RISE OF THE KINGDOM

RX

Amrap14

Assault bike - 45 calories 

Synch. TTB - 30 reps 

Synch. DB. box step over 2x22,5/15kg - 15 reps

Both athletes will begin on the start mat. 3,2,1 they will make their way to the assault bike  and take it in turns until the required number of calories have been completed. Following the assault bike, they will then completed the required number of synchro TTB. Once completed, they will then complete the required number of dumbbel box step overs. following the completion of each round, the teams will move the their boxes forward to next area. 

RX

90sec on/90sec off x 6

Athlete 1:

8 burpees to rings

8 Ring muscle ups

into max DB thrusters 2x22,5/15kg 

Athlete 2: 

6 Burpee pull ups 

6 Bar muscle ups

into max DB thrusters 2x22,5/15kg 

Athletes will decide between themselves who will complete the different movement pairings. The athlete 1 will complete the first set of the gymnastic part and then try to complete as many dumbbell thrusters as possible in the remaining time. Athlete 2 will then complete the second set of movements and it will continue in this fashion until both athletes have completed three rounds each. The score is the total accumulated thrusters across 6 intervals. 

RX

Event 3A(50 point)

1200m run together

Directly into event 3B

12-10-8 Sync. Dball cleans 70/50kg

15m HSW unbroken each between rounds (Partner hold D-ball in bearhug)

Timcecap 13min.

The athletes will start on their Start mat. On 3,2,1 go, they will run out of the arena out onto a 1200m run. They will be holding a red band throughout the run. Both athletes must hold onto the band for the length of the run and can only let go once back on the starting mat in the arena. Letting go of the band before making it back at the arena will result in a 10 second penalty.They will return to the arena to complete, 12 synchronised d-ball clean to shoulder. Once completed, each athlete will perform a 15m handstand walk, whilst the other athlete holds the d-ball. After each completed round, they will move the sandbag forward. Following the set of 12 they will complete 10 and 8 in the same format.

Event 3A score will be the total time for 1200m run. Event 3A will score 50 points. 

Event 3B score will be the total time taken to complete the run and the descending ladder of d-ball clean to shoulder and handstand walk. If the team cannot make through the latter part of the event, then the score will be the reps completed. Event 3B will score 100 points. 

RX

Event 3A(50 point)

1200m run together

Directly into event 3B

12-10-8 Sync. Dball cleans 70/50kg

15m HSW unbroken each between rounds (Partner hold D-ball in bearhug)

Timcecap 13min.

The athletes will start on their Start mat. On 3,2,1 go, they will run out of the arena out onto a 1200m run. They will be holding a red band throughout the run. Both athletes must hold onto the band for the length of the run and can only let go once back on the starting mat in the arena. Letting go of the band before making it back at the arena will result in a 10 second penalty.They will return to the arena to complete, 12 synchronised d-ball clean to shoulder. Once completed, each athlete will perform a 15m handstand walk, whilst the other athlete holds the d-ball. After each completed round, they will move the sandbag forward. Following the set of 12 they will complete 10 and 8 in the same format.

Event 3A score will be the total time for 1200m run. Event 3A will score 50 points. 

Event 3B score will be the total time taken to complete the run and the descending ladder of d-ball clean to shoulder and handstand walk. If the team cannot make through the latter part of the event, then the score will be the reps completed. Event 3B will score 100 points. 

RX

100 Double unders (each)

30 Sync. Deadlift 

20 Sync. Front squats 

10 Sync. STOH

Weight: 90/65kg 

Timecap 5min 

Both athletes will begin on the start mat. On 3,2,1 go, they will make their way to the jump rope and perform 100 DUs. Once completed the athletes will perform 30 sync. deadlift (synchro at the top of the rep). Once 30 have been completed they will then move the barbell forward to perform 20 sync. front squats (synchro at the top of the rep). Once again both athletes will move the barbells and then perform 10 sync. STOH (synchro at the top of the rep). Once all reps have been completed, both athletes will run over the barbells. Time will stop once both athletes are back at the start mat.