0 - 5 minutes to find 1 rep Hang Clean for each athlete

Power or Squat clean in permitted - One bar per team

5 - 6 minutes athletes will set up a bar each for Event 2 which starts on 6 minutes 

10 Rounds - YGIG 

6 Hang Cleans - 6 STOH

into 50 Sync Sit-ups

8 Rounds - YGIG

6 Hang Cleans - 6 STOH 42.5/30

into 50 Box Jumps (split as you like)

6 Rounds - YGIG

6 Hang Cleans - 6 STOH

into 50 Sync Sit-ups

12 Miuntes for total Calories 

Each athlete will work for :90 seconds in a YGIG format for 4 rounds

• 12 Double DB front Squat 15/10kg
• 10 Shuttle Runs 
• Max Echo Bike calories 

Females will then complete the same in their :90 second window

at 12 minutes on the clock teams will have 1 minute rest before 3a starts

3a is a 2 minute max Echo bike for calories.

Team will have 2 scores for this event, both acores are calories

2 minutes for max calories on the Echo Bike 

Athletes can switch as musch as they like

For time (12 min cap)

60 - 50 - 40 Calorie Row

21 - 18 - 15 Partner Deadlifts 65/40

9 - 9 - 9 Syncro Bar over Burpees

Athletes can split the row how they see, the rest is done together.

0 - 5 minutes to find 1 rep Hang Clean for each athlete

Power or Squat clean in permitted - One bar per team

5 - 6 minutes athletes will set up a bar each for Event 2 wich starts on 6 minutes

10 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH

into 50 Pull-ups (split as you like)

8 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH 52.5/35

into 50 Toes to Bar (Split as you like)

6 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH

into 50 C2B Pull-ups (Split as you like)

This is a tight timecap - Some teams will finish others it will be a race to get as many C2B pull-ups done.

12 Miuntes for total Calories 

Each athlete will work for :90 seconds in a YGIG format for 4 rounds

• 12 Double DB front Squat 22/15kg
• 10 Shuttle Runs 
• Max Echo Bike calories 

Females will then complete the same in their :90 second window

at 12 minutes on the clock teams will have 1 minute rest before 3a starts

3a is a 2 minute max Echo bike for calories.

Team will have 2 scores for this event, both acores are calories

2 minutes for max calories on the Echo Bike 

Athletes can switch as musch as they like

For time (12 min cap)

60 - 50 - 40 Calorie Row

21 - 18 - 15 Partner Deadlifts 75/50 

9 - 9 - 9 Syncro Bar over Burpees

Athletes can split the row how they see, the rest is done together.

FINAL TO BE ANNOUNCED ON THE DAY - TOP 4 TEAM FROM EACH DIVISION WILL COMPETE IN A SPRINT WORKOUT

0 - 5 minutes to find 1 rep Hang Clean for each athlete

Power or Squat clean in permitted - One bar per team

5 - 6 minutes athletes will set up a bar each for Event 2 which starts on 6 minutes 

10 Rounds - YGIG 

6 Hang Cleans - 6 STOH

into 50 Sync Sit-ups

8 Rounds - YGIG

6 Hang Cleans - 6 STOH 42.5/30

into 50 Box Jumps (split as you like)

6 Rounds - YGIG

6 Hang Cleans - 6 STOH

into 50 Sync Sit-ups

12 Miuntes for total Calories 

Each athlete will work for :90 seconds in a YGIG format for 4 rounds

• 12 Double DB front Squat 15/10kg
• 10 Shuttle Runs 
• Max Echo Bike calories 

Females will then complete the same in their :90 second window

at 12 minutes on the clock teams will have 1 minute rest before 3a starts

3a is a 2 minute max Echo bike for calories.

Team will have 2 scores for this event, both acores are calories

2 minutes for max calories on the Echo Bike 

Athletes can switch as musch as they like

For time (12 min cap)

60 - 50 - 40 Calorie Row

21 - 18 - 15 Partner Deadlifts 65/40

9 - 9 - 9 Syncro Bar over Burpees

Athletes can split the row how they see, the rest is done together.

0 - 5 minutes to find 1 rep Hang Clean for each athlete

Power or Squat clean in permitted - One bar per team

5 - 6 minutes athletes will set up a bar each for Event 2 wich starts on 6 minutes

10 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH

into 50 Pull-ups (split as you like)

8 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH 52.5/35

into 50 Toes to Bar (Split as you like)

6 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH

into 50 C2B Pull-ups (Split as you like)

This is a tight timecap - Some teams will finish others it will be a race to get as many C2B pull-ups done.

12 Miuntes for total Calories 

Each athlete will work for :90 seconds in a YGIG format for 4 rounds

• 12 Double DB front Squat 22/15kg
• 10 Shuttle Runs 
• Max Echo Bike calories 

Females will then complete the same in their :90 second window

at 12 minutes on the clock teams will have 1 minute rest before 3a starts

3a is a 2 minute max Echo bike for calories.

Team will have 2 scores for this event, both acores are calories

2 minutes for max calories on the Echo Bike 

Athletes can switch as musch as they like

For time (12 min cap)

60 - 50 - 40 Calorie Row

21 - 18 - 15 Partner Deadlifts 75/50 

9 - 9 - 9 Syncro Bar over Burpees

Athletes can split the row how they see, the rest is done together.

FINAL TO BE ANNOUNCED ON THE DAY - TOP 4 TEAM FROM EACH DIVISION WILL COMPETE IN A SPRINT WORKOUT

0 - 5 minutes to find 1 rep Hang Clean for each athlete

Power or Squat clean in permitted - One bar per team

5 - 6 minutes athletes will set up a bar each for Event 2 which starts on 6 minutes 

10 Rounds - YGIG 

6 Hang Cleans - 6 STOH

into 50 Sync Sit-ups

8 Rounds - YGIG

6 Hang Cleans - 6 STOH 42.5/30

into 50 Box Jumps (split as you like)

6 Rounds - YGIG

6 Hang Cleans - 6 STOH

into 50 Sync Sit-ups

12 Miuntes for total Calories 

Each athlete will work for :90 seconds in a YGIG format for 4 rounds

• 12 Double DB front Squat 15/10kg
• 10 Shuttle Runs 
• Max Echo Bike calories 

Females will then complete the same in their :90 second window

at 12 minutes on the clock teams will have 1 minute rest before 3a starts

3a is a 2 minute max Echo bike for calories.

Team will have 2 scores for this event, both acores are calories

2 minutes for max calories on the Echo Bike 

Athletes can switch as musch as they like

For time (12 min cap)

60 - 50 - 40 Calorie Row

21 - 18 - 15 Partner Deadlifts 65/40

9 - 9 - 9 Syncro Bar over Burpees

Athletes can split the row how they see, the rest is done together.

0 - 5 minutes to find 1 rep Hang Clean for each athlete

Power or Squat clean in permitted - One bar per team

5 - 6 minutes athletes will set up a bar each for Event 2 wich starts on 6 minutes

10 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH

into 50 Pull-ups (split as you like)

8 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH 52.5/35

into 50 Toes to Bar (Split as you like)

6 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH

into 50 C2B Pull-ups (Split as you like)

This is a tight timecap - Some teams will finish others it will be a race to get as many C2B pull-ups done.

12 Miuntes for total Calories 

Each athlete will work for :90 seconds in a YGIG format for 4 rounds

• 12 Double DB front Squat 22/15kg
• 10 Shuttle Runs 
• Max Echo Bike calories 

Females will then complete the same in their :90 second window

at 12 minutes on the clock teams will have 1 minute rest before 3a starts

3a is a 2 minute max Echo bike for calories.

Team will have 2 scores for this event, both acores are calories

2 minutes for max calories on the Echo Bike 

Athletes can switch as musch as they like

For time (12 min cap)

60 - 50 - 40 Calorie Row

21 - 18 - 15 Partner Deadlifts 75/50 

9 - 9 - 9 Syncro Bar over Burpees

Athletes can split the row how they see, the rest is done together.

FINAL TO BE ANNOUNCED ON THE DAY - TOP 4 TEAM FROM EACH DIVISION WILL COMPETE IN A SPRINT WORKOUT

0 - 5 minutes to find 1 rep Hang Clean for each athlete

Power or Squat clean in permitted - One bar per team

5 - 6 minutes athletes will set up a bar each for Event 2 which starts on 6 minutes 

10 Rounds - YGIG 

6 Hang Cleans - 6 STOH

into 50 Sync Sit-ups

8 Rounds - YGIG

6 Hang Cleans - 6 STOH 42.5/30

into 50 Box Jumps (split as you like)

6 Rounds - YGIG

6 Hang Cleans - 6 STOH

into 50 Sync Sit-ups

12 Miuntes for total Calories 

Each athlete will work for :90 seconds in a YGIG format for 4 rounds

• 12 Double DB front Squat 15/10kg
• 10 Shuttle Runs 
• Max Echo Bike calories 

Females will then complete the same in their :90 second window

at 12 minutes on the clock teams will have 1 minute rest before 3a starts

3a is a 2 minute max Echo bike for calories.

Team will have 2 scores for this event, both acores are calories

2 minutes for max calories on the Echo Bike 

Athletes can switch as musch as they like

For time (12 min cap)

60 - 50 - 40 Calorie Row

21 - 18 - 15 Partner Deadlifts 65/40

9 - 9 - 9 Syncro Bar over Burpees

Athletes can split the row how they see, the rest is done together.

0 - 5 minutes to find 1 rep Hang Clean for each athlete

Power or Squat clean in permitted - One bar per team

5 - 6 minutes athletes will set up a bar each for Event 2 wich starts on 6 minutes

10 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH

into 50 Pull-ups (split as you like)

8 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH 52.5/35

into 50 Toes to Bar (Split as you like)

6 Rounds - YGIG on the barbell

6 Hang Cleans - 6 STOH

into 50 C2B Pull-ups (Split as you like)

This is a tight timecap - Some teams will finish others it will be a race to get as many C2B pull-ups done.

12 Miuntes for total Calories 

Each athlete will work for :90 seconds in a YGIG format for 4 rounds

• 12 Double DB front Squat 22/15kg
• 10 Shuttle Runs 
• Max Echo Bike calories 

Females will then complete the same in their :90 second window

at 12 minutes on the clock teams will have 1 minute rest before 3a starts

3a is a 2 minute max Echo bike for calories.

Team will have 2 scores for this event, both acores are calories

2 minutes for max calories on the Echo Bike 

Athletes can switch as musch as they like

For time (12 min cap)

60 - 50 - 40 Calorie Row

21 - 18 - 15 Partner Deadlifts 75/50 

9 - 9 - 9 Syncro Bar over Burpees

Athletes can split the row how they see, the rest is done together.

FINAL TO BE ANNOUNCED ON THE DAY - TOP 4 TEAM FROM EACH DIVISION WILL COMPETE IN A SPRINT WORKOUT