3 Rounds of
Max reps in 60 secs on each station
Minute 1
Wall Balls over the rig to each other
Minute 2
Wall Walks (You Go I Go)
Minute 3
Partner A Kettlebell Hang Snatch 
Partner B Max Calorie Row
Minute 4
Partner A Max Calorie Row
Partner B Kettlebell Hang Snatch
Minute 5
Rest

Weights

RX
Wall Ball 6kg/9kg
Kettlebell 24kg/16kg

Scaled
Wall Ball 6kg/9kg
Kettlebell 20kg/12kg

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

For Time:
50 Toes to Bar/Knee Raises (split between you)
Whilst one athlete is one the rig the other athlete must be holding 2 x Dumbbells
10 x 50ft Shuttle Runs (Together)
50 Dumbbell Shoulder to Overhead (split between you)
Whilst one athlete is performing the STOH the other athlete be dead hanging from the rig
10 x 50ft Shuttle Runs (Together)
50 Burpee Pull Ups/Burpee Dumbbell Powercleans (You Go I Go)
10 x 50ft Shuttle Runs (Together)

Weights

RX
Dumbbells 2x22.5kg/2x15kg

Scaled
Dumbbells 2x15kg/2x10kg

Workout 4 is a 12 minute AMRAP of max synchro burpees over the worm.

Every 3 minutes including 0:00 perform

RX
3 Worm Ground to Overhead
6 Worm Shoulder to Overhead
9 Worm Thrusters

Scaled
9 Worm Deadlifts
6 Worm Shoulder to Overhead
3 Worm Thrusters

Worm weights are the same for both RX and Scaled.

70kg/50kg

3 Rounds of
Max reps in 60 secs on each station
Minute 1
Wall Balls over the rig to each other
Minute 2
Wall Walks (You Go I Go)
Minute 3
Partner A Kettlebell Hang Snatch 
Partner B Max Calorie Row
Minute 4
Partner A Max Calorie Row
Partner B Kettlebell Hang Snatch
Minute 5
Rest

Weights

RX
Wall Ball 6kg/9kg
Kettlebell 24kg/16kg

Scaled
Wall Ball 6kg/9kg
Kettlebell 20kg/12kg

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

For Time:
50 Toes to Bar/Knee Raises (split between you)
Whilst one athlete is one the rig the other athlete must be holding 2 x Dumbbells
10 x 50ft Shuttle Runs (Together)
50 Dumbbell Shoulder to Overhead (split between you)
Whilst one athlete is performing the STOH the other athlete be dead hanging from the rig
10 x 50ft Shuttle Runs (Together)
50 Burpee Pull Ups/Burpee Dumbbell Powercleans (You Go I Go)
10 x 50ft Shuttle Runs (Together)

Weights

RX
Dumbbells 2x22.5kg/2x15kg

Scaled
Dumbbells 2x15kg/2x10kg

Workout 4 is a 12 minute AMRAP of max synchro burpees over the worm.

Every 3 minutes including 0:00 perform

RX
3 Worm Ground to Overhead
6 Worm Shoulder to Overhead
9 Worm Thrusters

Scaled
9 Worm Deadlifts
6 Worm Shoulder to Overhead
3 Worm Thrusters

Worm weights are the same for both RX and Scaled.

70kg/50kg

3 Rounds of
Max reps in 60 secs on each station
Minute 1
Wall Balls over the rig to each other
Minute 2
Wall Walks (You Go I Go)
Minute 3
Partner A Kettlebell Hang Snatch 
Partner B Max Calorie Row
Minute 4
Partner A Max Calorie Row
Partner B Kettlebell Hang Snatch
Minute 5
Rest

Weights

RX
Wall Ball 6kg/9kg
Kettlebell 24kg/16kg

Scaled
Wall Ball 6kg/9kg
Kettlebell 20kg/12kg

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

For Time:
50 Toes to Bar/Knee Raises (split between you)
Whilst one athlete is one the rig the other athlete must be holding 2 x Dumbbells
10 x 50ft Shuttle Runs (Together)
50 Dumbbell Shoulder to Overhead (split between you)
Whilst one athlete is performing the STOH the other athlete be dead hanging from the rig
10 x 50ft Shuttle Runs (Together)
50 Burpee Pull Ups/Burpee Dumbbell Powercleans (You Go I Go)
10 x 50ft Shuttle Runs (Together)

Weights

RX
Dumbbells 2x22.5kg/2x15kg

Scaled
Dumbbells 2x15kg/2x10kg

Workout 4 is a 12 minute AMRAP of max synchro burpees over the worm.

Every 3 minutes including 0:00 perform

RX
3 Worm Ground to Overhead
6 Worm Shoulder to Overhead
9 Worm Thrusters

Scaled
9 Worm Deadlifts
6 Worm Shoulder to Overhead
3 Worm Thrusters

Worm weights are the same for both RX and Scaled.

70kg/50kg

3 Rounds of
Max reps in 60 secs on each station
Minute 1
Wall Balls over the rig to each other
Minute 2
Wall Walks (You Go I Go)
Minute 3
Partner A Kettlebell Hang Snatch 
Partner B Max Calorie Row
Minute 4
Partner A Max Calorie Row
Partner B Kettlebell Hang Snatch
Minute 5
Rest

Weights

RX
Wall Ball 6kg/9kg
Kettlebell 24kg/16kg

Scaled
Wall Ball 6kg/9kg
Kettlebell 20kg/12kg

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

For Time:
50 Toes to Bar/Knee Raises (split between you)
Whilst one athlete is one the rig the other athlete must be holding 2 x Dumbbells
10 x 50ft Shuttle Runs (Together)
50 Dumbbell Shoulder to Overhead (split between you)
Whilst one athlete is performing the STOH the other athlete be dead hanging from the rig
10 x 50ft Shuttle Runs (Together)
50 Burpee Pull Ups/Burpee Dumbbell Powercleans (You Go I Go)
10 x 50ft Shuttle Runs (Together)

Weights

RX
Dumbbells 2x22.5kg/2x15kg

Scaled
Dumbbells 2x15kg/2x10kg

Workout 4 is a 12 minute AMRAP of max synchro burpees over the worm.

Every 3 minutes including 0:00 perform

RX
3 Worm Ground to Overhead
6 Worm Shoulder to Overhead
9 Worm Thrusters

Scaled
9 Worm Deadlifts
6 Worm Shoulder to Overhead
3 Worm Thrusters

Worm weights are the same for both RX and Scaled.

70kg/50kg

3 Rounds of
Max reps in 60 secs on each station
Minute 1
Wall Balls over the rig to each other
Minute 2
Wall Walks (You Go I Go)
Minute 3
Partner A Kettlebell Hang Snatch 
Partner B Max Calorie Row
Minute 4
Partner A Max Calorie Row
Partner B Kettlebell Hang Snatch
Minute 5
Rest

Weights

RX
Wall Ball 6kg/9kg
Kettlebell 24kg/16kg

Scaled
Wall Ball 6kg/9kg
Kettlebell 20kg/12kg

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

For Time:
50 Toes to Bar/Knee Raises (split between you)
Whilst one athlete is one the rig the other athlete must be holding 2 x Dumbbells
10 x 50ft Shuttle Runs (Together)
50 Dumbbell Shoulder to Overhead (split between you)
Whilst one athlete is performing the STOH the other athlete be dead hanging from the rig
10 x 50ft Shuttle Runs (Together)
50 Burpee Pull Ups/Burpee Dumbbell Powercleans (You Go I Go)
10 x 50ft Shuttle Runs (Together)

Weights

RX
Dumbbells 2x22.5kg/2x15kg

Scaled
Dumbbells 2x15kg/2x10kg

Workout 4 is a 12 minute AMRAP of max synchro burpees over the worm.

Every 3 minutes including 0:00 perform

RX
3 Worm Ground to Overhead
6 Worm Shoulder to Overhead
9 Worm Thrusters

Scaled
9 Worm Deadlifts
6 Worm Shoulder to Overhead
3 Worm Thrusters

Worm weights are the same for both RX and Scaled.

70kg/50kg

3 Rounds of
Max reps in 60 secs on each station
Minute 1
Wall Balls over the rig to each other
Minute 2
Wall Walks (You Go I Go)
Minute 3
Partner A Kettlebell Hang Snatch 
Partner B Max Calorie Row
Minute 4
Partner A Max Calorie Row
Partner B Kettlebell Hang Snatch
Minute 5
Rest

Weights

RX
Wall Ball 6kg/9kg
Kettlebell 24kg/16kg

Scaled
Wall Ball 6kg/9kg
Kettlebell 20kg/12kg

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

For Time:
50 Toes to Bar/Knee Raises (split between you)
Whilst one athlete is one the rig the other athlete must be holding 2 x Dumbbells
10 x 50ft Shuttle Runs (Together)
50 Dumbbell Shoulder to Overhead (split between you)
Whilst one athlete is performing the STOH the other athlete be dead hanging from the rig
10 x 50ft Shuttle Runs (Together)
50 Burpee Pull Ups/Burpee Dumbbell Powercleans (You Go I Go)
10 x 50ft Shuttle Runs (Together)

Weights

RX
Dumbbells 2x22.5kg/2x15kg

Scaled
Dumbbells 2x15kg/2x10kg

Workout 4 is a 12 minute AMRAP of max synchro burpees over the worm.

Every 3 minutes including 0:00 perform

RX
3 Worm Ground to Overhead
6 Worm Shoulder to Overhead
9 Worm Thrusters

Scaled
9 Worm Deadlifts
6 Worm Shoulder to Overhead
3 Worm Thrusters

Worm weights are the same for both RX and Scaled.

70kg/50kg

3 Rounds of
Max reps in 60 secs on each station
Minute 1
Wall Balls over the rig to each other
Minute 2
Wall Walks (You Go I Go)
Minute 3
Partner A Kettlebell Hang Snatch 
Partner B Max Calorie Row
Minute 4
Partner A Max Calorie Row
Partner B Kettlebell Hang Snatch
Minute 5
Rest

Weights

RX
Wall Ball 6kg/9kg
Kettlebell 24kg/16kg

Scaled
Wall Ball 6kg/9kg
Kettlebell 20kg/12kg

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

For Time:
50 Toes to Bar/Knee Raises (split between you)
Whilst one athlete is one the rig the other athlete must be holding 2 x Dumbbells
10 x 50ft Shuttle Runs (Together)
50 Dumbbell Shoulder to Overhead (split between you)
Whilst one athlete is performing the STOH the other athlete be dead hanging from the rig
10 x 50ft Shuttle Runs (Together)
50 Burpee Pull Ups/Burpee Dumbbell Powercleans (You Go I Go)
10 x 50ft Shuttle Runs (Together)

Weights

RX
Dumbbells 2x22.5kg/2x15kg

Scaled
Dumbbells 2x15kg/2x10kg

Workout 4 is a 12 minute AMRAP of max synchro burpees over the worm.

Every 3 minutes including 0:00 perform

RX
3 Worm Ground to Overhead
6 Worm Shoulder to Overhead
9 Worm Thrusters

Scaled
9 Worm Deadlifts
6 Worm Shoulder to Overhead
3 Worm Thrusters

Worm weights are the same for both RX and Scaled.

70kg/50kg

3 Rounds of
Max reps in 60 secs on each station
Minute 1
Wall Balls over the rig to each other
Minute 2
Wall Walks (You Go I Go)
Minute 3
Partner A Kettlebell Hang Snatch 
Partner B Max Calorie Row
Minute 4
Partner A Max Calorie Row
Partner B Kettlebell Hang Snatch
Minute 5
Rest

Weights

RX
Wall Ball 6kg/9kg
Kettlebell 24kg/16kg

Scaled
Wall Ball 6kg/9kg
Kettlebell 20kg/12kg

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

Part A
Each athlete must build to a 3RM Front Squat.

Once both athletes have established their 3RM Front Squat they can then move onto

Part B
Each athlete must build to a 1RM Shoulder To Overhead.

At 10:00 everyone rests for 2 minutes.

Part C
4 minute AMRAP of Max Thrusters.

You choose the barbell weight, there is one barbell between each pair. Here's the catch, the weight cannot be changed once the workout has started so choose your weight wisely!

Your score for Part C is weight x reps. (12 reps at 35kg = 420)

For Time:
50 Toes to Bar/Knee Raises (split between you)
Whilst one athlete is one the rig the other athlete must be holding 2 x Dumbbells
10 x 50ft Shuttle Runs (Together)
50 Dumbbell Shoulder to Overhead (split between you)
Whilst one athlete is performing the STOH the other athlete be dead hanging from the rig
10 x 50ft Shuttle Runs (Together)
50 Burpee Pull Ups/Burpee Dumbbell Powercleans (You Go I Go)
10 x 50ft Shuttle Runs (Together)

Weights

RX
Dumbbells 2x22.5kg/2x15kg

Scaled
Dumbbells 2x15kg/2x10kg

Workout 4 is a 12 minute AMRAP of max synchro burpees over the worm.

Every 3 minutes including 0:00 perform

RX
3 Worm Ground to Overhead
6 Worm Shoulder to Overhead
9 Worm Thrusters

Scaled
9 Worm Deadlifts
6 Worm Shoulder to Overhead
3 Worm Thrusters

Worm weights are the same for both RX and Scaled.

70kg/50kg