Establish a 5-rep max hang snatch
Time cap: 10 minutes
(5 minutes for female athletes, 5 minutes for male athletes)

Athletes start with two unloaded barbells (15kg and 20kg) on the ground. When the clock starts, female athletes will have 6 minutes to build to their maximum weight for 5 reps, and then male athletes will have 6 minutes to build to their maximum weight for 5 reps. Athletes can have as many attempts as they wish during their 6 minute window, and must inform the judge before each lift what weigh they are attempting. At the six-minute mark, athletes will be informed that they should swap pairs. The female barbell does not need to be unloaded before the male pair starts their lifts.

Establish a 5-rep max hang clean
Time cap: 10 minutes
(5 minutes for female athletes, 5 minutes for male athletes)

Athletes start with two unloaded barbells (15kg and 20kg) on the ground. When the clock starts, female athletes will have 6 minutes to build to their maximum weight for 5 reps, and then male athletes will have 6 minutes to build to their maximum weight for 5 reps. Athletes can have as many attempts as they wish during their 6 minute window, and must inform the judge before each lift what weigh they are attempting. At the six-minute mark, athletes will be informed that they should swap pairs. The female barbell does not need to be unloaded before the male pair starts their lifts

40/30/20 reps of:

• Synchro double dumbbell front squats (4) 22.5kg/15kg
• Handstand push ups
• Synchro double dumbbell overhead lunges (4) 22.5kg/15kg
• Burpees

All four athletes start in a line behind one another, with dumbbells on the ground. When the clock starts, athletes can pick up their dumbbells, and all four will complete 40 synchro squats. Reps can be broken up however the team chooses, and dumbbells can be placed on the ground during breaks, but all four athletes must break together. Once 40 squats have been completed, athletes will complete 40 HSPU reps, which can be broken up between athletes however they wish. Each athlete must complete at least one handstand push up rep during the workout. Once 40 HSPUs have been completed, all four athletes return to the dumbbells and complete 40 synchronised overhead lunges. Athletes may face each other for the lunges. Reps can be broken up however the team chooses, and dumbbells can be placed on the ground during breaks, but all four athletes must break together. Once 40 OH lunges have been completed, athletes will complete 40 burpee reps, which can be broken up between athletes however they wish.
This pattern is then repeated for 30 reps of each movement, and then 20 reps of each movement.

40/30/20 reps of:

• Synchro double dumbbell front squats (4) 15kg/10kg
• Hand release push ups
• Synchro double dumbbell front rack lunges (4) 15kg/10kg
• Burpees

All four athletes start in a line behind one another, with dumbbells on the ground. When the clock starts, athletes can pick up their dumbbells, and all four will complete 40 synchro squats. Reps can be broken up however the team chooses, and dumbbells can be placed on the ground during breaks, but all four athletes must break together. Once 40 squats have been completed, athletes will complete 40 HRPU reps, which can be broken up between athletes however they wish. Each athlete must complete at least one HRPU push up rep during the workout. Once 40 HRPUs have been completed, all four athletes return to the dumbbells and complete 40 synchronised front rack lunges. Athletes may face each other for the lunges. Reps can be broken up however the team chooses, and dumbbells can be placed on the ground during breaks, but all four athletes must break together. Once 40 front rack lunges have been completed, athletes will complete 40 burpee reps, which can be broken up between athletes however they wish.
This pattern is then repeated for 30 reps of each movement, and then 20 reps of each movement.

Sprint relay of:
50m run, 10 D-ball cleans 60kg/40kg RX & 40kg/30kg intermediate
30m run, 5 D-ball cleans 60kg/40kg RX & 40kg/30kg intermediate
 

All four athletes start behind their D-balls. When the clock starts, one athlete sprints to 25/15metres (marked by a cone) and back to the D-ball, and completes their 10 D-ball cleans. When the athlete completes their final D-ball rep (at the shoulder with arm fully extended), the next athlete can start their run. When all four athletes have completed this, the patter is repeated with 5 D-ball cleans per athlete. If all four athletes finish before the 8-minute time cap, they can rest for the remaining time. Athletes must perform the relay in male/female/male/female or female/male/female/male order.

AMRAP:
Max calorie assault bike YGIG (MF pair)
Max D-ball shuttle carries 60kg/40kg RX & 50kg/30kg intermediate  (MF pair)

Once the clock hits 8 minutes in Sprint and Grind part 1, two athletes (one male and one female) will work on one Assault bike and complete as many calories as possible in a four-minute window (to 12 minutes on the clock). The other two athletes will perform as many 10 metre D-ball shuttle carries as possible in the same four-minute window, with one athlete working at a time, alternating reps.

25-minute AMRAP
500 metre row
1 lap field run (3)
8 hill sprints
100 thrusters to be completed within 25 mins, 60kg/40kg RX, 40kg/30kg intermediate

All four athletes start at their rower. When the clock starts, one athlete rows 500m; when they finish, any three athletes run one lap around the field. All three must maintain contact with a band throughout the run. All four athletes then complete two hill sprints (2 each) relay style, one athlete working at a time. The band must be passed from one athlete to the next between sprints.
This forms one complete round. Athletes complete as many rounds as possible of this pattern in the 25 minutes.
During that time, the team must perform 100 thrusters, with one athlete working at a time. Thrusters can be performed at the beginning or end of any round, but not during a round. Each athlete must complete at least one thruster during the workout.

Establish a 5-rep max hang snatch
Time cap: 10 minutes
(5 minutes for female athletes, 5 minutes for male athletes)

Athletes start with two unloaded barbells (15kg and 20kg) on the ground. When the clock starts, female athletes will have 6 minutes to build to their maximum weight for 5 reps, and then male athletes will have 6 minutes to build to their maximum weight for 5 reps. Athletes can have as many attempts as they wish during their 6 minute window, and must inform the judge before each lift what weigh they are attempting. At the six-minute mark, athletes will be informed that they should swap pairs. The female barbell does not need to be unloaded before the male pair starts their lifts.

Establish a 5-rep max hang clean
Time cap: 10 minutes
(5 minutes for female athletes, 5 minutes for male athletes)

Athletes start with two unloaded barbells (15kg and 20kg) on the ground. When the clock starts, female athletes will have 6 minutes to build to their maximum weight for 5 reps, and then male athletes will have 6 minutes to build to their maximum weight for 5 reps. Athletes can have as many attempts as they wish during their 6 minute window, and must inform the judge before each lift what weigh they are attempting. At the six-minute mark, athletes will be informed that they should swap pairs. The female barbell does not need to be unloaded before the male pair starts their lifts

40/30/20 reps of:

• Synchro double dumbbell front squats (4) 22.5kg/15kg
• Handstand push ups
• Synchro double dumbbell overhead lunges (4) 22.5kg/15kg
• Burpees

All four athletes start in a line behind one another, with dumbbells on the ground. When the clock starts, athletes can pick up their dumbbells, and all four will complete 40 synchro squats. Reps can be broken up however the team chooses, and dumbbells can be placed on the ground during breaks, but all four athletes must break together. Once 40 squats have been completed, athletes will complete 40 HSPU reps, which can be broken up between athletes however they wish. Each athlete must complete at least one handstand push up rep during the workout. Once 40 HSPUs have been completed, all four athletes return to the dumbbells and complete 40 synchronised overhead lunges. Athletes may face each other for the lunges. Reps can be broken up however the team chooses, and dumbbells can be placed on the ground during breaks, but all four athletes must break together. Once 40 OH lunges have been completed, athletes will complete 40 burpee reps, which can be broken up between athletes however they wish.
This pattern is then repeated for 30 reps of each movement, and then 20 reps of each movement.

40/30/20 reps of:

• Synchro double dumbbell front squats (4) 15kg/10kg
• Hand release push ups
• Synchro double dumbbell front rack lunges (4) 15kg/10kg
• Burpees

All four athletes start in a line behind one another, with dumbbells on the ground. When the clock starts, athletes can pick up their dumbbells, and all four will complete 40 synchro squats. Reps can be broken up however the team chooses, and dumbbells can be placed on the ground during breaks, but all four athletes must break together. Once 40 squats have been completed, athletes will complete 40 HRPU reps, which can be broken up between athletes however they wish. Each athlete must complete at least one HRPU push up rep during the workout. Once 40 HRPUs have been completed, all four athletes return to the dumbbells and complete 40 synchronised front rack lunges. Athletes may face each other for the lunges. Reps can be broken up however the team chooses, and dumbbells can be placed on the ground during breaks, but all four athletes must break together. Once 40 front rack lunges have been completed, athletes will complete 40 burpee reps, which can be broken up between athletes however they wish.
This pattern is then repeated for 30 reps of each movement, and then 20 reps of each movement.

Sprint relay of:
50m run, 10 D-ball cleans 60kg/40kg RX & 40kg/30kg intermediate
30m run, 5 D-ball cleans 60kg/40kg RX & 40kg/30kg intermediate
 

All four athletes start behind their D-balls. When the clock starts, one athlete sprints to 25/15metres (marked by a cone) and back to the D-ball, and completes their 10 D-ball cleans. When the athlete completes their final D-ball rep (at the shoulder with arm fully extended), the next athlete can start their run. When all four athletes have completed this, the patter is repeated with 5 D-ball cleans per athlete. If all four athletes finish before the 8-minute time cap, they can rest for the remaining time. Athletes must perform the relay in male/female/male/female or female/male/female/male order.

AMRAP:
Max calorie assault bike YGIG (MF pair)
Max D-ball shuttle carries 60kg/40kg RX & 50kg/30kg intermediate  (MF pair)

Once the clock hits 8 minutes in Sprint and Grind part 1, two athletes (one male and one female) will work on one Assault bike and complete as many calories as possible in a four-minute window (to 12 minutes on the clock). The other two athletes will perform as many 10 metre D-ball shuttle carries as possible in the same four-minute window, with one athlete working at a time, alternating reps.

25-minute AMRAP
500 metre row
1 lap field run (3)
8 hill sprints
100 thrusters to be completed within 25 mins, 60kg/40kg RX, 40kg/30kg intermediate

All four athletes start at their rower. When the clock starts, one athlete rows 500m; when they finish, any three athletes run one lap around the field. All three must maintain contact with a band throughout the run. All four athletes then complete two hill sprints (2 each) relay style, one athlete working at a time. The band must be passed from one athlete to the next between sprints.
This forms one complete round. Athletes complete as many rounds as possible of this pattern in the 25 minutes.
During that time, the team must perform 100 thrusters, with one athlete working at a time. Thrusters can be performed at the beginning or end of any round, but not during a round. Each athlete must complete at least one thruster during the workout.