For Time:
1000m Row
50 Synchro Alt DB Snatch 35lb, 50 Synchro Bar Facing Burpees, 50 Synchro Deadlifts 155lb
50 Synchro Wall Balls 14lb, 10ft Target
1000m Row
**Notes**
Row = 1 Partner Working, 1 Holding Deadlift Bar, 1 Resting
Alt DB Snatch, Box Jump Overs, Pull-Ups, Wall Balls = 2 Partners Working Synchronized, 1 Resting
Burpees = 3 Person Synchro over Bar
Time Cap: 20:00

BAM
For Time:
1000m Row
50 Synchro Alt DB Snatch 25lb, 50 Synchro Bar Facing Burpees, 50 Synchro Deadlifts 95lb
50 Synchro Wall Balls 10lb, 9ft Target
1000m Row
**Notes**
Row = 1 Partner Working, 1 Holding Deadlift Bar, 1 Resting
Alt DB Snatch, Box Jump Overs, Pull-Ups, Wall Balls = 2 Partners Working Synchronized, 1 Resting
Burpees = 3 Person Synchro over Bar
Time Cap: 20:00

RX Notes
-At 3-2-1 Go, the athletes will proceed to the to the Rower. There one athlete will row at a time until the distance 1000m is completed. Athletes can rotate as frequently as needed. One partner must be holding the deadlift bar at extension for the partners to be able to accumulate meters on the rower.
-The athletes will move to the Alt DB Snatch where they will complete 50 reps alternating hands, but must reach extension at the same point as their partner for a rep to be credited. Only 2 partners work to accumulate reps, while 1 rests.
-The athletes will then proceed through the Synchro Bar Facing Burpees. Here all 3 have to start on the same side of the bar as each other, reach chest to deck at the same point and jump over the bar to the other side before hitting chest to deck at the same time as their partner in order for the rep to count.
-The team will then move to the Deadlift Bar to perform 50 Synchro Deadlifts. The Deadlifts will be performed with the athletes facing each other and having the rep meet at extension before both athletes touch both plates to the ground at the same time and meeting back at full extension in order for each rep to be credited. Again only 2 athletes are working in synchronized fashion while 1 partner rests.
-The athletes will move to the Wall Balls where they will complete 50 synhcro reps. 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 then move back onto the rower to finish with 1000m. Here 1 athlete is rowing, 1 is holding the deadlift bar at extension, and one partner is resting. Ahtletes can rotate as little or as much as needed.

BAM Notes
-At 3-2-1 Go, the athletes will proceed to the to the Rower. There one athlete will row at a time until the distance 1000m is completed. Athletes can rotate as frequently as needed. One partner must be holding the deadlift bar at extension for the partners to be able to accumulate meters on the rower.
-The athletes will move to the Alt DB Snatch where they will complete 50 reps alternating hands, but must reach extension at the same point as their partner for a rep to be credited. Only 2 partners work to accumulate reps, while 1 rests.
-The athletes will then proceed through the Synchro Bar Facing Burpees. Here all 3 have to start on the same side of the bar as each other, reach chest to deck at the same point and jump over the bar to the other side before hitting chest to deck at the same time as their partner in order for the rep to count.
-The team will then move to the Deadlift Bar to perform 50 Synchro Deadlifts. The Deadlifts will be performed with the athletes facing each other and having the rep meet at extension before both athletes touch both plates to the ground at the same time and meeting back at full extension in order for each rep to be credited. Again only 2 athletes are working in synchronized fashion while 1 partner rests.
-The athletes will move to the Wall Balls where they will complete 50 synhcro reps. 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 then move back onto the rower to finish with 1000m. Here 1 athlete is rowing, 1 is holding the deadlift bar at extension, and one partner is resting. Ahtletes can rotate as little or as much as needed.

Set up your team fundraising page here
You have specific details on the how-to in your registration confirmation email with a video demo too

Partner 1:
21 Power Snatch 55#, 15 Cal Air Bike, 21 Pull-Ups
Partner 2:
15 Power Snatch 75#, 15 Cal Air Bike, 15 Chest to Bar Pull-Ups
Partner 3:
9 Power Snatch 95#, 15 Cal Air Bike, 9 Bar Muscle-Ups

Time Cap: 10:00

BAM

Partner 1:
21 Hang Power Snatch 55#, 21 Jumping Pull-Ups, 15 Cal Air Bike

Partner 2:
15 Hang Power Snatch 55#, 15 Jumping Pull-Ups, 12 Cal Air Bike

Partner 3:
9 Hang Power Snatch 55#, 9 Jumping Chest to Bar Pull-Ups, 9 Cal Air Bike
Time Cap: 10:00

RX Notes
This workout is performed as 3 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 before running back and tagging partner 3 who will complete their working set as fast as possible. Time is will be marked once the final bar muscle-up is done and the 3rd partner is back at the starting mat.


BAM Notes
This workout is performed as 3 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 before running back and tagging partner 3 who will complete their working set as fast as possible. Time is will be marked once the final calories on the bike are done and the 3 partners run through the finishing mat.

Partner 1: 5RM Front Squat from the Floor
Partner 2: 3RM Hang Squat Clean
Partner 3: 1RM Squat Clean
Score Total Combined Load of Each Lift

Powered by PRVN Fitness

- Athletes will have 8:00 to Work through all 3 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 8:00 mark. This means that the bar must be off the floor at the 8:00 mark, but can be completed after the 8:00 mark.

10:00 AMRAP
Partner 1: 50 Double Unders + 50ft Dual DB Front Rack Walking Lunges (2x35#)
Partner 2 and 3: Max Rep Alternating Wall Walks

Score A) Max Rounds + Reps of DU + Lunges
Score B) Max Wall Walks

BAM

10:00 AMRAP
Partner 1: 50 Single Unders + 50ft Goblet Walking Lunge 35#
Partner 2 and 3: Max Rep Alternating Wall Walks (Scaled Standard)

Score A) Max Rounds of Reps of DU + Lunges
Score B) Max Wall Walks

RX Notes
At the sound of 3-2-1 go Partner 1 will move to the Double Unders and Dual DB Front Rack Walking Lunges, while partners 2 and 3 are working on alternating Wall Walks for max reps. Partner 1 is the rabbit, so once they have completed their station partners must switch and partner 2 will now move to the Double Unders and Dual DB Front Rack Walking Lunges. This will continue for the duration of the 10:00 AMRAP with two scores for max reps. One score the Wall Walk Reps and one score for the Rounds and Reps of Double Unders and Dual DB Front Rack Walking Lunges.

BAM Notes
At the sound of 3-2-1 go Partner 1 will move to the Single Unders and Goblet Front Rack Walking Lunges, while partners 2 and 3 are working on alternating Wall Walks for max reps. Partner 1 is the rabbit, so once they have completed their station partners must switch and partner 2 will now move to the Single Unders and Goblet Front Rack Walking Lunges. This will continue for the duration of the 10:00 AMRAP with two scores for max reps.

One score the Wall Walk Reps and one score for the Rounds and Reps of Single Unders and Goblet Walking Lunges.

RX Notes
At the sound of 3-2-1 go Partner 1 will move to the Double Unders and Dual DB Front Rack Walking Lunges, while partners 2 and 3 are working on alternating Wall Walks for max reps. Partner 1 is the rabbit, so once they have completed their station partners must switch and partner 2 will now move to the Double Unders and Dual DB Front Rack Walking Lunges. This will continue for the duration of the 10:00 AMRAP with two scores for max reps. One score the the Wall Walk Reps and one score for the Rounds and Reps of Double Unders and Dual DB Front Rack Walking Lunges.

BAM Notes
At the sound of 3-2-1 go Partner 1 will move to the Single Unders and Goblet Front Rack Walking Lunges, while partners 2 and 3 are working on alternating Wall Walks for max reps. Partner 1 is the rabbit, so once they have completed their station partners must switch and partner 2 will now move to the Single Unders and Goblet Front Rack Walking Lunges. This will continue for the duration of the 10:00 AMRAP with two scores for max reps. One score the the Wall Walk Reps and one score for the Rounds and Reps of Single Unders and Goblet Walking Lunges.