AMRAP 10 minutes
Partner A
6 Hand release push ups
6 Inverted row
6 Box step overs

Partner B
2200m row (male)/2000m row (female)
For every 200m not completed on the rower, one round gets deducted from your AMRAP score.

For time.
50 Synchro plate overhead lunges 5kg(male)/2.5kg(female)
750m Run
40 Synchro bar facing burpees
200m Run
30 Barbell thrusters 30kg(male)/20kg(female)
200m Run

If your 30 thrusters are not completed by minute 16:00, your reps will be your score.

3 Rounds for time.
10 S2O
8 Power cleans
6 Snatches
Barbell 40kg(male)/25(female)kg

Whilst partner A moves with the barbell, partner B must sync all movements with 2 x KB. 12kg(male)/8kg(female)

3RM Barbell Overhead Squat.

5-minute time cap.