6 Min AMRAP 

• 12 Deadlifts 
• 4 Head touch down ups 
• 6 Thrusters  
• 4 Head touch down ups 

Notes: All movements are synchro for 2 athletes while one athlete rests. Bars must NOT be dropped in this workout, 5 burpees for your entire team if dropped above the knee! Athletes can switch as they wish. Score is total reps completed x weight on the bar. Once this workout is complete athletes will have 2 minutes to clear one bar out of the way and load their bars ready for WOD 2. 

This workout starts after WOD 1, when the clock hits 08:00. 

In a 6 Min Window all athletes to find max: 

• 1 Hang clean + 2 Front squats 

Note: The bar must be deadlifted before the athlete can attempt the hang clean. The hang position is anywhere above the knee. Any hang clean is ok, power, split, squat etc. On the front squats you must squat below parallel and then stand to full extension, on the second rep you must wait until you're given the ''GOOD REP'' call from your judge before putting the bar down. Team scores are each athlete's best lift combined. 

Teams will work through this E2MOM workout in a follow the leader style WOD. 1:40 work / 20s Transition (all athletes synchro on 1-2 , one athlete working on 3-4):

1. 12 KB R.swing + 8 Goblet squats (16/12) 
2. 12 Plate GTO + 12 DB Snatch (15/10)
3. 12 Box overs (All 20'') + Max rep pull ups 
4. Max ski erg cals 

Note: DB's and KB's must not be dropped, if you drop them you will get a 5 burpee penalty for all teammates. Please do not release the ski erg handles and ''ping'' them up, replace them carefully or pass them to your teammate. On the pull ups it's one athlete working and assisting is allowed!

11 Min AMRAP: 

• Shuttle (half length then full)
• Kettlebell carry (full length) (24/16)
• Lunge up, run back 

Note: This is a YGIG workout where athletes follow each other and all complete EVERY exercise. For example, athlete 1 shuttles half, then full length, then athlete 2 shuttles, then athlete 3. Then athlete 1 will kettlebell carry, athlete 2 will carry etc....! Only one athlete can be on the floor at a time. 

6 Min AMRAP 

• 12 Deadlifts 
• 4 Head touch down ups 
• 6 Thrusters  
• 4 Head touch down ups 

Notes: All movements are synchro for 2 athletes while one athlete rests. Bars must NOT be dropped in this workout, 5 burpees for your entire team if dropped above the knee! Athletes can switch as they wish. Score is total reps completed x weight on the bar. Once this workout is complete athletes will have 2 minutes to clear one bar out of the way and load their bars ready for WOD 2. 

This workout starts after WOD 1, when the clock hits 08:00. 

In a 6 Min Window all athletes to find max: 

• 1 Hang clean + 2 Front squats 

Note: The bar must be deadlifted before the athlete can attempt the hang clean. The hang position is anywhere above the knee. Any hang clean is ok, power, split, squat etc. On the front squats you must squat below parallel and then stand to full extension, on the second rep you must wait until you're given the ''GOOD REP'' call from your judge before putting the bar down. Team scores are each athlete's best lift combined. 

Teams will work through this E2MOM workout in a follow the leader style WOD. 1:40 work / 20s Transition (all athletes synchro on 1-2 , one athlete working on 3-4):

1. 12 KB R.swing + 8 Goblet squats (16/12) 
2. 12 Plate GTO + 12 DB Snatch (15/10)
3. 12 Box overs (All 20'') + Max rep pull ups 
4. Max ski erg cals 

Note: DB's and KB's must not be dropped, if you drop them you will get a 5 burpee penalty for all teammates. Please do not release the ski erg handles and ''ping'' them up, replace them carefully or pass them to your teammate. On the pull ups it's one athlete working and assisting is allowed!

11 Min AMRAP: 

• Shuttle (half length then full)
• Kettlebell carry (full length) (24/16)
• Lunge up, run back 

Note: This is a YGIG workout where athletes follow each other and all complete EVERY exercise. For example, athlete 1 shuttles half, then full length, then athlete 2 shuttles, then athlete 3. Then athlete 1 will kettlebell carry, athlete 2 will carry etc....! Only one athlete can be on the floor at a time.