FOR TIME:

• 80 DB Thrusters 1x 22.5/15 (1x 15/10)
• 10 C2B/ Pull ups (Pullups or assisted pull ups)
• 60 ALT DB snatch 
• 10 C2B/PU
• 40 DB Thrusters
• 10 TTB (Hanging knee raises)
• 20 Single arm Devils press 
• 10 TTB

Note: Score is time, or reps completed if you hit the 8 Min cap. The weights/ movements in brackets are for scaled teams. DB's cannot be dropped and must be placed on the floor, any dropped DB's will be a 5 x burpee penalty for BOTH team members. Good luck!

6 Min AMRAP 

• 3 Clusters (both athletes- YGIG ) - 40/30

2,4,6,8…..etc 

•  Burpees over the bar (synchro)

Note: Score is total reps completed. Clusters are full squat clean from the floor + thruster for 1 rep. Barbells must not be dropped from above the knee, any dropped barbells will be 5 penalty burpees for both teammates. Athletes must be synchro chest and thighs on the floor for the BOB, then the rep finishes with each athlete on the opposite side of the bar. RX athletes must jump, scaled can jump or step. 

The workout runs like this:

- 4 clusters

- 4 clusters

- 2 Synchro burpees over the bar

- 4 clusters

- 4 clusters

- 4 Synchro burpees over the bar etc (continue to add 2 reps on these each round)

For time:

20-20-20-10-10-10

• Box Jump overs (24/20'') scaled can step

2-2-2-3-3-3

• Wall walks 

NOTE: If you finish before the 5 min CAP then your score will be your time, if you do not finish, then your score will be reps completed. 

Both athletes to find a max weight complex in 6 mins of:

• 1 Snatch deadlift
• 1 Hang snatch
• 1 Snatch

Note: The athlete must stand tall to finish the deadlift then complete any style of hang snatch from above the knee, then after that rep is finished, complete one touch and go snatch without stopping on the floor. This workout starts after the 2 minute rest that comes after WOD 3 (when the clock hits 7:00). Score is each athlete's heaviest lifts combined in KG's. 

FOR TIME:

• 80 DB Thrusters 1x 22.5/15 (1x 15/10)
• 10 C2B/ Pull ups (Pullups or assisted pull ups)
• 60 ALT DB snatch 
• 10 C2B/PU
• 40 DB Thrusters
• 10 TTB (Hanging knee raises)
• 20 Single arm Devils press 
• 10 TTB

Note: Score is time, or reps completed if you hit the 8 Min cap. The weights/ movements in brackets are for scaled teams. DB's cannot be dropped and must be placed on the floor, any dropped DB's will be a 5 x burpee penalty for BOTH team members. Good luck!

6 Min AMRAP 

• 3 Clusters (both athletes- YGIG ) - 40/30

2,4,6,8…..etc 

•  Burpees over the bar (synchro)

Note: Score is total reps completed. Clusters are full squat clean from the floor + thruster for 1 rep. Barbells must not be dropped from above the knee, any dropped barbells will be 5 penalty burpees for both teammates. Athletes must be synchro chest and thighs on the floor for the BOB, then the rep finishes with each athlete on the opposite side of the bar. RX athletes must jump, scaled can jump or step. 

The workout runs like this:

- 4 clusters

- 4 clusters

- 2 Synchro burpees over the bar

- 4 clusters

- 4 clusters

- 4 Synchro burpees over the bar etc (continue to add 2 reps on these each round)

For time:

20-20-20-10-10-10

• Box Jump overs (24/20'') scaled can step

2-2-2-3-3-3

• Wall walks 

NOTE: If you finish before the 5 min CAP then your score will be your time, if you do not finish, then your score will be reps completed. 

Both athletes to find a max weight complex in 6 mins of:

• 1 Snatch deadlift
• 1 Hang snatch
• 1 Snatch

Note: The athlete must stand tall to finish the deadlift then complete any style of hang snatch from above the knee, then after that rep is finished, complete one touch and go snatch without stopping on the floor. This workout starts after the 2 minute rest that comes after WOD 3 (when the clock hits 7:00). Score is each athlete's heaviest lifts combined in KG's. 

FOR TIME:

• 80 DB Thrusters 1x 22.5/15 (1x 15/10)
• 10 C2B/ Pull ups (Pullups or assisted pull ups)
• 60 ALT DB snatch 
• 10 C2B/PU
• 40 DB Thrusters
• 10 TTB (Hanging knee raises)
• 20 Single arm Devils press 
• 10 TTB

Note: Score is time, or reps completed if you hit the 8 Min cap. The weights/ movements in brackets are for scaled teams. DB's cannot be dropped and must be placed on the floor, any dropped DB's will be a 5 x burpee penalty for BOTH team members. Good luck!

6 Min AMRAP 

• 3 Clusters (both athletes- YGIG ) - 40/30

2,4,6,8…..etc 

•  Burpees over the bar (synchro)

Note: Score is total reps completed. Clusters are full squat clean from the floor + thruster for 1 rep. Barbells must not be dropped from above the knee, any dropped barbells will be 5 penalty burpees for both teammates. Athletes must be synchro chest and thighs on the floor for the BOB, then the rep finishes with each athlete on the opposite side of the bar. RX athletes must jump, scaled can jump or step. 

The workout runs like this:

- 4 clusters

- 4 clusters

- 2 Synchro burpees over the bar

- 4 clusters

- 4 clusters

- 4 Synchro burpees over the bar etc (continue to add 2 reps on these each round)

For time:

20-20-20-10-10-10

• Box Jump overs (24/20'') scaled can step

2-2-2-3-3-3

• Wall walks 

NOTE: If you finish before the 5 min CAP then your score will be your time, if you do not finish, then your score will be reps completed. 

Both athletes to find a max weight complex in 6 mins of:

• 1 Snatch deadlift
• 1 Hang snatch
• 1 Snatch

Note: The athlete must stand tall to finish the deadlift then complete any style of hang snatch from above the knee, then after that rep is finished, complete one touch and go snatch without stopping on the floor. This workout starts after the 2 minute rest that comes after WOD 3 (when the clock hits 7:00). Score is each athlete's heaviest lifts combined in KG's. 

FOR TIME:

• 80 DB Thrusters 1x 22.5/15 (1x 15/10)
• 10 C2B/ Pull ups (Pullups or assisted pull ups)
• 60 ALT DB snatch 
• 10 C2B/PU
• 40 DB Thrusters
• 10 TTB (Hanging knee raises)
• 20 Single arm Devils press 
• 10 TTB

Note: Score is time, or reps completed if you hit the 8 Min cap. The weights/ movements in brackets are for scaled teams. DB's cannot be dropped and must be placed on the floor, any dropped DB's will be a 5 x burpee penalty for BOTH team members. Good luck!

6 Min AMRAP 

• 3 Clusters (both athletes- YGIG ) - 40/30

2,4,6,8…..etc 

•  Burpees over the bar (synchro)

Note: Score is total reps completed. Clusters are full squat clean from the floor + thruster for 1 rep. Barbells must not be dropped from above the knee, any dropped barbells will be 5 penalty burpees for both teammates. Athletes must be synchro chest and thighs on the floor for the BOB, then the rep finishes with each athlete on the opposite side of the bar. RX athletes must jump, scaled can jump or step. 

The workout runs like this:

- 4 clusters

- 4 clusters

- 2 Synchro burpees over the bar

- 4 clusters

- 4 clusters

- 4 Synchro burpees over the bar etc (continue to add 2 reps on these each round)

For time:

20-20-20-10-10-10

• Box Jump overs (24/20'') scaled can step

2-2-2-3-3-3

• Wall walks 

NOTE: If you finish before the 5 min CAP then your score will be your time, if you do not finish, then your score will be reps completed. 

Both athletes to find a max weight complex in 6 mins of:

• 1 Snatch deadlift
• 1 Hang snatch
• 1 Snatch

Note: The athlete must stand tall to finish the deadlift then complete any style of hang snatch from above the knee, then after that rep is finished, complete one touch and go snatch without stopping on the floor. This workout starts after the 2 minute rest that comes after WOD 3 (when the clock hits 7:00). Score is each athlete's heaviest lifts combined in KG's.