For time:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Time cap: 35 min.
Workout Variations
Rx’d
(54 and under)
Women 125-lb/57.5kg deadlift, 55-lb/25kg thruster
Men 185-lb/85kg deadlift, 75-lb/35kg thruster
(55 and up)
Women 95-lb/45kg deadlift, 35-lb/15kg thruster, may step over during bar-facing burpees
Men 135-lb/62.5kg deadlift, 45-lb/20kg thruster, may step over during bar-facing burpees
Scaled
(54 and under)
Women 95-lb/45kg deadlift, 35-lb15kg thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb/62.5kg deadlift, 45-lb/20kg thruster, jumping pull-ups, may step over during bar-facing burpees
(55 and up)
Women 65-lb/30kg deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run
Men 95-lb/45kg deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run