4493 Saturday 6/20/2026

A
1k run (7 laps outside lane)
50 Russian swing 24/16

B
3 deadlift 225/175
50’ front rack walking lunge 135/95
-rest as needed-
6 deadlift
50’ front rack walking lunge
-rest as needed-
9 deadlift
50’ front rack walking lunge

Complete each deadlift and lunge set together with no rest between movements and aiming for high explosive efforts, rest as needed between sets. Complete in 20 minutes or less.

C
“Ball Till You Fall”

100 sandbag/Dball squat cleans 100/75*
100 box jump overs 24/20
100/80 cal row
100 burpees to target
100/80 cal row
100 box jump overs
100 sandbag squat cleans
*sub for barbell squat cleans if desired 95/65*

Flow:

This is a partner version of Syndicate Crown semifinal event 1 programmed by JR Howell. Partners will do the same volume as the individual event but will rest while their partner is working. Shared burden for all work. Burpees to target standard are to a pull up bar that the athletes have to jump with a solid effort to touch, aiming for it being at least a foot out of reach while standing underneath it.