7 Min AMRAP 

• 20 Synchro Wallballs (9/6)
• 4 Up and back shuttles (YGIG reps)
• 2 Up and back bear crawl (1 lap each)

NOTE: Wallball synchro is both at depth and wallballs hitting the correct female/male height lines at the same time. Both feet must start behind the line on the shuttles, both hands must start behind the line on the bear crawls. 

In 6 minutes both athletes to find a max weight of: 

• 3rm thruster (from the floor)

Cap = 6 mins

Note: Following this workout athletes will rest for 2 minutes then begin the next workout. The team score is both athletes combined weight. Athletes can use both of the bars available or one, their choice.  

5 Rounds for time: 

• 6 Snatches (60/40) (40/30)
• 5 Synchro pull ups *Scaled athletes have a scaling option 
• 10 Synchro head touch push ups
• 15 Synchro air squats

6 Min Cap 

NOTE: *Scaled athletes can share the pull ups and can assist their partner if they wish. They must then continue with the push ups and squats synchro. 

6 Rounds for time 

• 8 TTB - scaled athletes toes above waist
• 12 Synchro box jumps (24/20’’) - scaled can step 
• 16 Synchro ALT DB Hang clean and STO (22.5/15) (15/10)
• 8 Synchro DB Box step overs 

Cap = 8 Mins

NOTE: The TTB can be completed by either athlete. All other movements are synchro. 

7 Min AMRAP 

• 20 Synchro Wallballs (9/6)
• 4 Up and back shuttles (YGIG reps)
• 2 Up and back bear crawl (1 lap each)

NOTE: Wallball synchro is both at depth and wallballs hitting the correct female/male height lines at the same time. Both feet must start behind the line on the shuttles, both hands must start behind the line on the bear crawls. 

In 6 minutes both athletes to find a max weight of: 

• 3rm thruster (from the floor)

Cap = 6 mins

Note: Following this workout athletes will rest for 2 minutes then begin the next workout. The team score is both athletes combined weight. Athletes can use both of the bars available or one, their choice.  

5 Rounds for time: 

• 6 Snatches (60/40) (40/30)
• 5 Synchro pull ups *Scaled athletes have a scaling option 
• 10 Synchro head touch push ups
• 15 Synchro air squats

6 Min Cap 

NOTE: *Scaled athletes can share the pull ups and can assist their partner if they wish. They must then continue with the push ups and squats synchro. 

6 Rounds for time 

• 8 TTB - scaled athletes toes above waist
• 12 Synchro box jumps (24/20’’) - scaled can step 
• 16 Synchro ALT DB Hang clean and STO (22.5/15) (15/10)
• 8 Synchro DB Box step overs 

Cap = 8 Mins

NOTE: The TTB can be completed by either athlete. All other movements are synchro.