9 Min AMRAP

• 12 Cleans
• 11 TTB  (Hanging knee raises for scaled)
• 6 Snatches 
• 11 Chest to bar pull ups(M)/ Pull ups (F) (scaled = pull ups, assisted allowed)

Bar weight increases every round:

RX Male: 60-70-80-90-100

RX Female: 40 -45-55-65-70

SC Male: 40-45-50-60-70

SC Female: 25-30-35-40-45

YGIG rounds, both athletes complete every workout (1, 1, 2, 2, 3, 3)

Round 1 

• 12 Sandbag squats(30/20)
• 8 Box jump overs - sc can step (24/20)

Round 2 

• 10 Sandbag Cleans
• 10 Box jump overs (sc can step) (24/20’’)

Round 3

• 8 sandbag facing burpees over sandbag
• 12 Box jump overs (sc can step) (24/20’’)

For time (RX): 

• Buy in 8 Synchro Shuttles (with sandbag) up and back is 1 rep
•  
• 40 ALT DB GTO (22.5/15)
• 40 Walking sandbag lunges (30/20)
• 40 ALT DB GTO (22.5/15)
•  
• Buy out 8 Synchro shuttles (with sandbag)
• Max bar muscle ups to cap

For time (SCALED):

• Buy in 8 Synchro Shuttles(with sandbag)
•  
• 40 ALT DB GTO(15/10)
• 40 Synchro walking lunges 
• 40 ALT DB GTO (15/10)
•  
• Buy out 8 Synchro shuttles (with sandbag)
• Max synchro burpees to cap

NOTE: 1 up and back shuttle = 1 rep

Cap = 10 mins

9 Min AMRAP

• 12 Cleans
• 11 TTB  (Hanging knee raises for scaled)
• 6 Snatches 
• 11 Chest to bar pull ups(M)/ Pull ups (F) (scaled = pull ups, assisted allowed)

Bar weight increases every round:

RX Male: 60-70-80-90-100

RX Female: 40 -45-55-65-70

SC Male: 40-45-50-60-70

SC Female: 25-30-35-40-45

YGIG rounds, both athletes complete every workout (1, 1, 2, 2, 3, 3)

Round 1 

• 12 Sandbag squats(30/20)
• 8 Box jump overs - sc can step (24/20)

Round 2 

• 10 Sandbag Cleans
• 10 Box jump overs (sc can step) (24/20’’)

Round 3

• 8 sandbag facing burpees over sandbag
• 12 Box jump overs (sc can step) (24/20’’)

For time (RX): 

• Buy in 8 Synchro Shuttles (with sandbag) up and back is 1 rep
•  
• 40 ALT DB GTO (22.5/15)
• 40 Walking sandbag lunges (30/20)
• 40 ALT DB GTO (22.5/15)
•  
• Buy out 8 Synchro shuttles (with sandbag)
• Max bar muscle ups to cap

For time (SCALED):

• Buy in 8 Synchro Shuttles(with sandbag)
•  
• 40 ALT DB GTO(15/10)
• 40 Synchro walking lunges 
• 40 ALT DB GTO (15/10)
•  
• Buy out 8 Synchro shuttles (with sandbag)
• Max synchro burpees to cap

NOTE: 1 up and back shuttle = 1 rep

Cap = 10 mins

9 Min AMRAP

• 12 Cleans
• 11 TTB  (Hanging knee raises for scaled)
• 6 Snatches 
• 11 Chest to bar pull ups(M)/ Pull ups (F) (scaled = pull ups, assisted allowed)

Bar weight increases every round:

RX Male: 60-70-80-90-100

RX Female: 40 -45-55-65-70

SC Male: 40-45-50-60-70

SC Female: 25-30-35-40-45

YGIG rounds, both athletes complete every workout (1, 1, 2, 2, 3, 3)

Round 1 

• 12 Sandbag squats(30/20)
• 8 Box jump overs - sc can step (24/20)

Round 2 

• 10 Sandbag Cleans
• 10 Box jump overs (sc can step) (24/20’’)

Round 3

• 8 sandbag facing burpees over sandbag
• 12 Box jump overs (sc can step) (24/20’’)

For time (RX): 

• Buy in 8 Synchro Shuttles (with sandbag) up and back is 1 rep
•  
• 40 ALT DB GTO (22.5/15)
• 40 Walking sandbag lunges (30/20)
• 40 ALT DB GTO (22.5/15)
•  
• Buy out 8 Synchro shuttles (with sandbag)
• Max bar muscle ups to cap

For time (SCALED):

• Buy in 8 Synchro Shuttles(with sandbag)
•  
• 40 ALT DB GTO(15/10)
• 40 Synchro walking lunges 
• 40 ALT DB GTO (15/10)
•  
• Buy out 8 Synchro shuttles (with sandbag)
• Max synchro burpees to cap

NOTE: 1 up and back shuttle = 1 rep

Cap = 10 mins

9 Min AMRAP

• 12 Cleans
• 11 TTB  (Hanging knee raises for scaled)
• 6 Snatches 
• 11 Chest to bar pull ups(M)/ Pull ups (F) (scaled = pull ups, assisted allowed)

Bar weight increases every round:

RX Male: 60-70-80-90-100

RX Female: 40 -45-55-65-70

SC Male: 40-45-50-60-70

SC Female: 25-30-35-40-45

YGIG rounds, both athletes complete every workout (1, 1, 2, 2, 3, 3)

Round 1 

• 12 Sandbag squats(30/20)
• 8 Box jump overs - sc can step (24/20)

Round 2 

• 10 Sandbag Cleans
• 10 Box jump overs (sc can step) (24/20’’)

Round 3

• 8 sandbag facing burpees over sandbag
• 12 Box jump overs (sc can step) (24/20’’)

For time (RX): 

• Buy in 8 Synchro Shuttles (with sandbag) up and back is 1 rep
•  
• 40 ALT DB GTO (22.5/15)
• 40 Walking sandbag lunges (30/20)
• 40 ALT DB GTO (22.5/15)
•  
• Buy out 8 Synchro shuttles (with sandbag)
• Max bar muscle ups to cap

For time (SCALED):

• Buy in 8 Synchro Shuttles(with sandbag)
•  
• 40 ALT DB GTO(15/10)
• 40 Synchro walking lunges 
• 40 ALT DB GTO (15/10)
•  
• Buy out 8 Synchro shuttles (with sandbag)
• Max synchro burpees to cap

NOTE: 1 up and back shuttle = 1 rep

Cap = 10 mins