21 - 15 - 21 (for time)

• KB Russian swings (16/12)
• KB goblet squats 
• KB clean and press
• Ab mat sit ups 

Cap = 6 mins

Note: (while one athlete works the other holds forearm plank). Score is time completed or rounds and reps if capped. 

For max KG Lifted (4 Min window): 

• 90s work - Bench Press
• 30s transition
• 2 Min work - Cleans

NOTE: Score for this workout is total KG lifted. So if you complete 20 x reps at 100 KG's then your sore is 2000kg. 

After this workout athletes will rest for 2 minutes before moving onto their next workout. 

6 Min AMRAP: 

• 10 Deadlifts (60/40)
• 10 Synchro head touch burpees over the bar
• 10 Synchro Air squats

ADD 2 REPS EVERY ROUND

NOTE: Score is rounds and reps completed. Athletes can split up the deadlifts as they wish, but must work synchro on the other 2 movements. 

On a 10 Min clock:

• 600/500m row (M/F)
• 50 DB Hang cleans (1 x 17.5/12.5)
• 40 DB STO’s
• 30 Head touch push ups 
• 20 DB STO’s
• 10 DB Hang cleans
• Max effort row for calories in remaining time

NOTE: Score for this workout is total reps completed. If all teams get onto the final row then we will score this as total calories in max effort row.  

 21 - 15 - 21 (for time)

• KB Russian swings (16/12)
• KB goblet squats 
• KB clean and press
• Ab mat sit ups 

Cap = 6 mins

Note: (while one athlete works the other holds forearm plank). Score is time completed or rounds and reps if capped. 

For max KG Lifted (4 Min window): 

• 90s work - Bench Press
• 30s transition
• 2 Min work - Cleans

NOTE: Score for this workout is total KG lifted. So if you complete 20 x reps at 100 KG's then your sore is 2000kg. 

After this workout athletes will rest for 2 minutes before moving onto their next workout. 

6 Min AMRAP: 

• 10 Deadlifts (60/40)
• 10 Synchro head touch burpees over the bar
• 10 Synchro Air squats

ADD 2 REPS EVERY ROUND

NOTE: Score is rounds and reps completed. Athletes can split up the deadlifts as they wish, but must work synchro on the other 2 movements. 

On a 10 Min clock:

• 600/500m row (M/F)
• 50 DB Hang cleans (1 x 17.5/12.5)
• 40 DB STO’s
• 30 Head touch push ups 
• 20 DB STO’s
• 10 DB Hang cleans
• Max effort row for calories in remaining time

NOTE: Score for this workout is total reps completed. If all teams get onto the final row then we will score this as total calories in max effort row.