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F/F Pair
50 Double-Unders
(SC: 100 Singles )
40 Hang Power Cleans
(RX: 105lbs & SC: 75lbs)
30 Alt. DB Snatches
(RX: 35lbs & SC: 20lbs)
20 KB Goblet Squats
(RX: 35lbs & SC: 26lbs)
10 Chest-to-Bar Pull-Ups
(SC: Pull-Ups)
20 KB Goblet Squats
(RX: 35lbs & SC: 26lbs)
30 Alt. DB Snatches
(RX: 35lbs & SC: 20lbs)
40 Hang Power Cleans
(RX: 105lbs & SC: 75lbs)
50 Double-Unders
(SC: 100 Singles )
M/M Pair
50 Double-Unders
(SC: 100 Singles )
40 Hang Power Cleans
(RX: 155lbs & SC: 115lbs)
30 Alt. DB Snatches
(RX: 50lbs & SC: 35lbs)
20 KB Goblet Squats
(RX: 53lbs & SC: 35lbs)
10 Chest-to-Bar Pull-Ups
(SC: Pull-Ups)
20 KB Goblet Squats
(RX: 53lbs & SC: 35lbs)
30 Alt. DB Snatches
(RX: 50lbs & SC: 35lbs)
40 Hang Power Cleans
(RX: 155lbs & SC: 115lbs)
50 Double-Unders
(SC: 100 Singles )
EVENT 2: Arms & Legs
8 Minute Team Max Lift & Calories
Max 3 Rep Shoulder to Overhead
(M/F Athlete)
Max 3 Rep Front Squat
(M/F Athlete)
Team Total Max Bike Calories
0:00 - 1:30 Athlete #1: Max Lift
1:30 - 2:00 Athlete #1: Max Cal on the Bike
2:00 - 3:30 Athlete #2: Max Lift
3:30 - 4:00 Athlete #2: Max Cal on the Bike
4:00 - 5:30 Athlete #3: Max Lift
5:30 - 6:00 Athlete #3: Max Cal on the Bike
6:00 - 7:30 Athlete #4: Max Lift
7:30 - 8:00 Athlete #4: Max Cal on the Bike
EVENT 3: Synchro Dinkchro
8 Minute AMRAP
M/F Pairs
15 Synchro Box Jumps 24/20
(Synchro at the top of the box. SC: can do step-ups)
15 Synchro Thrusters- RX 135/95 & SC 95/65
(Synchro at the top.)
15 Synchro Toes-to-Bar
(Synchro when both toes hit the bar or knees to the chest. SC: Knee-Ups)