For Time: (12 min Cap)
– Calories Assault Bike
*RX: 120 Cals
*Masters: 105
*Scaled: 90 Cals

**every 2 minutes, including 0:00, Each Complete:
– 8 Synchro Thrusters (95/65) (75/55)

Calories on Assault Bike
Athletes may set the seat to any height they choose, and are allowed to change it for their partner if needed. Athletes may not touch the monitor at any point

Synchro Thrusters
Both athletes will have their own barbell, and start from the ground. The bar must be lifted to the shoulders and the athlete must pass below parallel to complete their squat, and in one motion stand up to full extension of the hips and press the bar overhead. Once overhead, the athlete must show control of the bar with the arms, hips, and knees fully locked out. In order for these reps to be synchro, athletes must hit the bottom of their squat at the same time. The bar may be pressed at different times.

10 Minute AMRAP:
20-30-40-50-60….
– DUs
8-10-12-14-16…
– T2B

Double Unders:
Athletes may have their own jump rope during double unders. Once the athlete has jumped off the ground, the rope must successfully pass under their feet twice in order for reps to count. If the rope catches on the athletes feet and does not fully pass through, the rep will not be counted.

Single Unders (scaled)
Athletes may have their own jump rope during single unders. Once the athlete has jumped off the ground, the rope must successfully pass under their feet in order for reps to count. If the rope catches on the athletes feet and does not fully pass through, the rep will not be counted.

Toes To Bar
Athlete will begin the rep at a full hang with arms extended. The heels must pass behind the athletes vertical plane to initiate the first rep. From there, the athlete will then take their toes to the bar and make contact with both feet at the same time in between the hands. The rep will be counted when both feet simultaneously make contact with the bar. Athletes may use any grip style they would like. If the athletes feet don’t clearly make contact with the bar, or they hit at separate times, or are outside of the hands, that rep will not be counted.

Hanging Knee Raises (scaled)
Athlete will begin the rep at a full hang with arms extended. The heels must pass behind the athletes vertical plane to initiate the first rep. Once the athletes heels have passed behind, the athlete will then take their knees above the horizontal plane of their hips in order for the rep to count. Athletes may use any grip they would like hanging on the bar.

7 Min AMRAP:
– 20 BBJO (24/20) (24/20- step ups)
– 30 HSPU (2 DB S2OH 35/25#)
– AMRAP Axel Bar Deadlift w/ remaining time (one athlete holding handstand on wall)
*SCORE= total lbs moved
**Weight Choices:
– RX: 225/155, 255/175, 295/195
– Masters: 185/135, 225/155, 255/175
– Scaled: 155/105, 185/135, 225/155

Burpee Box Jump Overs
All Reps will require the athlete to jump back to start and up to finish with both feet at the same time. Once the athlete has jumped back, their chest must clearly come in contact with the floor in order for the rep to count. Once they have shown contact, the athlete must jump forward with both feet simultaneously before jumping over the box. Athletes may jump over the box in any style they’d like, and do not need to extend their hips at the top of the box.

*Scaled will have the option to step back, step up, and step over the bar

Handstand Pushups
Reps will start once the athlete has kicked up to the wall and shown full extension of their arms, hips, and knees with their body off the wall. The athlete will then descend their head to the mat, and once their head has made contact they will press back into the fully extended position they started in. Athletes palms must stay inside the designated box (36” wide/24” deep), fingers may go outside the box. If the athlete does not kick up to full extension, that following rep will not be counted. If the athlete shows lockout at the top, but hips are muted or against the wall the reps will not be counted

Dumbbell Shoulder to Overhead (scaled)
Dumbbells will start on the ground. The athlete will then move the dumbells up to the shoulders and start performing a shoulder to overhead. Athletes may use any still of press they would like, as long as each rep ends in a fully locked out position overhead with hips and knees extended. If the athlete chooses to jerk these reps but fails to return to a fully extended position, the reps will not the counted
 
Deadlifts
Athletes will choose their weight prior to the workout starting, and once the barbell is loaded athletes may not change. The athlete that is deadlifting may not lift the barbell until their partner has shown full extension and control of their handstand against the wall.

The deadlift will start from the floor, and end when the athlete has reached full extensions of the knees, hips, and arms fully locked out. Athletes ma use any style of grip they prefer, but sumo deadlift will not be allowed. Athletes may cycle these reps off the ground, but their arms must remain fully locked out throughout the entire rep. Once the athletes bar stops moving, or they take their hands off, they must switch with their partner on the wall