DUX vs CARTEL

For time:
4 Rounds of:
15 Synchro Toes-to-bar
15 Deadlifts, 100/70 (split) 

Buy out…

60/40 Calories, ECHO bike (split)  
*12 minute cap 

FLOW

On the call of 3,2,1 go… Both athletes may begin their 15 synchro T2B. Once all 15 reps are completed, they will move to the deadlift bar and complete 15 deadlifts (shared between the pair). There is no minimum work requirement on the barbell but all 15 reps must be done. Grips are allowed for the T2B but are not to be used for the barbell. 

The pair will complete 4 rounds of this and then move to the ECHO Bike where the pair will accumulate 60 (for men) and 40 (for women) to finish the workout. You can share the bike calories as you wish. There is no minimum work requirement on the ECHO bike.  

For time:
4 Rounds of:
15 Synchro Hanging Knee Raises
15 Deadlifts, 60/40 (split) 

Buy out…

60/40 Calories, ECHO bike (split)  
*12 minute cap 

FLOW

On the call of 3,2,1 go… Both athletes may begin their 15 synchro T2B. Once all 15 reps are completed, they will move to the deadlift bar and complete 15 deadlifts (shared between the pair). There is no minimum work requirement on the barbell but all 15 reps must be done. Grips are allowed for the T2B but are not to be used for the barbell. 

The pair will complete 4 rounds of this and then move to the ECHO Bike where the pair will accumulate 60 (for men) and 40 (for women) to finish the workout. You can share the bike calories as you wish. There is no minimum work requirement on the ECHO bike.  

RX

For time:
500 Double Unders 
100 Synchro S/A Dumbbbell Thrusters
Run, 1600m 

*Men use a 20kg dumbbell, women use a 15kg dumbbell

FLOW
On the call of 3,2,1 go… 1 athlete will begin working on their teams 500 double unders. These do not need to be split evenly but only 1 athlete can work at a time. The athlete not working may hold their rope in preparation. Scaled may do single skips, and can opt to do doubles if they choose but will gain not advantage by doing so. 

Once the 500 double unders are complete, both athletes may start working on their synchro single arm thrusters. The synchro ONLY needs to be at the top, not in the squat. Rx use 20/15 and scaled use a 15/10 (scaled do 75 rep). 

You do not have to use the same arm as your partner and can swap whenever you choose. 

Once the 100 (or 75) thrusters are complete you will begin your 1600m run (1000m for scaled). You do not need to run alongside your partner but your team time will be called when both teammates cross the line. 

For time:

500 Single Unders 

75 Synchro S/A Dumbbbell Thrusters 

Run, 1000m 

*no cap. You will do all the work! 

FLOW
On the call of 3,2,1 go… 1 athlete will begin working on their teams 500 double unders. These do not need to be split evenly but only 1 athlete can work at a time. The athlete not working may hold their rope in preparation. Scaled may do single skips, and can opt to do doubles if they choose but will gain not advantage by doing so. 

Once the 500 double unders are complete, both athletes may start working on their synchro single arm thrusters. The synchro ONLY needs to be at the top, not in the squat. Rx use 20/15 and scaled use a 15/10 (scaled do 75 rep). 

You do not have to use the same arm as your partner and can swap whenever you choose. 

Once the 100 (or 75) thrusters are complete you will begin your 1600m run (1000m for scaled). You do not need to run alongside your partner but your team time will be called when both teammates cross the line. 

4-minutes each to establish max load:

1 Snatch

100/60 = 15 points

80/50 = 7 points

60/40 = 3 points

40/30 = 1 point 

*before every successful attempt you must complete 5 bar-facing burpees. 1-minute transition between player 1 and player 2.

FLOW

On the call of 3,2,1 go… athlete 1 will begin 5 bar-facing burpees. Once they have completed their 5 burpees then may attempt 1 snatch as a pre-loaded barbell. Whether the rep was successful or not (an attempt is lifted past the knees) they must do another 5 burpees in order to have another attempt. Athlete 1 will get as many successful snatches as possible in 4-minutes. Athlete 2 may help change the weights if athlete 1 wants to change the barbell weight. But ONLY after he or she has completed the burpees over the bar. 

There will be a 1-minute transition between athlete 1 and 2. 

4-minutes each to establish max load:

1 Ground-to-overhead (snatch or clean & jerk)

100/60 = 15 points

80/50 = 7 points

60/40 = 3 points

40/30 = 1 point 

*before every successful attempt you must complete 5 bar-facing burpees. 1-minute transition between player 1 and player 2.

FLOW

On the call of 3,2,1 go… athlete 1 will begin 5 bar-facing burpees. Once they have completed their 5 burpees then may attempt 1 GTOH as a pre-loaded barbell. Whether the rep was successful or not (an attempt is lifted past the knees) they must do another 5 burpees in order to have another attempt. Athlete 1 will get as many successful snatches as possible in 4-minutes. Athlete 2 may help change the weights if athlete 1 wants to change the barbell weight. But ONLY after he or she has completed the burpees over the bar. 

There will be a 1-minute transition between athlete 1 and 2.