30 Synchro Plate GTOH (10/5) - 2 GTOH, 2 rest

10 Synchro Down Ups - all 4 athletes

30 Synchro Sit Ups - 2 sit up, 2 rest

10 Synchro Down Ups - all 4 athletes

30 Synchro DB Snatch (15/10) - 2 Snatch, 2 rest

10 Synchro Down Ups - all 4 athletes

30 Synchro KB Goblet squats (15/10) - 2 Squat, 2 rest

10 Synchro Down Ups - all 4 athletes

Athletes can swap in and out as many times as they like until they reach the down ups, but for reps to count 2 athletes must be in Synchro at all times.

All 4 must be together at the BOTTOM of the down ups.

The score is the total number of reps completed in 12 minutes including the GTOH (Ground To Overhead), Sit-ups, DB (Dumbell) Snatch, Goblet Squats & Down Ups.

Athletes must tag between every change over throughout the workout.

SIU BONUS: All 3 athletes must decide, as a team, to either scale up OR complete RX – if one athlete scales up the whole team must also scale up.

To SIU the athletes must use heavier Plates (15/10) AND DB (for snatch and goblet squats) (22.5/15) and in doing so they get an extra 50 reps added to their final score.

3 Power Clean (Touch & Go) + 2 Front Squats + 1 STOH (Shoulder to Overhead)

All 4 athletes have 10 minutes in which to complete a the above complex.

Only 1 athlete may lift at a time. Each athlete can have as many attempts as they like, the bar can ascend and descend in weight and there will be 1 female bar or 1 male bar with one set plates and clips.

There must be 3 complete power cleans that are 'Touch & Go' meaning the bar must contact the floor between reps but cannot rest for any period of time - as soon as the bar touches the floor the 2nd and then 3rd reps must be completed.

Full extension must be achieved at the top of each rep. Hip crease below parallel must be reached on each Front Squat and the bar must be fully locked out, under control with both feet together at the top of the STOH. Any STOH is permitted - Strict press, Push Press, Push Jerk or Split Jerk.

Score for WOD is total KG's lifted by all 4 athletes

** There is no SIU option for this workout **

6 minute AMRAP of:

5m out and back

10m out and back

15m out and back

Each round is 60m in total.

At the all of 3...2..1...GO! Athlete A will pick up the baton and complete 1 full round of sprints. The baton must be carried throughout the sprint, touching the floor behind the line of each of the 3 distance markers. On completion of a round the baton must then be placed on the floor, behind the start line, ready for the next athlete to pick it up and complete their set of sprints.

Each round must be completed in full by 1 athlete and the athletes must rotate, in order (A, B, C, D, A, B, C, D etc), throughout the workout.

When the 6 minutes AMRAP is over only FULL sprints will be counted. For example....

8 full rounds (5,10 &15m) has been completed and the running when the 6 minutes is up has been to the 5m line and back, they have reached the 10m line but NOT made it back to the start line. Therefore the score for the workout will be:

8 rounds + 10m (5m line & back = 10m). The start of the 10m sprint, out and back, is not counted.

SIU bonus: The team can choose to carry a light wooden baton or a DB (7kg for male teams, 5kg for female teams). The whole team must choose to scale up, or not, and teams who choose to are awarded an additional complete round of 60m.

In a 15 minute window

Pair 1: 80 OH Plate lunges (10/5)

Pair 2: 70 Wallballs (6/3)

Pair 1: 60 KB Swings (16/12)

Pair 2: 50 Plate Burpees

In remaining time:

- Max Box Jump overs (24/20) and

- Row for calories

There are 2 scores for this workout:

A) Calories accumulated on the rower

B) 260 + Box jump overs

At the call of 3-2-1 GO! The first pair (Athletes A&B) must run out to the first station and complete 80 OH plate lunges between them - they can swap in and out as many times as they like, whilst Pair 2 (Athletes C&D) start accruing calories on the rower.

The first pair (A&B) must run back to the start line & tag in the 2nd Pair (C&D) who can run out to the 2nd station and complete 70 wall balls whilst the first pair (A&B) accrue calories on the rower.

Then the 1st pair (A&B) must then complete 60 KB swings, on station 3, between them whilst pair 2 (C&D) row. Then pair 2 (C&D) complete the Plate Burpees.

Once the Plate Burpees are complete and all 4 athletes are back at the start line, all 4 athletes can accrue as many calories & box jumps as possible in the remaining time. They can swap in and out of the row & box jump overs as many times as they like.

* Scale It Up options on the Wallball (9/6), Kettlebell (20/16) & Plates (15/10) - all athletes must Scale Up for additional reps to be awarded.

Additional 30 reps added to the box jump overs score if scaled up.

In a 15 minute window

Pair 1: 80 OH Plate lunges (10/5)

Pair 2: 70 Wallballs (6/3)

Pair 1: 60 KB Swings (16/12)

Pair 2: 50 Plate Burpees

In remaining time:

- Max Box Jump overs (24/20) and

- Row for calories

There are 2 scores for this workout:

A) Calories accumulated on the rower

B) 260 + Box jump overs

At the call of 3-2-1 GO! The first pair (Athletes A&B) must run out to the first station and complete 80 OH plate lunges between them - they can swap in and out as many times as they like, whilst Pair 2 (Athletes C&D) start accruing calories on the rower.

The first pair (A&B) must run back to the start line & tag in the 2nd Pair (C&D) who can run out to the 2nd station and complete 70 wall balls whilst the first pair (A&B) accrue calories on the rower.

Then the 1st pair (A&B) must then complete 60 KB swings, on station 3, between them whilst pair 2 (C&D) row. Then pair 2 (C&D) complete the Plate Burpees.

Once the Plate Burpees are complete and all 4 athletes are back at the start line, all 4 athletes can accrue as many calories & box jumps as possible in the remaining time. They can swap in and out of the row & box jump overs as many times as they like.

* Scale It Up options on the Wallball (9/6), Kettlebell (20/16) & Plates (15/10) - all athletes must Scale Up for additional reps to be awarded.

Additional 30 reps added to the box jump overs score if scaled up.

30 Synchro Plate GTOH (10/5) - 2 GTOH, 2 rest

10 Synchro Down Ups - all 4 athletes

30 Synchro Sit Ups - 2 sit up, 2 rest

10 Synchro Down Ups - all 4 athletes

30 Synchro DB Snatch (15/10) - 2 Snatch, 2 rest

10 Synchro Down Ups - all 4 athletes

30 Synchro KB Goblet squats (15/10) - 2 Squat, 2 rest

10 Synchro Down Ups - all 4 athletes

Athletes can swap in and out as many times as they like until they reach the down ups, but for reps to count 2 athletes must be in Synchro at all times.

All 4 must be together at the BOTTOM of the down ups.

The score is the total number of reps completed in 12 minutes including the GTOH (Ground To Overhead), Sit-ups, DB (Dumbell) Snatch, Goblet Squats & Down Ups.

Athletes must tag between every change over throughout the workout.

SIU BONUS: All 3 athletes must decide, as a team, to either scale up OR complete RX – if one athlete scales up the whole team must also scale up.

To SIU the athletes must use heavier Plates (15/10) AND DB (for snatch and goblet squats) (22.5/15) and in doing so they get an extra 50 reps added to their final score.

3 Power Clean (Touch & Go) + 2 Front Squats + 1 STOH (Shoulder to Overhead)

All 4 athletes have 10 minutes in which to complete a the above complex.

Only 1 athlete may lift at a time. Each athlete can have as many attempts as they like, the bar can ascend and descend in weight and there will be 1 female bar or 1 male bar with one set plates and clips.

There must be 3 complete power cleans that are 'Touch & Go' meaning the bar must contact the floor between reps but cannot rest for any period of time - as soon as the bar touches the floor the 2nd and then 3rd reps must be completed.

Full extension must be achieved at the top of each rep. Hip crease below parallel must be reached on each Front Squat and the bar must be fully locked out, under control with both feet together at the top of the STOH. Any STOH is permitted - Strict press, Push Press, Push Jerk or Split Jerk.

Score for WOD is total KG's lifted by all 4 athletes

** There is no SIU option for this workout **

6 minute AMRAP of:

5m out and back

10m out and back

15m out and back

Each round is 60m in total.

At the all of 3...2..1...GO! Athlete A will pick up the baton and complete 1 full round of sprints. The baton must be carried throughout the sprint, touching the floor behind the line of each of the 3 distance markers. On completion of a round the baton must then be placed on the floor, behind the start line, ready for the next athlete to pick it up and complete their set of sprints.

Each round must be completed in full by 1 athlete and the athletes must rotate, in order (A, B, C, D, A, B, C, D etc), throughout the workout.

When the 6 minutes AMRAP is over only FULL sprints will be counted. For example....

8 full rounds (5,10 &15m) has been completed and the running when the 6 minutes is up has been to the 5m line and back, they have reached the 10m line but NOT made it back to the start line. Therefore the score for the workout will be:

8 rounds + 10m (5m line & back = 10m). The start of the 10m sprint, out and back, is not counted.

SIU bonus: The team can choose to carry a light wooden baton or a DB (7kg for male teams, 5kg for female teams). The whole team must choose to scale up, or not, and teams who choose to are awarded an additional complete round of 60m.

In a 15 minute window

Pair 1: 80 OH Plate lunges (10/5)

Pair 2: 70 Wallballs (6/3)

Pair 1: 60 KB Swings (16/12)

Pair 2: 50 Plate Burpees

In remaining time:

- Max Box Jump overs (24/20) and

- Row for calories

There are 2 scores for this workout:

A) Calories accumulated on the rower

B) 260 + Box jump overs

At the call of 3-2-1 GO! The first pair (Athletes A&B) must run out to the first station and complete 80 OH plate lunges between them - they can swap in and out as many times as they like, whilst Pair 2 (Athletes C&D) start accruing calories on the rower.

The first pair (A&B) must run back to the start line & tag in the 2nd Pair (C&D) who can run out to the 2nd station and complete 70 wall balls whilst the first pair (A&B) accrue calories on the rower.

Then the 1st pair (A&B) must then complete 60 KB swings, on station 3, between them whilst pair 2 (C&D) row. Then pair 2 (C&D) complete the Plate Burpees.

Once the Plate Burpees are complete and all 4 athletes are back at the start line, all 4 athletes can accrue as many calories & box jumps as possible in the remaining time. They can swap in and out of the row & box jump overs as many times as they like.

* Scale It Up options on the Wallball (9/6), Kettlebell (20/16) & Plates (15/10) - all athletes must Scale Up for additional reps to be awarded.

Additional 30 reps added to the box jump overs score if scaled up.

In a 15 minute window

Pair 1: 80 OH Plate lunges (10/5)

Pair 2: 70 Wallballs (6/3)

Pair 1: 60 KB Swings (16/12)

Pair 2: 50 Plate Burpees

In remaining time:

- Max Box Jump overs (24/20) and

- Row for calories

There are 2 scores for this workout:

A) Calories accumulated on the rower

B) 260 + Box jump overs

At the call of 3-2-1 GO! The first pair (Athletes A&B) must run out to the first station and complete 80 OH plate lunges between them - they can swap in and out as many times as they like, whilst Pair 2 (Athletes C&D) start accruing calories on the rower.

The first pair (A&B) must run back to the start line & tag in the 2nd Pair (C&D) who can run out to the 2nd station and complete 70 wall balls whilst the first pair (A&B) accrue calories on the rower.

Then the 1st pair (A&B) must then complete 60 KB swings, on station 3, between them whilst pair 2 (C&D) row. Then pair 2 (C&D) complete the Plate Burpees.

Once the Plate Burpees are complete and all 4 athletes are back at the start line, all 4 athletes can accrue as many calories & box jumps as possible in the remaining time. They can swap in and out of the row & box jump overs as many times as they like.

* Scale It Up options on the Wallball (9/6), Kettlebell (20/16) & Plates (15/10) - all athletes must Scale Up for additional reps to be awarded.

Additional 30 reps added to the box jump overs score if scaled up.