For Time: (15:00 CAP)

Team 1 mile run Quayside (carrying 2x 5kg plates,1x 10kg plate)

Into

21 Synchro Plate GTOH

21 Synchro Overhead Lunges

21 Synchro Plate Thrusters

(3 People synchro, 1 person resting)

MF/ MF pairs

AMRAP 12

Pair 1:

10 Synchro down ups

10 Toes to Bar (2:1 Knee raises/ 3:1 sit ups)

Pair 2:

Max cal Row

Pairs swap stations after every 2 completed rounds of the AMRAP.

Score = Cals + AMRAP reps

Chipper

For Time: (15:00 CAP)

50-40-30-20-10

Wall Balls

Box overs

KB swings (24/16kg)

Someone in a dead hang at all times to accumulate reps.

Complex

12:00 Window to find a Team Max

3 Cleans

2 Front squats

1 STOH

For Time: (15:00 CAP)

Team Diane

42-30-18

2 Person Deadlift (120kg)

HSPU

*Barbell held off the ground during the HSPU

For Time: (15:00 CAP)

Team Diane

42-30-18

2 Person Deadlift (100kg)

HSPU (Box pike)

*Barbell held off the ground during the HSPU

For Time: (15:00 CAP)

Team Diane

42-30-18

2 Person Deadlift (80kg)

HSPU (2:1 Push ups)

*Barbell held off the ground during the HSPU

12:00 Window for Max rope climbs (3:1 rope pull ins)

Every 4:00 starting on 0:00 complete;

15-12-9

BB worm Thrusters

Burpee over the bar

12:00 Window for Max rope climbs (3:1 rope pull ins)

Every 4:00 starting on 0:00 complete;

15-12-9

BB worm Thrusters

Burpee over the bar

12:00 Window for Max rope climbs (3:1 rope pull ins)

Every 4:00 starting on 0:00 complete;

15-12-9

BB worm Thrusters

Burpee over the bar

For Time: (6:00 CAP)

Team relay sled push /pull x 2 rounds per person

P1 - Sled + 20kg

P2 - Sled + 40kg

P3 - Sled + 60kg

P4 - Sled + 80kg

Athlete 1 will push the sled to the top of the track then run back to the end of the rope and pull the sled back to the starting point. This will be completed twice. 20kg will be added to the sled before Athlete 2 begins etc.

For Time: (6:00 CAP)

Team relay sled push /pull x 2 rounds per person

P1 - Sled + 20kg

P2 - Sled + 40kg

P3 - Sled + 60kg

P4 - Sled + 80kg

Athlete 1 will push the sled to the top of the track then run back to the end of the rope and pull the sled back to the starting point. This will be completed twice. 20kg will be added to the sled before Athlete 2 begins etc.

For Time: (6:00 CAP)

Team relay sled push /pull x 2 rounds per person

P1 - Sled + 20kg

P2 - Sled + 40kg

P3 - Sled + 60kg

P4 - Sled + 80kg

Athlete 1 will push the sled to the top of the track then run back to the end of the rope and pull the sled back to the starting point. This will be completed twice. 20kg will be added to the sled before Athlete 2 begins etc.

3 Rounds for Time: (15:00 CAP)

21 Echo Bike Cals

15 Power Snatch (60/40kg)

9  Bar Muscle ups

(1 Person holding a handstand hold at all times)

3 Rounds for Time: (15:00 CAP)

21 Echo Bike Cals

15 Power Snatch (40/30kg)

9  Bar Pull ups

(1 Person holding a handstand hold at all times)

3 Rounds for Time: (15:00 CAP)

21 Echo Bike Cals

15 DB Snatch (22.5/15kg)

9  Jumping pull ups

(1 Person holding a handstand hold at all times)