Squat Clean Ladder

For time: 

30 - 60 kg /35kg 

15 - 75 kg / 45kg

10 - 90 kg/ 65kg 

5 - 105 kg/ 77.5kg 

1 - 120 kg/ 90kg 

Time cap: 8 mins

Team Relay 

For time:

1200m Row/ 950m Row

2400m Bike erg/ 1900m Bike erg

1200m Row/ 950m Row

(Timecap 12)

Choose 1 Athlete for each element of the relay.

Simultaneous to 2A:

For time:

75-50-25

25-15-10

Syncro Wall Balls Male 12/9kg - 9/6kg

Syncro T2B 

(Timecap 12)

AMRAP 15 Ascending Ladder:

Syncro Pair:

5- 10- 15 … Hang Power Snatch 42.5/30kg

5 - 10 - 15 …Pull Ups 

Every time you go up the ladder complete 15 Team syncro Down Ups 

3RFT:

Team Snycro - 15 DB Devils Press 

Team Syncro - 20 DB Front squat

After each round Complete 30 - 60 - 90 Calories Echo (split however)

(mens 22.5kg/ 20kg/ 15kg) ( women's 15kg/ 12.5kg/10kg )

(Timecap 15)

Squat Clean Ladder

For time: 

30 - 60 kg /35kg 

15 - 75 kg / 45kg

10 - 90 kg/ 65kg 

5 - 105 kg/ 77.5kg 

1 - 120 kg/ 90kg 

Time cap: 8 mins

Team Relay 

For time:

1200m Row/ 950m Row

2400m Bike erg/ 1900m Bike erg

1200m Row/ 950m Row

(Timecap 12)

Choose 1 Athlete for each element of the relay.

Simultaneous to 2A:

For time:

75-50-25

25-15-10

Syncro Wall Balls Male 12/9kg - 9/6kg

Syncro T2B 

(Timecap 12)

AMRAP 15 Ascending Ladder:

Syncro Pair:

5- 10- 15 … Hang Power Snatch 42.5/30kg

5 - 10 - 15 …Pull Ups 

Every time you go up the ladder complete 15 Team syncro Down Ups 

3RFT:

Team Snycro - 15 DB Devils Press 

Team Syncro - 20 DB Front squat

After each round Complete 30 - 60 - 90 Calories Echo (split however)

(mens 22.5kg/ 20kg/ 15kg) ( women's 15kg/ 12.5kg/10kg )

(Timecap 15)