AMRAP 12 min

6 x 7m Shuttles - together

10 Deadlift (45/30) (M/F)

8 Synchro Lateral Burpees over bar

6 Power Cleans (1 athlete)

4 Front Squats (1 athlete)

6 x 7m Shuttles - together

2 work : 1 rest

Each person consistenly works for 2 back to back rounds (except athlete 1 in the 1st round)...so rotate like this:

Round 1: Athlete 1 + Athlete 2

Round 2: Athlete 2 + Athlete 3

Round 3: Athlete 3 + Athlete 1

Description;

At the call of 3,2,1 GO! Athlete 1 & 2 will leave the holding pen and start their 7m shuttles by running around a marker 7m out and running back & touching the rig, 3 times.

When the shuttles have been completed the pair must complete 10 Deadlifts. 1 or both athletes can complete reps.

Once 10 DL are complete the pair must complete 8 synchro lateral burpees over the bar with one standing ech side of the bar. The athlete must complete the burpee part of the movement first. At the top of the burpees the athletes must JUMP IN SYNCHRO over the bar before they can start their next rep.

When 8 reps have been complete the pair must perform 6 Power cleans, and again 1 or both athletes can complete the reps.

Finally, before the last set of shuttles 4 Front squats must be completed by 1 or both athletes. Athletes can choose to go straight from the final PC into the 1st FS.

Both athletes will then complete 6 more 7m shuttles before finishing in the holding pen. Once both athletes are back in the pen the next pair can commence their shuttles at the start of the next round.

Scale It Up:

Barbell weight increases to (60/40) (M/F)

10 extra reps per round awarded for all COMPLETE rounds.

All athletes must either SIU or complete RX (45/30)

1RM Clean and STOH.

Score is Combined total weight lifted by all 3 athletes.

Description;

Only 1 athlete may lift at a time.

Each athlete can have as many attempts as they like, the bar can ascend and descend in weight.

Full extension must be achieved at the top of the Clean & any Clean is permitted (Squat, Power or Muscle) with shoulders behind the bar with legs locked out before the Jerk can be attempted.

Any variation of STOH is permitted (Strict press, Push press, Push jerk or Split jerk). For all STOH the bar must finish overhead, under control with feet stacked under the shoulders.

Final lifts will be allowed to continue & will be counted as long as the bar is off the ground for the 1st rep when the clock reaches 10:00.

ONLY 1 SIU attempt can be made on 1 lift the athlete chooses BUT if the athlete attempts the 2nd STOH and fails it the complex will not be scored and the previous heaviest lift will count NOT the current lift. The athlete can continue to attmept a heavier, and successful lifts will be scored appropriately, but the SIU wild card can only be used once.

Scale It Up;

The athlete can complete 2 STOH (total) at the end of the complex. 

 Wild card is 1 attempt to SIU on their chosen lift.

An additional 10kg bonus to their score for their successful lift on use of their one Wild Card.

In 90 seconds per athlete:

Max Cals in 30 sec C2 Bike

Max Burpee Box jumps overs (24/20) (M/F)

Description;

At the call of 3,2,1, GO! each athelte has 90 seconds to accrue as many reps as possible as follows:

30 sec C2 sprint straight into as many Burpee box jump overs as possible.

The athlete will start on the bike. When the clock starts the athelte must remain on the C2 for 30 seconds accruing as many calories as possible - damper can be set to whatever the athlete chooses.

At the 30 sec mark the athlete will dismount the bike, run to the box and complete as many Burpee box jump overs as possible in the remianing time.

Athletes may step over the box but no hands are allowed to contact the box at any time. Athletes can perform box facing or lateral Burpees.

There will be a 30 sec window for the working athlete to get back to the holding pen to release the next athlete. The next athlete cannot start until the clock hits the 2:00 mark and the 3rd athlete cannot start until the clock hits the 4:00 mark.

Scale It Up;

Box height increases to (30/24) (M/F) - each athlete can choose whether to SIU or not.

If SIU 0.5 reps extra for each box jump.

15 min AMRAP

Rowing for Cals and WB (6/3) (M/F) for reps

Description;

At the call of 3,2,1 GO! 1 athlete runs to the rower and another out to the WB target. The 3rd athlete rests.

Both athletes will commence work and accrue as many reps as possible.

Athletes can change between the rower and WB as many times in 15 minutes as they like BUT no assitance with feet straps can be given from any other athlete to another and the paddle of the rower must be set back in the catch when athletes change.

When completing WB's 1 athlete must run out to the WB target and complete as many reps as they can and when they have done as many as they like they must run back to the erg before another athlete can be released to commence WB's.

Scale It Up;

All have to SIU or not.

For every COMPLETE set of 50 WB an additional 10 points will be added.

AMRAP 12 min

6 x 7m Shuttles - together

10 Deadlift (45/30) (M/F)

8 Synchro Lateral Burpees over bar

6 Power Cleans (1 athlete)

4 Front Squats (1 athlete)

6 x 7m Shuttles - together

2 work : 1 rest

Each person consistenly works for 2 back to back rounds (except athlete 1 in the 1st round)...so rotate like this:

Round 1: Athlete 1 + Athlete 2

Round 2: Athlete 2 + Athlete 3

Round 3: Athlete 3 + Athlete 1

Description;

At the call of 3,2,1 GO! Athlete 1 & 2 will leave the holding pen and start their 7m shuttles by running around a marker 7m out and running back & touching the rig, 3 times.

When the shuttles have been completed the pair must complete 10 Deadlifts. 1 or both athletes can complete reps.

Once 10 DL are complete the pair must complete 8 synchro lateral burpees over the bar with one standing ech side of the bar. The athlete must complete the burpee part of the movement first. At the top of the burpees the athletes must JUMP IN SYNCHRO over the bar before they can start their next rep.

When 8 reps have been complete the pair must perform 6 Power cleans, and again 1 or both athletes can complete the reps.

Finally, before the last set of shuttles 4 Front squats must be completed by 1 or both athletes. Athletes can choose to go straight from the final PC into the 1st FS.

Both athletes will then complete 6 more 7m shuttles before finishing in the holding pen. Once both athletes are back in the pen the next pair can commence their shuttles at the start of the next round.

Scale It Up:

Barbell weight increases to (60/40) (M/F)

10 extra reps per round awarded for all COMPLETE rounds.

All athletes must either SIU or complete RX (45/30)

1RM Clean and STOH.

Score is Combined total weight lifted by all 3 athletes.

Description;

Only 1 athlete may lift at a time.

Each athlete can have as many attempts as they like, the bar can ascend and descend in weight.

Full extension must be achieved at the top of the Clean & any Clean is permitted (Squat, Power or Muscle) with shoulders behind the bar with legs locked out before the Jerk can be attempted.

Any variation of STOH is permitted (Strict press, Push press, Push jerk or Split jerk). For all STOH the bar must finish overhead, under control with feet stacked under the shoulders.

Final lifts will be allowed to continue & will be counted as long as the bar is off the ground for the 1st rep when the clock reaches 10:00.

ONLY 1 SIU attempt can be made on 1 lift the athlete chooses BUT if the athlete attempts the 2nd STOH and fails it the complex will not be scored and the previous heaviest lift will count NOT the current lift. The athlete can continue to attmept a heavier, and successful lifts will be scored appropriately, but the SIU wild card can only be used once.

Scale It Up;

The athlete can complete 2 STOH (total) at the end of the complex. 

 Wild card is 1 attempt to SIU on their chosen lift.

An additional 10kg bonus to their score for their successful lift on use of their one Wild Card.

In 90 seconds per athlete:

Max Cals in 30 sec C2 Bike

Max Burpee Box jumps overs (24/20) (M/F)

Description;

At the call of 3,2,1, GO! each athelte has 90 seconds to accrue as many reps as possible as follows:

30 sec C2 sprint straight into as many Burpee box jump overs as possible.

The athlete will start on the bike. When the clock starts the athelte must remain on the C2 for 30 seconds accruing as many calories as possible - damper can be set to whatever the athlete chooses.

At the 30 sec mark the athlete will dismount the bike, run to the box and complete as many Burpee box jump overs as possible in the remianing time.

Athletes may step over the box but no hands are allowed to contact the box at any time. Athletes can perform box facing or lateral Burpees.

There will be a 30 sec window for the working athlete to get back to the holding pen to release the next athlete. The next athlete cannot start until the clock hits the 2:00 mark and the 3rd athlete cannot start until the clock hits the 4:00 mark.

Scale It Up;

Box height increases to (30/24) (M/F) - each athlete can choose whether to SIU or not.

If SIU 0.5 reps extra for each box jump.

15 min AMRAP

Rowing for Cals and WB (6/3) (M/F) for reps

Description;

At the call of 3,2,1 GO! 1 athlete runs to the rower and another out to the WB target. The 3rd athlete rests.

Both athletes will commence work and accrue as many reps as possible.

Athletes can change between the rower and WB as many times in 15 minutes as they like BUT no assitance with feet straps can be given from any other athlete to another and the paddle of the rower must be set back in the catch when athletes change.

When completing WB's 1 athlete must run out to the WB target and complete as many reps as they can and when they have done as many as they like they must run back to the erg before another athlete can be released to commence WB's.

Scale It Up;

All have to SIU or not.

For every COMPLETE set of 50 WB an additional 10 points will be added.