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FOR TIME

Synchro Cash-In: 3 Rounds 

15 Toes to Bar / Knees to Chest 

20 Goblet Squats (50/35) (35/20) 

With Remaining Time: AMRAP (you go I go) 

5 Hand Release Push Ups 

10 Alt. DB Snatch (50/35) (35/20) 

15 Box Jump Overs (24in/20in)

Score = Rounds + Reps 

*time break - time at completion of 3 round cash in 

MOVEMENT STANDARDS 

Part A Syncro Cash In:

Athletes must perform all movements together in synchro and must complete all reps before moving onto the AMRAP. 

Toes 2 Bar Standard: The athletes must go from a full hang to having each partner’s toes (both feet) touch the pull up bar at the same time. At the start of each rep, the arms must be fully extended with feet off the ground and feet brought back behind the bar and rest of the body.

Knees 2 Chest Standard:  The athlete must begin by hanging from the pull-up bar with arms extended. Heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athlete’s knees rise above the hips.

Goblet Squat Standard: Athletes must hold DB at chest height in a goblet position just under the chin. At the bottom, the athlete’s hips need to go below the knee crease. When standing up at the top of each rep, both knees and hips need to be fully locked out.

Part B: I go, you go AMRAP…:

1 athlete will perform all 3 movements before the other athlete can begin. 1 athlete rests while the other works. Athletes must alternate each round. Complete as many rounds + reps as possible. 

Hand Release Push Up Standard: Athletes beging with elbows locked out with the feet no wider than shoulder width. A straight body position must be maintained throughout the push up. The chest must touch the floor and the bottom of the rep and hands must be lifted completely off the ground before pressing back up. 

DB Snatch Standard: The DB snatch starts with the DB on the ground and finishes with the DB directly overhead with the arm fully locked out. At the bottom of the movement, both heads of the DB must touch the ground. The DB must be lifted overhead in one motion. Athletes must alternate arms after each rep. The non lifting hand and arm may not be in contact with the body during the repetition. 

Box Jump Over Standard: A two foot takeoff is required, and only the athlete’s feet may touch the box. The athlete can jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it and must use a two foot landing. It is not required to stand up fully when landing on the box.

For Time - 13:00 Cap

1600m Partner Run 

10-8-6-4-2 Thrusters 

- - - - - - - - - - - - - - - - - - - -

RX M: 95-135-165-185-225

RX F: 65-105-135-155-165

Scaled M: 65-75-95-115-135

Scaled F: 45-55-65-85-105

- - - - - - - - - - - - - - - - - - - - 

Score = Time 

*if the athletes do not complete the run and thruster ladder, the amount of reps completed at the 13:00 time cap will be recorded. 

*time break time - time at completion of 1600m run 

1600m Run: Both athletes will run a 1600m course together. The path will be provided before the workout, as well as marked out with signs and event staff along the way. 

Thruster Ladder: Each athlete will have their own barbell, and work together to complete the thruster ladder. Athletes can choose how they would like to split the reps:

Ex. Partner (F) completes 10-8-6 at the respective weights, then partner (M) completes 4-2 at the respective weight. 

Thruster Movement Standard

The bar must start on the ground. The athlete may choose to do directly into a squat using a squat clean, or may power clean the bar to front rack position before descending into a squat. 

In a full rep, the barbell moves from the bottom of a front squat to a full lockout overhead. In the bottom of the squat, the hip crease must pass below the knees. The barbell must then come to a full lockout overhead with the hips, knees and arms fully extended, and the bar in line with the heels. This extension must be completed before the bar can be lowered to complete the next rep. 

For Time:

80 (RX) / 60 (Scaled) Calorie Partner Echo Bike 

40 Hang Power Cleans (135/95) (95/65)

Time Cap: 6:00 

Score - Time (total reps completed will be recorded as score if the workout is not completed) 

--------------------------------

Description 

Athletes will complete the calories on the echo bike, switching off every 10 calories. The hang power clean reps will be split between partners: per turn, each athlete must complete a minimum of 5 reps to a maximum of 10 reps. 

Hang Power Clean Standard: 

The barbell starts on the ground. The athlete will deadlift the bar up to the starting position - the knees, hips, and arms must be fully extended in this start position. 

The rep then begins with the bar at the hip crease. The hang may be anywhere between the hip crease and the knee. The rep is complete when the barbell is brought up to the front rack position with knees and hips extended

*if completing high hang/bounce reps - arms must extended before initiating the pull. Bent arms at the hang position will result in a no rep* 

WOD 4 - SEMIFINALS

Athletes will choose which partner completes part one and which partner completes part two. 

All partner 1's will go at the same time. All partner 2's will go at the same time after partner 1's are done. 

For Time: Once P1 finishes, P2 starts

Partner 1: (CAP 7:00)
21 Pull Ups / Jumping Pull Ups
21 Power Snatches (95/65) (75/55)
15 Chest to Bar / Kipping Pull Ups
15 Power Snatches (95/65) (75/55)
9 Muscle Ups / Strict Pull Ups
9 Power Snatch (95/65) (75/55)

Partner 2: Heavy Grace (CAP 7:00)
10 reps (135/95) (95/65)
10 reps (155/115) (115/85)
10 reps (175/135) (135/105)

Score = time or completed reps at the time cap 

Heavy Grace 

Both partners start on the bike. Athletes cannot move on to the walking lunges until they are both done the bike. 

For Time:
1000m C2 Bike (Both Partners)
+
30 Synchro Suitcase Walking Lunges (50/35) (35/20)
30 Synchro Burpees
4/2 Rope Climbs (2/1 per partner)
+
30 Synchro OH Walking Lunges / Front Rack Walking Lunges
30 Synchro Burpees
4/2 Rope Climbs (2/1 per partner)

Score = TIME