General warm-up – coach’s choice

Gymanstics Skill work x 10-15 min

Each of the workouts need to be done in 2 heats, one doing the workout with the other is judging. Particular attention needs to be spent on movement standards for rx’d and scaled exercises. This is basically judge’s training.

Metcon (AMRAP – Reps)
12 min AMRAP
4-person partner WOD
Pair 1: Max synchro unbroken TTB
Pair 2: Max synchro unbroken TTB

-with time remaining, AMRAP

Pair 1: 20 synchro Pull Ups
Pair 2: 20 synchro Pull Ups
Pair 1: 25 synchro Hand Release Push Ups
Pair 2: 25 synchro Hand Release Push Ups
Pair 1: 30 synchro Goblet Squat (55/35)
Pair 2: 30 synchro Goblet Squat (55/35)

Metcon (Time)
For Time:
Full-Round Relay, each partner
25 Handstand Push Ups
20 Lateral Burpees Over Bar
15 Hang Power Snatch @ 115/75

"same gender" partner can help with HSPU, but once a partner switches out, the second partner must complete the round