3 rounds for time:

400m Run

30 synchro db snatches (1x 22.5/15) *INDI not synchro still 30. 

20 box step overs 

8 min AMRAP

40 Single skips 

12 Synchro KB Lunges/ INDI not synchro still 12 (24/16)

40 skips 

12 Synchro KB OH Swings/ INDI not synchro still 12 (24/16)

Every 3 mins x 3

500m ski erg 

In remaining time: Max burpees over bar. 

*MP- synchro burpees/ INDI solo burpees 

SCORE A= slowest ski score

SCORE B= Total burpees 

FIND A MAX WEIGHT FOR:

2 Deadlifts + 2 Hang cleans + 2 Front squats 

0-4 mins= F athlete

4-8 mins= M athlete

Can have as many attempts as you wish but must be complete within your window. 

SCORE= Total weights combined of your best succesful lift. 

0-4 mins: FIND A 6 REP MAX DEADLIFT 

4-8 mins: FIND A 3 REP STOH 

SCORE= Best DL + STOH combined weight. 

3 rounds for time:

400m Run

30 synchro db snatches (1x 22.5/15) *INDI not synchro still 30. 

20 box step overs 

8 min AMRAP

40 Single skips 

12 Synchro KB Lunges/ INDI not synchro still 12 (24/16)

40 skips 

12 Synchro KB OH Swings/ INDI not synchro still 12 (24/16)

Every 3 mins x 3

500m ski erg 

In remaining time: Max burpees over bar. 

*MP- synchro burpees/ INDI solo burpees 

SCORE A= slowest ski score

SCORE B= Total burpees 

FIND A MAX WEIGHT FOR:

2 Deadlifts + 2 Hang cleans + 2 Front squats 

0-4 mins= F athlete

4-8 mins= M athlete

Can have as many attempts as you wish but must be complete within your window. 

SCORE= Total weights combined of your best succesful lift. 

0-4 mins: FIND A 6 REP MAX DEADLIFT 

4-8 mins: FIND A 3 REP STOH 

SCORE= Best DL + STOH combined weight. 

3 rounds for time:

400m Run

30 synchro db snatches (1x 22.5/15) *INDI not synchro still 30. 

20 box step overs 

8 min AMRAP

40 Single skips 

12 Synchro KB Lunges/ INDI not synchro still 12 (24/16)

40 skips 

12 Synchro KB OH Swings/ INDI not synchro still 12 (24/16)

Every 3 mins x 3

500m ski erg 

In remaining time: Max burpees over bar. 

*MP- synchro burpees/ INDI solo burpees 

SCORE A= slowest ski score

SCORE B= Total burpees 

FIND A MAX WEIGHT FOR:

2 Deadlifts + 2 Hang cleans + 2 Front squats 

0-4 mins= F athlete

4-8 mins= M athlete

Can have as many attempts as you wish but must be complete within your window. 

SCORE= Total weights combined of your best succesful lift. 

0-4 mins: FIND A 6 REP MAX DEADLIFT 

4-8 mins: FIND A 3 REP STOH 

SCORE= Best DL + STOH combined weight.