IN AN 8 MINUTE WINDOW COMPLETE THE FOLLOWING:

1KM (1,000m) ROW BUY-IN

THEN IN THE REMAINING TIME MAX BURPEE OVER ROWER

THERE ARE TWO SCORES FOR THIS WORKOUT

MAX BURPEES OVER ROWER

1 ESTABLISH MAX CLEAN

1 ESTABLISH MAX SNATCH

IN 7 MINUTES COMPLETE THE FOLLOWING AMRAP:

♀ 6 DEADLIFTS, 6 SHUTTLE RUNS

6 SYNCHRO AIR SQUATS

♂ 6 CLEANS, 6 SHUTTLE RUNS

6 SYNCHRO AIR SQUATS

SCALED: 50KG, MASTERS/INTERS: 60KG RX: 70KG

CHIPPER, FOR TIME (10 MIN TIME CAP)

80 WALL BALLS

60 TOES-TO-BAR

40 DB SNATCH

2 LENGTHS SYNCHRO FRONT RACK WALKING LUNGES

Scales:

Wall Balls: RX: 9/6, I&M: 6/3, Scaled: 3/3. 10ft & 9ft M/F.

Toes-to-Bar: I&M 60 Knee Raise or 1 T2B = 2 reps (30 Toes-to-bar = 60 reps). Scaled: 60 Knee Raise

DB Snatch: RX: 22.5/15, All other: 15/10

F/R lunges: Scaled= 1 Dumbbell each, All other: 2x dumbbells each

MAX BIKE ERG DISTANCE

WHILST PARTNER HOLDS GLASS ON PLATE IN WAITER HOLD

IN AN 8 MINUTE WINDOW COMPLETE THE FOLLOWING:

1KM (1,000m) ROW BUY-IN

THEN IN THE REMAINING TIME MAX BURPEE OVER ROWER

THERE ARE TWO SCORES FOR THIS WORKOUT

MAX BURPEES OVER ROWER

1 ESTABLISH MAX CLEAN

1 ESTABLISH MAX SNATCH

IN 7 MINUTES COMPLETE THE FOLLOWING AMRAP:

♀ 6 DEADLIFTS, 6 SHUTTLE RUNS

6 SYNCHRO AIR SQUATS

♂ 6 CLEANS, 6 SHUTTLE RUNS

6 SYNCHRO AIR SQUATS

SCALED: 50KG, MASTERS/INTERS: 60KG RX: 70KG

CHIPPER, FOR TIME (10 MIN TIME CAP)

80 WALL BALLS

60 TOES-TO-BAR

40 DB SNATCH

2 LENGTHS SYNCHRO FRONT RACK WALKING LUNGES

Scales:

Wall Balls: RX: 9/6, I&M: 6/3, Scaled: 3/3. 10ft & 9ft M/F.

Toes-to-Bar: I&M 60 Knee Raise or 1 T2B = 2 reps (30 Toes-to-bar = 60 reps). Scaled: 60 Knee Raise

DB Snatch: RX: 22.5/15, All other: 15/10

F/R lunges: Scaled= 1 Dumbbell each, All other: 2x dumbbells each

MAX BIKE ERG DISTANCE

WHILST PARTNER HOLDS GLASS ON PLATE IN WAITER HOLD