Tripod + Liotru In-House Throwdown

AMRAP 13: 

10 Burpee Box Jump Overs 24/21’

15/12 Cal Row 

Score: Max Reps 

At 3.2.1, athlete 1 starts by performing 10 burpee box jump overs, once athlete 1 finishes these, they go directly to accumulating their respective calories (15/12) on the rower. Athlete 2 takes athlete 1’s place by performing 10 burpee box jump overs until athlete two is chipping away at the calories on the rower. Athlete 1 then replaces athlete 2 back to 10 burpee box jump overs, whilst athlete two is getting their calories done. This cycle is repeated for the whole 13-minute AMRAP accumulating as many reps as possible as a team. 

Neither athlete can move onto the next movement until their teammate is also done from their reps. 

AMRAP 13: 

10 Burpee Box Step Overs 24/21’

15/12 Cal Row

Score: Max Reps 

At 3.2.1, athlete 1 starts by performing 10 burpee box step overs, once athlete 1 finishes these, they go directly to accumulating their respective calories (15/12) on the rower. Athlete 2 takes athlete 1’s place by performing 10 burpee box step overs until athlete two is chipping away at the calories on the rower. Athlete 1 then replaces athlete 2 back to 10 burpee box step overs, whilst athlete two is getting their calories done. This cycle is repeated for the whole 13-minute AMRAP accumulating as many reps as possible as a team. 

Neither athlete can move onto the next movement until their teammate is also done from their reps. 

COMPLEX FOR MAX WEIGHT

1 Clean Deadlift

2 Hang Cleans

3 Front Squats

Athletes will have their own barbell but one athlete lifts at a time. 

With a running clock athlete one has 90 seconds to perform their complex, once the 90 seconds is up, the second athlete has the following 90 seconds to perform their attempt. This will be repeated three times through giving each athlete 3 attempts each of the complex, with 90 seconds to rest (when their partner is lifting).

Score: Total Weight lifted

EVERY 3:00 FOR 6 ROUNDS

22 Wallballs 9/6kg

16 Alt DB Snatch 22.5/15kg

10 Single Arm DB Overhead lunges 22.5/15kg

Max Du’s or Single Unders in remaining time*

On 3,2,1 Athlete 1 starts chipping away at 22 Wallballs, followed by 16 alternating db snatches and 10 single arm db overhead lunges Once they finish their wallballs, they need to accumulate as many double unders or single unders as possible in the remaining time of their 3:00 time window. Athlete 2 follows by doing the exact same thing this time doing single unders if their partner did Double Unders or vice versa. 

This is repeated 6 times through, alternating athletes. (3 rounds each athlete)

Score: Max Combined Skipping Reps

EVERY 3:00 FOR 6 ROUNDS

22 Wallballs 6/4kg

16 Alt DB Snatch 15/10kg

10 Single Arm DB Overhead lunges 15/10kg

Max Single Unders in remaining time*

On 3,2,1 Athlete 1 starts chipping away at 22 Wallballs, followed by 16 alternating db snatches and 10 single arm db overhead lunges Once they finish their wallballs, they need to accumulate as many double unders or single unders as possible in the remaining time of their 3:00 time window. Athlete 2 follows by doing the exact same thing trying to accumulate as many single unders in the remaining time as possible. 

This is repeated 6 times through, alternating athletes. (3 rounds each athlete)

Score: Max Combined Skipping Reps

Complete for Time: 

30 TTB (split)

15 SYNCHRO GTOH (40/30KG)

30 Pull-ups (split)

15 SYNCHRO Thrusters (40/30kg)

30 C2B (split)

On 3,2,1, Athlete one starts chipping away at 30 toes to bar while athlete two rests, both athletes keep alternating between them until they complete 30 reps combined. They then move on to 15 SYNCHRO barbell ground to overhead (50/35kg), both a snatch or a Clean and Jerk is allowed. Athletes may use any at any point. Once these are done, one athlete starts accumulating pull-ups while the other rests and as before they keep swapping until they reach 30 reps combined. 15 synchro thrusters (50/35kg) then follow and they finish with 30 chest to bar pull-ups combined, one works one rests.

Score: Time Completed

Complete for Time: 

30 Knees to chest (split)

15 SYNCHRO GTOH (35/25kg)

30 Knees to chest (split)

15 SYNCHRO Thrusters (35/25kg)

30 Knees to chest (split)

On 3,2,1, Athlete one starts chipping away at 30 knees to chest while athlete two rests, both athletes keep alternating between them until they complete 30 reps combined. They then move on to 15 SYNCHRO barbell ground to overhead (35/25kg). Both a Snatch or a Clean and Jerk can be used at any time by either athletes. Once these are done, one athlete starts accumulating knees to chest while the other rests and as before they keep swapping until they reach 30 reps combined. 15 synchro thrusters (35/25kg)  then follow and they finish with 30 knees to chest combined, one works one rests.

Score: Time Completed