6 Rounds FT - 3 rounds per pair

21 Wallballs (6/3) whilst partner holds handstand

15 alt DB Snatch (15/10) whilst partner sits in the bottom of a 'prisoner' squat

9 Synchro Box Jump Overs

Each athlete must establish a max complex of:

1 Clean + 1 STOH + 1 Hang Clean + 1 STOH

Complete 100 lateral burpees over the bar for time

Atheletes can split the reps however they like after the first 10 reps each

5 min Max row for Cals (also the tie breaker score)

Part of a 16 minute rolling clock

AMRAP 10

30 Synchro Sit ups

60 Synchro KB Swings (20/12)

90 Single unders

* Reps can only be counted when the bar is at the top of a partner DL hold (70/50)

Athletes can swap on and off the bar and in and out of movements as often as they like with no minimum requirement on any movement

6 Rounds FT - 3 rounds per pair

21 Wallballs (6/3) whilst partner holds handstand

15 alt DB Snatch (15/10) whilst partner sits in the bottom of a 'prisoner' squat

9 Synchro Box Jump Overs

Each athlete must establish a max complex of:

1 Clean + 1 STOH + 1 Hang Clean + 1 STOH

Complete 100 lateral burpees over the bar for time

Atheletes can split the reps however they like after the first 10 reps each

5 min Max row for Cals (also the tie breaker score)

Part of a 16 minute rolling clock

AMRAP 10

30 Synchro Sit ups

60 Synchro KB Swings (20/12)

90 Single unders

* Reps can only be counted when the bar is at the top of a partner DL hold (70/50)

Athletes can swap on and off the bar and in and out of movements as often as they like with no minimum requirement on any movement