7 MIN AMRAP

• 30 Box overs (24/20) 
• 20 Synchro DB Hang Clean and STO (22.5/15) - (15/10) 
• 10 Synchro DB goblet squats

NOTE: One box will be provided per team, athletes can change box heights as they wish and jumps or steps are allowed. The DB Hang Clean and STO must start from the hip, not the floor and finish with body extended and arm extended with DB's overhead. The Goblet squats must be synchro at hip crease below waist and full extension of the hips and knee at the top. Score = Rounds + Reps completed 

WODS 2+3 will be completed back to back, with no rest between, on a 12 minute running clock. 

In a 6 Min window both athletes to find a max weight:

• 1 Deadlift + 2 Hang power cleans + 3 Front squats 

NOTE: Athletes can load their bars before the workout starts. Clips must be used. Athletes must load their own bars at the correct weight ready for WOD 3. Athletes must hold the bar in the front rack position at the end of their complex until their judge gives them the ''GOOD REP'' call. 

6 Min AMRAP 

• 6 Synchro Deadlifts 70/45 (scaled 60/40)
• 8 Synchro Head touch Burpees
• 10 Pull ups (scaled can assist)

NOTE: Deadlifts must be synchro at the floor and hip at extension. The head touch on the burpees must be synchro on the floor, as does the jump and clap above shoulder height. The pull ups are split between the athletes and one or both athletes can complete these. Athletes must strip their bars and replace their weights at the end of this workout before leaving the workout floor.  

For time: 

• 100 DUBS or 200 singles 
• 10 Synchro Single DB devil press (22.5/15) - (15/10)
• 20 Synchro DB Goblet reverse lunges 
• 30 Toes to bar (or 60 Knee raises) - Scaled 30 Sit ups 
• 100 DUBS or 200 singles 
• 10 Synchro DB Thrusters 
• 20 Synchro DB Goblet reverse lunges 
• 30 HSPU’s (or 60 push ups) Scaled 30 Push ups
• 100 DUBS or 200 singles

NOTE: DUBS/singles can be split or one athlete can do all. Teams must choose between DUBS or singles before the workout starts. Each double under counts for 2 single skips. For RX each HSPU counts for 2 push ups and each TTB counts for 2 hanging knee raises, these must also be chosen before the workout starts. Full movement details will be shown in a demo before this workout. 

7 MIN AMRAP

• 30 Box overs (24/20) 
• 20 Synchro DB Hang Clean and STO (22.5/15) - (15/10) 
• 10 Synchro DB goblet squats

NOTE: One box will be provided per team, athletes can change box heights as they wish and jumps or steps are allowed. The DB Hang Clean and STO must start from the hip, not the floor and finish with body extended and arm extended with DB's overhead. The Goblet squats must be synchro at hip crease below waist and full extension of the hips and knee at the top. Score = Rounds + Reps completed 

WODS 2+3 will be completed back to back, with no rest between, on a 12 minute running clock. 

In a 6 Min window both athletes to find a max weight:

• 1 Deadlift + 2 Hang power cleans + 3 Front squats 

NOTE: Athletes can load their bars before the workout starts. Clips must be used. Athletes must load their own bars at the correct weight ready for WOD 3. Athletes must hold the bar in the front rack position at the end of their complex until their judge gives them the ''GOOD REP'' call. 

6 Min AMRAP 

• 6 Synchro Deadlifts 70/45 (scaled 60/40)
• 8 Synchro Head touch Burpees
• 10 Pull ups (scaled can assist)

NOTE: Deadlifts must be synchro at the floor and hip at extension. The head touch on the burpees must be synchro on the floor, as does the jump and clap above shoulder height. The pull ups are split between the athletes and one or both athletes can complete these. Athletes must strip their bars and replace their weights at the end of this workout before leaving the workout floor.  

For time: 

• 100 DUBS or 200 singles 
• 10 Synchro Single DB devil press (22.5/15) - (15/10)
• 20 Synchro DB Goblet reverse lunges 
• 30 Toes to bar (or 60 Knee raises) - Scaled 30 Sit ups 
• 100 DUBS or 200 singles 
• 10 Synchro DB Thrusters 
• 20 Synchro DB Goblet reverse lunges 
• 30 HSPU’s (or 60 push ups) Scaled 30 Push ups
• 100 DUBS or 200 singles

NOTE: DUBS/singles can be split or one athlete can do all. Teams must choose between DUBS or singles before the workout starts. Each double under counts for 2 single skips. For RX each HSPU counts for 2 push ups and each TTB counts for 2 hanging knee raises, these must also be chosen before the workout starts. Full movement details will be shown in a demo before this workout.