6 Min AMRAP (all synchro)

• 18 Plate GTO (2 x 15kg plates and 2 x 10kg plates per team)
• 15 Head touch push ups
• 12 Sit ups 
• 9 Burpee to plate

NOTE: On 6:00 athletes will rest and load their barbells ready for the TPT Strength Test which will start at 8:00 on the clock. 

In an 8 Min all athletes to establish:

• 5rm Front squat from the floor

NOTE: The team score is each athlete's best lift combined. 

4 Stations, 1:40 AMRAP on each (20s transition):

1. 12 Db snatch + 6 Single arm Devil press (17.5/12.5) - 4 athletes synchro
2. 12 Box jumps/ step ups + 6 Kb R swings (24/20'' - 24/16kg) - 4 athletes synchro
3. Chest to bar pull ups / assisted C2B pull ups - one athlete working
4. Worm Thrusters (70/50) - 4 athletes synchro

NOTE: Team score is the total reps completed on each station combined.

13 Min AMRAP

BUY IN 

Before athletes can start the 13 min AMRAP they must complete:

• 20 Wallballs each (9/6) 
• 800m worth of rowing as a team
• 2 x Sandbags must be held throughout in bear hug

13 Min AMRAP

• 4 x Burpee shuttles (twice up and back per team)
• 2 x Up and back bear crawl (Once up and back per team)
• 2  x Walking lunges up, run back (Once per team)

NOTE: While one team works the other partners hold a sandbag each in bear hug. The buy in does not cotribute to the final score. The team score is rounds + reps complete of the AMRAP. Once the workout begins the sandbags must stay off the floor, if they are put down or dropped all athletes must stop until they are back in the bear hug again.  

6 Min AMRAP (all synchro)

• 18 Plate GTO (2 x 15kg plates and 2 x 10kg plates per team)
• 15 Head touch push ups
• 12 Sit ups 
• 9 Burpee to plate

NOTE: On 6:00 athletes will rest and load their barbells ready for the TPT Strength Test which will start at 8:00 on the clock. 

In an 8 Min all athletes to establish:

• 5rm Front squat from the floor

NOTE: The team score is each athlete's best lift combined. 

4 Stations, 1:40 AMRAP on each (20s transition):

1. 12 Db snatch + 6 Single arm Devil press (17.5/12.5) - 4 athletes synchro
2. 12 Box jumps/ step ups + 6 Kb R swings (24/20'' - 24/16kg) - 4 athletes synchro
3. Chest to bar pull ups / assisted C2B pull ups - one athlete working
4. Worm Thrusters (70/50) - 4 athletes synchro

NOTE: Team score is the total reps completed on each station combined.

13 Min AMRAP

BUY IN 

Before athletes can start the 13 min AMRAP they must complete:

• 20 Wallballs each (9/6) 
• 800m worth of rowing as a team
• 2 x Sandbags must be held throughout in bear hug

13 Min AMRAP

• 4 x Burpee shuttles (twice up and back per team)
• 2 x Up and back bear crawl (Once up and back per team)
• 2  x Walking lunges up, run back (Once per team)

NOTE: While one team works the other partners hold a sandbag each in bear hug. The buy in does not cotribute to the final score. The team score is rounds + reps complete of the AMRAP. Once the workout begins the sandbags must stay off the floor, if they are put down or dropped all athletes must stop until they are back in the bear hug again.