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Full team - 2 Rounds

x20 DL each at ascending weights (135/95 :: 185/125 :: 225/155 :: 275/85)

x30 synchro weighted squats (53/35/20/14)

Teams will have one 45# bar loaded with initial weight on the barbell and enough plates around the barbell for their corresponding ascending weights. At 3-2-1 go, the first team member will begin with their set of 20 deadlifts, once completed, the new weight can be added and the second team member will begin their set, this same structure continues for the third and 4th team member.

Once all 4 team members have performed their deadlifts, the team will move to the synchro squats. Each team member will choose one of the weight options and can hold however they want for the synchro squats. Squats will be counted “synchro” when each team member hits bottom of squat at the same time. Once all 30 squats are completed the team can move back through a second round of the workout in the same fashion. Same order/weights does not need to be kept for second round.

Time Cap: 12:00

Group 1: 600m run together - 90 shared Kb swings (53/35) - 600m run together

Group 2: 60 cal bike for partner 1 - 60 synchro anchored sit ups - 60 cals for parter 2

This one will be done in pairs. Teams can choose who pairs with who. Group one starts with a 600m run while holding a band. Once they come in from the run, they will begin working on their shared 90 Kb swings. Partners can break this up however they want, but they can only switch once. Once all 90 swings are complete, partners will go back out on a final 600m run while holding the band.

Once group one comes back from run, they can tag the member of group 2 already on the bike. Partner 1 of group 2 starts their 60 calorie effort on the bike. Once completed, they will join their partner for 60 synchro anchored sit ups. Synchronization will be counted when both hands of each partner touch anchoring DBs at the same time. Once all 60 are complete, partner 2 will get on bike for their 60 calorie effort.

Time Cap: 18:00