Workout Description – For time:⠀

15 Synchronised Overhead squats – 40/25kg
20m Handstand walk⠀
⠀
12 Synchronised Overhead squats – 50/30kg⠀
20m Handstand walk
⠀
9 Synchronised Overhead squats – 60/35kg
20m Handstand walk⠀
⠀
* Time cap 15 mins⠀

Scaled

OHS – 20/15, 25/20, 30/25
HS Walk – 10m or 30m OH Plate lunge 15/10kg

Workout Description – For time⁠
⁠
4 x 100m Sprint⁠
4 x 20m Deadball carry⁠ 45/25kg
45 x Deadball Ground to Shoulder 45/25kg
4 x Deadball carry⁠ 45/25kg
4 x 100m Sprint⁠
⁠
Time Cap – 18 min

Rx+ – 65/45kg

Scaled

30x Deadball G2S – 45/25kg

For time:
⠀
6 Synchro Squat cleans – 50/30kg⠀
6 Synchro Pull-ups⠀
⠀⠀⠀
8 Synchro Front squats – 50/30kg
8 Synchro Pull-ups⠀⠀
⠀⠀⠀⠀
12 Synchro Thrusters – 50/30kg⠀⠀
12 Synchro Pull-ups⠀⠀
⠀⠀
Part B -⠀⠀
⠀⠀
In the remaining time build to a max of the complex:⠀⠀
1 Squat clean⠀⠀
1 Front squat⠀⠀
1 Thruster⠀⠀
⠀⠀
Time cap – 12 mins

Scaled

30/20kg
Pull-ups – Synchro Burpee to 6" target

⠀