Workout 1 (9:00-10:10am)
For time
50 Synchro Single Arm Dumbbell Thrusters [Rx=70/50lbs, Int/M=50/35lbs, Sc=35/20lbs]
50 Toes to Bar [Sc=Hanging Feet to 90 Degrees]
50 Burpee Box Jump Overs 24/20” [Sc=Can step over]
50 GHD Situps [Sc=GHD to 30” soft box]
-One athlete works, one rests, switching as desired (except for the Synchro DB Thrusters)
-Athletes can do the movements IN ANY ORDER, but must complete all 50 of one movement before moving onto the next
-10 min cap

Workout 2 (10:30-11:15am)
AMRAP 8
3 Handstand Pushups [Int/M=HSPU with Abmat, Sc=Single DB Strict Press 50/35lbs]
3 Deadlifts [Rx=275/185lbs, Int/M=225/155lbs, Sc=185/125lbs]
2 Rope Climbs [Sc=6 Rope Pulls]
-Add 2 Reps to HSPU and DL each round
-One athlete works, one rests, switch as desired. Non working athlete will remain in starting box.

Workout 3 (11:30am-12:30pm)
Every 1:30 for 6 Rounds
Buy In, one athlete works, one rests, switch as desired
Then max synchro reps with the barbell in remaining time
*Rounds 1,3,5 are 15 Cal Echo Bike Buy In&Synchro Cleans (any style), Rounds 2,4,6 are 50ft Handstand Walk Buy In&Synchro Snatches (any style)
Rx=50ft Handstand Walk, Int/Scaled=10 Shoulder to Overhead
Weights: Rx=155/100lbs, Int/M=135/85lbs, S=95/65lbs
-Athletes may choose which rounds they would like to work or rest on.
-There is no minimum work requirement, and teams may choose to take an entire round off for rest.
-Score is total synchro barbell reps combined for both movements.

Workout 4 (1:00-2:40pm)
Teams have to complete the following movements in 15 minutes:
Both athletes must establish a 1 Rep Max Front Squat
Both athletes must run 1400m
Accumulate Rig Gymnastics, 1 works, 1 rests, switch as desired – [Rx=20 Bar Muscle Ups AND 20 Chest to Bar Pullups, Int/M=25 Chest to Bar Pullups, Sc=25 Pullups]
-Teams can do their required movements in any order, but must complete that portion before switching to another. They can start with the run, or start with the gymnastics, or start with the front squat. For the run, if one athlete finishes before the other, they may spend that time loading barbells for front squats, or accumulating gymnastics until their partner gets back.
-2 Score event=Combined front squat 1 Rep Max weights and total time to complete all movements required.