PART A 

6 Min AMRAP (MF pairs all synchro)

• 12 Up and over wall (6 reps per MF pair)
• 18 Thrusters (40/30)
• 22 Power cleans
• 28 Hanging knee raises 

On 6 minutes athletes go straight into PART B

PART B

On 6 Minutes all athletes to establish max complex of: 

3 Deadlifts 

2 Hang cleans 

1 Front squat 

Cap = 6 Mins 

12 Min AMRAP 

1. Rowing calories **

Each athlete to complete a 3 Min stint on the rower.

2. In the meantime the other 3 athletes will work all synchro to complete:

• 30 Plate GTO (15/10)

• 25 Sit ups

• 20 ALT OH plate R.Lunges

• 15 Burpees to plate

Complete the following for time: 

• 10 Synchro Burpees over wall (all athletes = 1 rep) 
• 60 Synchro wallballs (MF pairs) - All athletes to white line
• 8 Synchro Burpees over wall (all athletes)
• 60 Synchro DB GTO(MF Pairs 17.5/12.5)
• 6 Synchro Burpees over wall (all athletes 
• 60 Synchro wallballs 
• 4 Synchro Burpees over wall (all athletes)

Cap = 10 mins