02.07.2026
IN house Competition starting at 8am
Workout 1: 10-MINUTE AMRAP
Partner 1:
Max Shuttle Runs (25 feet)
Partner 2 & 3:
10 Synchro single DB Hang snatch (35/25)
10 Synchro single DB Box Step Ups (24/20 inch box)
After completion of 1 round of 10 hang snatch and 10 box step-ups, athletes are allowed to switch out which partner is running. Athletes are not required to switch, however, they can only switch when a round is completed.
Score:
Score A = Total Shuttle Run segments (25 feet)
Score B = Total Rounds of AMRAP
Workout 2: FOR TIME (25 MINUTE CAP)
All reps and calories are split between athletes. One person works at a time, the other 2 rest
100/85 Calorie Row
100 BW Stepping Lunges
100 Barbell Shoulder to Overhead (75/55)
100 Abmat situps
100 Barbell Shoulder to Overhead (75/55)
100 BW Stepping Lunges
100/85 Calorie Row
Score:
Time to complete / total reps at time cap.
Workout 3: FOR TIME (7 Min Cap)
Partner 1: 15 Barbell Front Squats (75/55)
Team: 15 Syncro Burpees
Partner 2: 15 Barbell Front Squats
Team: 15 Synchro Burpees
Partner 3: 15 Barbeel Front Squats
Team: 15 Synchro Burpees
Score:
Time to complete / total reps at time cap.