box, and steps off to the other side. A step off is required. Alternatively, the athlete may jump completely over the box. If jumping over the box, both feet must pass over the box, not around it and a two-foot landing is required. There is no requirement to stand tall on the box. 

DB Step Overs: 

The athlete starts with both feet on the ground on one side of the box and both dumbbells in hand. Dumbbells must be held at the side, not in a front rack position or resting on the shoulders. The rep is completed when the athlete steps over the box with both feet making contact with the top of the box and steps off the other side. Nothing other than the athlete's feet may touch the box. The dumbbells cannot be rested on the athlete’s thighs or other body part during the rep. 

The dumbbells begin in front of the start line. Once the box jumps are complete, the dumbbells can be brought from the start line. When transitioning with your partner, dumbbells must be placed on the box before tagging in your partner. 

DB Squats

The rep starts with two DBs held in a front rack, back rack, or resting on the athletes shoulders. The athlete must squat below parallel then return to standing with both knees and hips in full extension. The dumbbell must be under control throughout the entire rep.  

Synchro Burpee Box Jump Overs: 

The burpee box jump-over starts with the athletes facing the box while touching their chest and thighs to the ground and finishes with the athletes jumping over the box. Athletes must be synchronized at the bottom of each burpee. Both athletes must be facing the box, no lateral burpees are allowed. Athletes may step or jump in and out of the push-up position. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The rep is credited when the athlete lands on the box, touches both feet on the box, and steps off to the other side. Alternatively, the athlete may jump completely over the box. If jumping over the box, both feet must pass over the box, not around it and a two-foot landing is required. There is no requirement to stand tall on the box. 

Snip, Snap, Snip, Snap

8:00 AMRAP

18 Synchro Toes to Bar
18 Snatches 65/55
14 Synchro Toes to Bar
14 Snatches 85/65
10 Synchro Toes to Bar
10 Snatches 95/75
6 Synchro Toes to Bar
6 Snatches 115/85

Max Calorie Echo Bike & Row in remaining time

Score = Time - combined calories

Both athletes will begin behind the start line. Athletes will complete the toes to bar together. The snatches can be split in any way. Athletes must change their own weights, but they can help each other. Clips must be on the bar for the reps to count. Time will be recorded when both athletes cross the finish line. The rower and Echo Bike will be behind the starting line. Athletes can split time on the machines however they want. Calories will be recorded as they are on the monitor when the time cap is reached. The score will be the finish time minus the number of calories in seconds or cap+reps.

Synchro Toes to Bar: 

Both athletes must go from a full hang to touching both toes to the bar at the same time. At the start arms must be fully extended, feet must be off the ground, and feet must be behind the plane of the pull-up bar. The rep is then completed when the two feet of both athletes must touch the bar at the same time between the hands. An overhand, underhand or switch grip is allowed. The rep is only credited if both athletes complete the rep at the same time. *In the 45/35 snatches, the bar must lower below the athletes knees, but it does not have to touch the floor. If an empty barbell is dropped, the athletes must restart the workout from the beginning. 

Snatch: 

The barbell begins on the ground and is brought overhead in one motion. Power, squat, and split snatches are allowed. Rep is credited when the barbell is fully locked out overhead with knees, hips, and arms in extension. 

Row/Bike: 

Monitor must start at 0 calories before work can begin. Score will be calories on the monitor when time expires. Athletes can switch between machines as desired.

Threat Level Midnight

50 Hand Stand Push-Ups
100 Double Unders
10 Synchro Deadlifts 320#
40 Pull-Ups
100 Double Unders
10 Synchro Deadlifts 320#
30 Chest to Bar
100 Double Unders
10 Synchro Deadlifts 320#

Time Cap 12:00

Both athletes will begin behind the start line. The deadlifts must be completed together, but the rest of the movements can be split in any way with one athlete working and the other resting. Athletes can rest whenever they want during the event. Time will be recorded when both athletes cross the finish line. Score will be total time or cap+reps.

The deadlift will be loaded unevenly with the following weight loaded on each side of a men's bar:

Rx: Men 160 / Women 115

Handstand Push-Up: 

Rep begins with the athlete upside down, arms locked out, heels in contact with the wall, and hips fully extended. The rep is credited when the athlete touches their head to the mat and returns to the starting position. Athletes may kip to complete the rep. Only the athlete's heels may be in contact with the wall at the start and finish of each rep. Hands must be inside a 40”x24” box. No reps include but are not limited to athletes not having their heels in contact with the wall at the finish of a rep, having any part of their body other than their heels in contact with the wall at the finish of a rep, touching the athlete’s hair on the ground instead of their head, or having their hands outside of the box.

Double Unders: 

The rope must pass under the feet twice and be spinning forward for the rep to count. Missed attempts will not be counted.

Deadlift: 

Athletes will use a men’s bar that is loaded unevenly. Partners will stand next to each other on the same side of the barbell. Hands must be outside of the knees. Side by side and intermixed grip are allowed. The rep begins with the barbell on the ground and is credited when both athletes are fully locked out with knees and hips in extension. The barbell cannot be bounced on the ground. 

Pull-Ups:

The rep begins with arms fully extended and feet off the ground. The rep is credited when the chin clearly breaks the plane over the bar. Underhand, overhand, or mixed grip is allowed. Reps can be completed strict, kipping, or butterfly.

Chest to Bar: 

The rep begins with arms fully extended and feet off the ground. The rep is credited when the chest clearly comes in contact with the bar below the collarbone. Underhand, overhand, or mixed grip is allowed. Reps can be completed strict, kipping, or butterfly.

5:00 to find Max Cluster

- directly into - 

5:00 AMRAP

5-10-15-20…
GHD
1-2-3-4…
Rope Climbs

Score = Total weight (50pts) & Total reps (50pts)

At 5:00 following the max cluster event or when all lifting is complete, the AMRAP will begin with one athlete working and the other resting. The first athlete can start by sitting on the GHD. Athletes may change the setting of the GHD at any time. Work may be split in any way. Two scores will be recorded, total combined weight and total reps completed in 5:00.  

GHD Sit-Up: 

Each rep begins and ends with the athlete seated at the top of the GHD touching the foot pads. The rep is credited when the athlete has touched the ground behind them and returned to the starting position. Female athletes may touch a 6” riser or the ground. Male athletes must touch the ground.

Rope Climb:

Each rep starts with both feet on the ground. The athlete may jump onto the rope. Any style is permitted. The rep is credited when the athlete clearly touches the metal ceiling beam. GHDs may begin when the athletes touches the metal beam, they do not have to wait for the athlete to return to the floor. There is no requirement on the descent.

5:00 to find Max Cluster

- directly into - 

5:00 AMRAP

(see AMRAP workout for more details)

Score = Total weight (50pts) & Total reps (50pts)

Athletes may begin with weight loaded on their barbell. For the first 5:00 window, athletes may take as many attempts as they would like. Only one athlete may lift at a time. Both athletes can assist in loading the bars. The lift can be completed after the 5:00 time frame but the athletes cannot move onto the AMRAP until the lift as ended and 5:00 as been reached. At 5:00 (or until all lifting is complete) the AMRAP will begin. 

Barbells will be taken from the floor. The athlete will clean the barbell, complete a full front squat and press the bar overhead in one motion. There cannot be a redip under the barbell once it leaves the shoulders. The rep is completed when the knees, hips and arms are in extension. The hips must drop below the level of the knee at the bottom of the squat and the athlete must clearly reach the fully extended position at the top of the rep. As many attempts as needed are allowed. One athlete working at a time.