WOD 1

4 x AMRAP stations, 1:30 work 30s transition for max combined reps

1.

• 6 Synchro Wallball box step overs (all 20’’) 9/6kg
• 10 Synchro ab mat sit ups 

2.

• Synchro Dball/ sandbag to shoulder (mix of weights)

3.

• Max synchro Burpees over the bar (2 teammates burpee, 2 teammates hang)

4.

• 8 Synchro KB Russian swings (20/12kg)
• 2 Synchro Up and back team shuttles

Score = total reps over all AMRAPS

WOD 2

8 Min AMRAP 

For max calories, rower to move for the full 8 minutes:

• Rowing calories (all teammates must row)

For max barbell reps: 

In Same sex pairs - YGIG rounds in pairs each round 

• 12 Synchro Wallballs - all to 9ft target (9/6)
• 12 Synchro Deadlifts (60/40kg)

NOTE: Minimum work requirement 4 x complete rounds of the wallballs and thrusters. Score is the amount of calories rowed + the number of barbell reps completed. 

WOD 3 

In 7 minutes all athletes to establish a:

• 3rm Strict press

NOTE: 20kg bar for all athletes. Team score is combined KG's from each athlete's best lift. 

WOD 4

7 Min AMRAP 

YGIG rounds in synchro Mixed sex pairs: 

• 8 TTB / 16 Toes above waist 
• 10 DB STO(15/10)
• 12 DB Snatch 
• 14 DB Thrusters 

NOTE: Score = rounds + reps. If doing toes above waist then 2 reps = 1 TTB on your score.