4 Rounds for time, in Pairs, switching partners as you wish: 

8 Box Overs (24/20'')

12 Thrusters (40/30)

8 Head touch down ups 

12 Hang power cleans 

Cap = 8 mins 

Part A = Max meters rowed in 15 minutes, switch as you wish. 

15 Min window for athletes to find: 

Athlete 1: 5rm Front squat

Athlete 2: 3rm Bench

Athlete 3: 1rm Snatch

NOTE: One athlete will max out one chosen lift. They must only complete their chosen lift and cannot change once the attempts have started. Changes on the rower can happen at any time and as often as the team wants. 

7 Min AMRAP (ALL Synchro): 

10 Line facing burpees over gap

20 Post reverse lunges 

10 Line facing broad jumps 

20 Post squats

4 Rounds for time, in Pairs, switching partners as you wish: 

8 Box Overs (24/20'')

12 Thrusters (40/30)

8 Head touch down ups 

12 Hang power cleans 

Cap = 8 mins 

Part A = Max meters rowed in 15 minutes, switch as you wish. 

15 Min window for athletes to find: 

Athlete 1: 5rm Front squat

Athlete 2: 3rm Bench

Athlete 3: 1rm Snatch

NOTE: One athlete will max out one chosen lift. They must only complete their chosen lift and cannot change once the attempts have started. Changes on the rower can happen at any time and as often as the team wants. 

7 Min AMRAP (ALL Synchro): 

10 Line facing burpees over gap

20 Post reverse lunges 

10 Line facing broad jumps 

20 Post squats