12 minute AMRAP

Male pair: OH Plate hold (15kg) whilst 40 OH plate lunges (15kg) are completed

Female pair: Barbell FR Hold (30kg) whilst 40 BB Push press (20kg) are completed

Male pair: Dbl DB DL Hold (22.5kg) whilst 40 Plate sit ups (10kg) are performed

Female pair: Wall sit hold whilst 40 Goblet squats (16) are performed

In this workout the male pairs need to work together and the females pairs need to work together.

The male pair will complete 40 overhead plate lunges - 1 athlete will hold a plate overhead, the other will complete the lunge. Athletes can swap who holds and who lunges as many times as they like.

Once complete they must run back to the start line, tag in the female pair who will run out and complete the front rack hold and push press.

The female athletes can also swap in and out as many times as they like. In the same fashion, the male pair will complete 40 Plate sit ups whilst the other athlete holds DB at the top of a deadlift and the female pair will complete 40 goblet squats whilst the other performs a wall sit hold.

The team will complete as many full rounds and reps, as possible, in 12 minutes.

- Reps cannot be chipped through until the other athlete is in the static hold

- The lunges must be forward

- Full lock out on Push press is required

- Plate on the sit ups must touch the floor behind the athletes head and the floor in front of their feet on every rep

- Hips & knees must both be at 90 degrees on the wall sit hold

- Full depth must be achieved on the goblet squats and full extension at the top of the rep

So here it is the first workout released for next weeks competition......even a few hours earlier than planned!

Campbell

Clean + Front Squat + Hang Clean + Front Squat

All 4 athletes have 10 minutes in which to complete the above complex

Only 1 athlete may lift at a time. Each athlete can have as many attempts as they like, the bar can ascend and descend in weight and there will be 1 female bar and 1 male bar with 2 sets of plates and clips.

Full extension must be achieved at the top of each rep. Hip crease below parallel must be reached on each Front Squat.

The 1st Clean can be a Power Clean or Squat Clean but there needs to be full extension show and a pause at the top of the rep before the 1st Front Squat is performed.

The same applies for the Hang Clean into Front Squat.

Score for WOD is total combined weight lifted by all 4 athletes.

** There is no SIU option for this workout **

BOLT

9 min AMRAP

5m Sprint (1 rep)

8 Alt DB Snatch (8 reps) (15/10)

6 Burpees over the DB (6 reps)

5m Sprint (1 rep)

Each round is 16 reps

Each athlete must take it in turn to complete a full round before running back to the start line and tagging the next athlete in

Burpees must be face on to the DB, Jumping or stepping over the DB is permitted, 1 head of the DB must touch the floor on each rep.

If a sprint is incomplete at the end of the AMRAP the rep will not count*

This WOD can be scaled up by using a heavier DB for the alt snatch.

All athletes must choose to Scale Up if they wish to earn SIU bonus points

SIU bonus of 4 points for each COMPLETE round of the sprint will be awarded if all athletes scale up.

Gebrselassie

Score A - Row - 1 pair row for Cals

Score B - Chipper - 2nd pair work through the chipper

40 SU*

30 Wallballs (6/3)

20 Box jump overs

10 Synchro Down ups

At the start of the workout, 2 athletes will work through the chipper and the other 2 will accrue calories on the rower.

Once the team have decided on pairs for the start of the workout, they must stay in the same pairs for the duration of the workout.

When the pair doing the chipper have finished they swap with the pair on the rower. Pairs continue to switch as each full round of the chipper is complete

The pair on the rower can swap as many times as they like but as soon as the pair working through the chipperer have completed it, the athletes rowing must move to the chipper.

* SU can be Scaled up to DU, Walballs scaled up to 9 & 6 & box jumps to jumps, no stepping.

All athletes must choose to Scale Up if they wish to earn SIU bonus points

SIU bonus of 10 points for each COMPLETE round of the chipper will be awarded

There are 2 scores for this workout: A - Calories, B - Rounds and reps of the chipper*

In the event of a tie for the OVERALL placing the score on the rower will be the deciding factor.

14 min AMRAP

Gebrselassie

Score A - Row - 1 pair row for Cals

Score B - Chipper - 2nd pair work through the chipper

40 SU*

30 Wallballs (6/3)

20 Box jump overs

10 Synchro Down ups

At the start of the workout, 2 athletes will work through the chipper and the other 2 will accrue calories on the rower.

Once the team have decided on pairs for the start of the workout, they must stay in the same pairs for the duration of the workout.

When the pair doing the chipper have finished they swap with the pair on the rower. Pairs continue to switch as each full round of the chipper is complete

The pair on the rower can swap as many times as they like but as soon as the pair working through the chipperer have completed it, the athletes rowing must move to the chipper.

* SU can be Scaled up to DU, Walballs scaled up to 9 & 6 & box jumps to jumps, no stepping.

All athletes must choose to Scale Up if they wish to earn SIU bonus points

SIU bonus of 10 points for each COMPLETE round of the chipper will be awarded

There are 2 scores for this workout: A - Calories, B - Rounds and reps of the chipper*

In the event of a tie for the OVERALL placing the score on the rower will be the deciding factor.

14 min AMRAP