In your pair, athletes will work through:

20 minute cap

30-20-10-10-20-30

Single dumbell devil's press

Synchro burpee

Wall ball passes

RX male = 22.5kg dumbell, 9kg wall ball, 10ft target

RX female = 15kg dumbell, 6kg wall ball, 9ft target

Scaled male = 15kg dumbell, 6kg wall ball, 10ft target

Scaled female = 10kg dumbell, 3kg wall ball, 9ft target

The devil's press is total between the pair, one working at a time only. For example, 15 each in round 1.

The burpees are total Synchro. For example, each athlete will complete 30 burpees in total in round 1 at the same time as their partner.

The wall passes are total between the pair I.e each athlete will essentially complete 15 wall ball passes each in round 1.

Your score is either the time it takes to complete the workout, or the number of reps completed in the time cap.

This workout has an 8 minute time cap.

Athletes will complete a 1000m row (split between partners any way you like. For example, 500m each, 250m each, 1 person does 1000m, and so on.)

Followed by max Barbell Thrusters, with one athlete working at a time. Thrusters will continue until the end of the 8 minute time cap.

Male weights here for both rx and scaled is 40kg, and for females both rx and scaled it's 25kg.

Score for this workout, is the cumulative thruster volume. Time for the row does not need to be noted down.

Since the 12 minutes for workout 1.2b starts immediately after this cap, it is advised to start a timer for 20 minutes, and complete this section of the workout when the timer hits 8 minutes.

Immediately following workout 1.2a, with no rest, athletes will have a 12 minute time cap, to find their max weight (each) of the complex;

1 clean

2 hang cleans

3 front squats

This completed must be completed as one, without dropping the barbell. Atheletes must use only one barbell between the pair. This of course means only one athlete working at a time.

Your teams score is the combined weight of both athletes maximum weight for the complex. For example; if partner 1 hits the complex at 100kg, and partner 2 hits a max of 50kg, then the score overall is 150kg.

Both power cleans and squat cleans are acceptable in both the single clean, and the hang cleans.

You may have as many attempts in the 12 minute window as you like

This workout has a 10 minute time cap.

Athletes will complete as many rounds of the following, adding 1 rep to each excercise, each round:

1 Double Dumbell box stepover

1 Pull up

1 Toes to bar

The next round would be:

2 Double Dumbell box stepovers

2 pull ups

2 Toes to Bar... And so on

The above is for the rx division. For the Scaled, you will complete the same pattern but with the below movements:

1 Single Dumbell box stepover

1 Single Dumbell Ground to Overhead

1 Knee raise

Athletes will continue this pattern until they reach the 10 minute time cap.

The athlete must hold the dumbell(s) for both rx and scaled, down to the side like a farmers carry. They may not be placed up in the front rack position.

The ground to overhead in scaled may be completed as a dumbell snatch, or a dumbell clean and jerk. There is no stipulation for this to be alternating either.

This workout can be split in any way you wish between the pair. Only one person working at a time.

Rx male is - 2x22.5kg dumbells, 24" box

RX female is - 2x15kg, 20" box

Scaled male is - 1x22.5kg dumbell, 24" box

Scaled Female is - 1x15kg dumbell, 20" box