AMRAP 10 10 Deadlifts (150kg) (In Pairs) 10 Burpee over bar Rest 2 mins AMRAP 8 1 Syncro Rope climb 10 Box jump overs Rest 2 mins AMRAP 8 10 KB Front squats 16/24 10 KB Swings Rest 2 mins AMRAP 10 10 KB Snatches 10 Push ups Comment total reps below...
For time In Teams Of Six 50m Overhead Lunge (KB/DB) 50 Rope Climbs (legless 2 points, legs 1 point) 50 Overhead Squats (KB/DB) 50 Bar Overs (2 points unassisted, 1 point assisted) 50m Overhead lunge All working together in synchro Rope climbs and bar overs one per time Comment...
In Teams of Six AMRAP 24 20 Syncro Wall balls 10 Syncro HSPU 20 Plate squats 15/25 10 Burpees 20 KB swings 16/24 10 Ring dips 400m run All working together Synchronisation at all times...
In Teams of Six AMRAP 12 20m Farmer carries heavy AMRAP 10 20m atlas stone carry AMRAP 8 20m Sled Pull * M and F separate Working 1 male and female at a time Stand at either end of the 20m if possible...
Team Total In Teams Of Six In 10 minutes 1RM Deadlift In 10 minutes 1RM back Squat In 10 minutes 1RM Bench press * One lifting at a time Males use same bar Females use same bar Comment total weight ...
For Time In Teams Of Six 100 Push press 75 wall balls 50 box jumps 25 dead lifts (80/130) Every time the team breaks 200m run All working together in synchronisation Bars must be at top together to be counted...
In Teams Of Six AMRAP 6 Pull ups AMRAP 6 Dips AMRAP 6 TTB AMRAP 6 HSPU 2 working at a time Syncro reps Scale if needed ...
AMRAP 10 2 Team members 50m swim 2 team members syncro squats 2 team members rest Rest 2 minutes AMRAP 10 2 Team members 50m swim 2 team members syncro burpees 2 team members rest Rest 2 minutes AMRAP 10 2 Team members 50m swim 2 team members syncro pool muscle ups 2 team members rest Record and comment...
AMRAP 35 In teams of 6 50 OHS 200m partner carry (Partner A 100m, Partner B 100m) 50 Pull ups 200m Farmer Carry (pair of 24/32kg) 50 Power Cleans 200m Sprint 50 TTB 200m Sprint 50 Power Snatches 200m Farmer carry (pair of 24/32kg) 50 dips 200m Partner Carry 50 Front Squats Working in threes Syncro reps Rest when needed All members complete...
For Time 75 KB Swings (all working at once) (16/24) 18 bar Overs 75 KB squats ( all working at once) 12 Bar Overs 75 KB snatches (all working at once) 6 bar Overs Rest 2 minutes 50m Tyre flip 18 rope climbs 50m syncro lunge with KB (16/24) 12 rope climbs 50m tyre flip 6 ropes climbs Syncro...