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Show Notes
SPRINT EVENT - 12’ Cap Time
Team of 4 - 1W/3R
Change as Needed
400 Calories
WAVE EVENT - 12’ Cap Time
Team of 4 - 3W/1R
AMRAP Round - Change every Round
21 Total Wave Reps
Athl. A - DB Hang C&J
Athl. B - DB Hang Snatches
Athl. C - DB Hang Clusters
Athl. D - Rest
SYNCHRO EVENT - 12’ Cap Time
Team of 4 - 2W/2R
Relay on Round - change couple every round
9 Synchro Lateral Burpees Over Bar
7 Synchro Deadlifts 40/25kg
5 Synchro Hang Power Cleans 40/25kg
3 Synchro Squats 40/25kg
BAR EVENT - 12’ Cap Time
Team of 4 - 2W/2R - Relay on Round
The Couple Must Complete (not a Complex)
10 Toes to Bar
8 Pull Ups
6 CTB
4 Bar Muscle Ups
then
10 Synchro Pistols
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