For Time:
150 Double Unders
15 Alternating Wall Walks (total)
30 Synchro Box Jump Overs 20''
60 Synchro Wall Balls 14lb, 10ft Target
30 Synchro Box Jump Overs 20''
15 Alternating Wall Walks (total)
150 Double Unders

Time Cap: 20:00

BAM

For Time:
200 Single Unders
15 Alternating Wall Walks (total), scaled standard
30 Synchro Box Step-Ups 20''
60 Synchro Wall Balls 10lb, 9ft Target
30 Synchro Box Step-Ups 20''
15 Alternating Wall Walks (total), scaled standard
200 Single Unders

Time Cap: 20:00

-At 3-2-1 Go, the athletes will proceed to the Double Under station. They will then work to accumulate 150 reps between the two athletes. Once they have accumulated the 150 double unders they will then move to the Wall Walk station and perform 15 alternating reps. Any athlete can start, but the athletes must switch off every rep 1:1.

-The athletes will then proceed through the Synchro Box Jump Overs by working together to accumulate the reps. Each synchro rep is dictated as completed when both athletes are on the other side of the box, only then can they move to jump on and over the box to the other side of the box to count the next rep.
-The athletes will move to the Wall Balls where a synchro rep is credited when both athletes reach the depth of the squat (hip crease below parallel) at the same time. The Wall Ball may hit the target at a different time, but will still be credited a rep as long as the athletes hit the bottom of the squat in synchro fashion.
-The athletes will move back through the chipper accumulating reps in the same fashion they did on the way out.

Wall Walks for BAM: Taped line 55 inches from the wall to the edge of the tape that is CLOSEST to the wall. Every rep begins and ends with the athlete lying down, with the chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must be in front of the tape line. No part of the hand may be touching the line. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tapeline.
On the descent, the feet must remain on the wall until both hands are in front of the tape line. The rep is counted when the athlete returns to the starting position, with the hands in front of the line and the chest, thighs, and feet touching the ground.

-Score is total time or total reps at the time cap.

Time Cap: 10:00

Partner 1:
15 Cal Air Bike
12 Power Snatch 65#
3 Rope Climbs
12 Cal Air Bike
9 Power Snatch 65#
2 Rope Climbs

Partner 2:
15 Cal Air Bike
9 Power Snatch 95#
2 Rope Climb
12 Cal Air Bike
6 Power Snatch 95#
2 Rope Climb

BAM

Each Partner Completes in Relay Fashion
12 Cal Air Bike
12 Hang Power Snatch 55#
12 Jumping Pull-Ups
9 Cal Air Bike
9 Hang Power Snatch 55#
9 Jumping Chest to Bar Pull-Ups

RX Notes:
This workout is performed as 2 quick sprints in a relay format. Partner 1 completes the first set as fast as possible and will run back to tag partner 2. Partner 2 will then complete their working set as fast as possible. Then both partners will run across the finish line together for the time stop and a score to be tallied. Total running time is the score.

BAM Notes:
This workout is performed as 2 quick sprints in a relay format. Partner 1 completes the first set as fast as possible and will run back to tag partner 2. Partner 2 will then complete their working set as fast as possible. Then both partners will run across the finish line together for the time stop and a score to be tallied. Total running time is the score.

Complexes

Partner 1: 3 Deadlifts + 2 Hang Squat Clean + Squat Clean

Partner 2: Squat Clean + Split Jerk + Front Squat + Split Jerk
Score Total Combined Load of Each Lift

Partners will have 6:00 to Establish Maxes

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- Athletes will have 6:00 to Work through their lifts.
- The bar will start unloaded. Once the time starts athletes can start to load the bar.
- Only one athlete can record a max for each lift.
- Athletes must declare the weight prior to performing their max lift. There are no set maximum attempts at a max.
- Time Clock Lifts: The lift must be started at the 6:00 mark. This means that the bar must be off the floor at the 6:00 mark, but can be completed after the 6:00 mark.

10:00 AMRAP
Partner 1: 10 Cal Row + 10 Lateral Burpees over the Rower
Partner 2: Toe to Bar, Continue until 75 TTB Completed

Score A) Time to Complete 75 Toe to Bar
Score B) Rounds + Reps of Cal Row and Lateral Burpees over Rower

BAM

10:00 AMRAP
Partner 1: 8 Cal Row + 8 Lateral Burpees over the Rower
Partner 2: Kipping Knee to Chest, Continue until 75 Kipping Knee to Chest

Score A) Time to Complete 75 Kipping Knee to Chest
Score B) Rounds + Reps of Cal Row and Lateral Burpees over Rower

A- Time to Complete 75 Toes to Bar or Knees to Chest

B- Rounds and Reps of Cals and Burpees

A- Time to Complete 75 Toes to Bar or Knees to Chest

B- Rounds and Reps of Cals and Burpees