Sub-teams of 3 | 7-minutes

Team A & B
60-calorie(female)/90-calorie(male) assault bike
(synchro 2 on 1 off)
2 barbell deadlifts
2 burpees over bar
4 barbell deadlifts
4 burpees over bar
Increase to 6 then 8 and as high up the ladder as possible.

Sub-teams must be male/female.

Sub-teams of 3 | 7-minutes

Team A & B
30 worm squats
15 synchro burpees over worm
20 worm thrusters
15 synchro burpees over worm
10 worm clean & jerk
As many rounds as possible.

Sub-teams of your own choosing.

Sub-teams of 3 | 7-minutes

Team A & B
5 barbell clusters – 25kg(female)/40kg(male)
3 barbell clusters – 35kg(female)/50kg(male)
1 barbell cluster – 45kg(female)/60kg(male)
Only one male and one female member at any one time.

Sub-teams must be male/female.

Sub-teams of 3 (synchro 2 on 1 off) | 7-minutes

Station A
Max distance Skillmill run
One member from each team.

Station B
12 d-ball to shoulder over bag
9 d-ball squats
6 d-ball to shoulder
One member from each team.

Sub-teams of your own choosing.

All team | 7-minutes

Team A & B
40 toes-to-bar
25 30-meter shuttle runs
36-calorie(female)/50-calorie(male) ski-erg
AMRAP synchro snatches – 15kg(female)/22.5kg(male)

All team | 7-minutes

Station A (synchro 4 on 2 off)
4 synchro wall walks

Station B (synchro 2 pairs on 2 off)
10 sandbag to box – 30kg(female)/50kg(male)
30-meter sled push (starts at 20kg and increases by 20kg for five rounds – members can choose an additional load for bonus points)

Sub-teams of your own choosing.