For time:

• 5000M Bike erg

&

45- 30 - 15

• Syncro Box Jumps 24/20”
• Syncro STOH 50/35kg 

Time cap: 12 mins

Notes: 

• 2 Athletes on syncro, 1 on the bike. Athletes can be swapped in as you like.
• Score is the finish time.

GTOH SPEED LADDER

For time: 

30 @ 50kg /35kg 

20 @ 65 kg / 42.5  

15 @ 80 kg/ 55 kg 

9 @ 100kg/ 70kg 

3 @ 115kg/ 85kg 

Time cap: 8 mins

For time:

2000m / 1600m Row

EMOM - 3 Syncro devils press (mens 22.5kg/ 20kg/ 15kg) ( women's 15kg/ 12.5kg/10kg )

Front rack hold 60/40kg Whilst row is happening 

Time cap: 10 mins

AMRAP 15

Syncro 30 Wall balls 1 x 12kg @9ft + 1 x 9kg 10ft / 1 x 9kg @9ft + 1 x 6kg @ 10ft

Syncro 15 Pull Ups

Notes:

*2 Athletes working 1 resting, change as required.

*Every time you change movement 1 athlete completes 25 double unders

1 round = 30 / 25 / 15 / 25 

3RM Overhead Squat

Note: Barbell taken from the floor

For time:

• 5000M Bike erg

&

45- 30 - 15

• Syncro Box Jumps 24/20”
• Syncro STOH 50/35kg 

Time cap: 12 mins

Notes: 

• 2 Athletes on syncro, 1 on the bike. Athletes can be swapped in as you like.
• Score is the finish time.

GTOH SPEED LADDER

For time: 

30 @ 50kg /35kg 

20 @ 65 kg / 42.5  

15 @ 80 kg/ 55 kg 

9 @ 100kg/ 70kg 

3 @ 115kg/ 85kg 

Time cap: 8 mins

For time:

2000m / 1600m Row

EMOM - 3 Syncro devils press (mens 22.5kg/ 20kg/ 15kg) ( women's 15kg/ 12.5kg/10kg )

Front rack hold 60/40kg Whilst row is happening 

Time cap: 10 mins

AMRAP 15

Syncro 30 Wall balls 1 x 12kg @9ft + 1 x 9kg 10ft / 1 x 9kg @9ft + 1 x 6kg @ 10ft

Syncro 15 Pull Ups

Notes:

*2 Athletes working 1 resting, change as required.

*Every time you change movement 1 athlete completes 25 double unders

1 round = 30 / 25 / 15 / 25 

3RM Overhead Squat

Note: Barbell taken from the floor