TS 20.1

30 Synchronized Toes-to-Bars

40 Synchronized Alternating Single-Arm Dumbbell Snatches (22.5/15 KG)

50 Synchronized Dumbbell Box Step-Overs (24/20 in)

40 Synchronized Alternating Single-Arm Dumbbell Snatches (22.5/15 KG)

30 Synchronized Toes-to-Bars

Time Cap: 20 Mins

Movement Standards:

The Workout begins with both athletes standing underneath a pull-up bar. After the call of "3, 2, 1.. go" the athletes may begin.

Synchronized Toes-to-bar:

Make sure that all four feet are in contact with the bar at the same time.

Synchronized DB Snatches:

Each rep is counted once both athletes have their DB's locked out overhead. Ensuring the change over happens below the eye line & both DB heads touch the floor.

Synchronized DB Box Step-Overs:

Each rep is counted once both athlete's have stepped over their boxes & reached the same side with all four feet on the ground at the same time. Only one DB is needed & Dumbbell can be held any way! Your free hand CANNOT Touch your other leg.

SCALED OPTION:

30 Synchronized Hanging Knee Raises

40 Synchronized Alternating Single-Arm Dumbbell Snatches (17.5/12.5 KG)

50 Synchronized Dumbbell Box Step-Overs (24/20 in)

40 Synchronized Alternating Single-Arm Dumbbell Snatches (17.5/12.5 KG)

30 Synchronized Hanging Knee Raises

Time Cap: 20 Mins

Hanging Knee Raises:

Both athlete's knee's must come above hips at the same time. When legs are extended down the athlete's heels must go behind the pull-up bar.

ALL OTHER MOVEMENT STANDARD ARE THE SAME AS THE RX CATEGORY

TS 20.2

For Load

Perform One Rep Max of the Following Complex

Deadlift

Hang Clean

Front Squat

S2OH

Time Cap: 10 Mins

Prior to starting the workout, the barbell may be preloaded with the first athlete's starting weight for the complex. The workout starts with the barbell on the floor and the athlete standing tall. Score equals your team combined highest total for the complex.

Deadlift:

Reach Full extension of the hip & knees with shoulders behind the bar before moving on.

Hang Clean:

The athlete can perform either a Power Or squat clean. Again reaching full extension of the hips and knees. With the bar resting on the shoulders & elbows in front of the bar.

Front Squat:

Keeping the bar on your shoulders. Perform a Front squat ensuring your hips go below parallel. Hips and knees reach full extension at the top.

S2OH:

With the bar still on your shoulders you can perform any press above head, whether that's Push Press, Push Jerk Or Split Jerk. Athlete must have a fully locked out overhead position also hips, knees fully extended. If the athlete misses the S2OH but catches it in the front rack position, the athlete may attempt another S2OH

Each movement flows into the next. Once the bar has been lifted off the floor the complex must be completed for the weight to count.

TS 20.3

AMRAP 10 (Break up as desired)

3 Lateral Barbell Burpees

3 Overhead Squat

3 Cal Row

6 Lateral Barbell Burpees

6 Overhead Squat

6 Cal Row

9 Lateral Barbell Burpees

9 Overhead Squats

9 Cal Row

Etc, adding 3 reps to each exercise every round until time is up.

RX: 45/30

Scaled: 35/20

Score equals all reps completed added together.

Movement Standards:

Lateral Barbell Burpee:

Athlete's chest and thighs must touch the ground before jumping/stepping up. Athlete's can step over the bar or jump, but do not need to be at full extension. Athlete's cannot touch the bar during this movement. Touching the bar results in a No-Rep. Scaled Athlete's must complete burpees over the MALE BARBELL.

Overhead Squat:

Barbell locked out overhead but ensuring hips break below parallel. Full extension of the hips and knees must be reached before starting next rep. Males must use a 20KG barbell & females must use a 15KG barbell

Rowing:

Rower calorie counter must be reset after every use.