Advanced

Partners 1 & 2 (MM / MF / FF)

For time, complete:

45 Slam-ball Slams (non working partner holds ball above head)
45 Double Dumbbell Bench Press (non working partner holds dumbbells touching chest)
45 Double Dumbbell Thrusters (non working partner holds dumbbells touching shoulders)

M: 15-kg / 22.5-kg | F: 10-kg / 15-kg

Partners 3 & 4 (MM / MF / FF)

For time, complete:

20-15*-10

Synchronised Slam-ball Slams*
Synchronised Double Dumbbell Bench Press
Synchronised Double Dumbbell Thrusters

M: 15-kg / 22.5-kg | F: 10-kg / 15-kg

Intermediate

Partners 1 & 2 (MM / MF** / FF)

For time, complete:

45 Slam-ball Slams (non working partner holds ball above head)
45 Double Dumbbell Bench Press (non working partner holds dumbbells touching chest)
45 Double Dumbbell Thrusters (non working partner holds dumbbells touching shoulders)

M: 10-kg / 15-kg | F: 8-kg / 10-kg

Partners 3 & 4 (MM / MF** / FF)

For time, complete:

20-15*-10

Synchronised Slam-ball Slams*
Synchronised Double Dumbbell Bench Press
Synchronised Double Dumbbell Thrusters

M: 10-kg / 15-kg | F: 8-kg / 10-kg

*Tiebreak for overall team score: Completion of 15 Slam-ball Slams (Partners 3 & 4 workout only)

**For Mixed Teams it is required that teams split into M/F pairs i.e. not MM/FF

Note: Finishing time for both partner teams will be added together to determine the final team score