Wod 1 – The Triathlon (10' Cap)

2 RFT:
500M Run
500m Row
50/35 Cal Airdyne

At the count 3-2-1 Partner A will begin the 500m. Parter B can begin the run only when partner A has returned to their working station. Partner A can then begin the 500m row, Partner B can begin the row when partner A move onto the airdyne.
Continue in this style for the entire workout.

At the end of the time cap for every meter or calorie not completed 1sec will be added to the time cap. 

Wod 2 – Stairway to Heaven  (7' Amrap)

Power Clean + S2OH + Front Squat Ladder

1 Power Clean + 2 S2OH + 3 Front Squats
2-3-4
3-4-5...4-5-6…5-6-7...

At the count 3-2-1 partner A will clean the barbell and hold it in a front rack, only then partner B can begin the barbell complex. Athelte must perform the full complex before swapping roles.. This workouts is points based. Depending on the weight you will lift you`ll be awarded a certain amount of points.

Male – Female
40Kg – 25Kg – 1pts
50Kg – 35Kg – 3pts
60Kg – 40Kg – 5pts

Wod 3 - Find 3 RM S2OH (4’Cap)

Each team will have 4 Min total to establish their 3RM S2OH from the floor.
Teams are allowed as many attempt as they like, but once you increase your weight you are not able to go back.

Wod 4 – Ball Frenzy (12' Amrap)

100 Wall Ball Shots 6/9kg
80 Slam Ball Smash 6/10
20 Dead ball clean M45 – F25
20 Dead ball clean M55 – F35
Amrap Dead ball clean M65 – F45

In this workout timer will beep every minute on the minute.

At the count 3-2-1 PartnerA will sprint to the Med Ball and begin the wall ball shots trying to accumulate as many reps as possible within the minute, he will then sprint back behind the start line and Partner B can then sprint to the Med Ball and begin the wall ball shots.
Continue in this style for the entire workout. 

Note:
Slam Ball Smash: In order for the rep to count you must catch the ball on the bounce.

Dead Ball Clean: Must alternate the drop over each  shoulders

Wod 5 – One Mind, One Body, One Soul! (15'Cap)

1 RFT:
65 Synchronised Deadlift 50/70
55 Synchronised Box Jumps/Step Ups 20"/24"
45 Synchronised Burpees over Bar
35 Synchronised Pull Ups/T2B/K2E

In this workout partners will work at the same time and all movement have to be synchronised.

Deadlift: Both partners must lift the barbell and reach full extension at the same time.

Box Jumps/Step Ups: Both partners must leave the ground and reach full hip extension at the same time

Burpees Over Bar: Both partners must have their chest touch the ground, stand up and travel over the bar landing on the other side at the same time. If one partner touches their chest on the ground before the other, they must wait until their partner also touches their chest on the ground before another repetition can be started.

Pull ups/T2B/K2E: Both partners must move through the full movement from start to finish at the same time. Ie. the pull up will start in extension with feet off the ground and finish with the chin over the bar. T2B will start in extension with feet off the ground and finish with both partners touching their toes on the bar at the same time. K2E will start in extension with feet off the ground and finish with knees moving past 90' of hip flexion at the same time.