Standard version:
Amrap 12 min (you go-i go):
8 pullups*
8 alternating dumbbell snatches 22,5/15 kg*
25 double unders
 
Standard masters (40+) will use 20/12,5 kg in the dumbbell snatches.
*Add 2 reps to the pullups and dumbbell snatches each round for each athlete. For example, after you complete 8/8/25, move on to 10/10/25, 12/12/25 etc. Both athletes will do the round of 8, then round of 10 and so on.
 
Scaled version:
Amrap 12 min (you go-i go):
8 jumping pullups
8 alternating dumbbell snatches 15/10 kg*
25 single unders
 
*Scaled masters (40+) will use 12,5/7,5 kg in the dumbbell snatches.
*Add 2 reps to the pullups and dumbbell snatches each round for each athlete. For example, after you complete 8/8/25, move on to 10/10/25, 12/12/25 etc. Both athletes will do the round of 8, then round of 10 and so on. 
 
Partners alternate rounds. This means that athletes need to perform an entire round before the next athlete continues. Hence, if you start a round, you have to finish it before the next athlete starts with their round. Score is the total number of reps completed in 12 minutes.

A,
Big Clean Complex

6 Sets for Max Load
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps

B,
AMRAP in 5 minutes
Squat Cleans @70kg
Jerks @70kg

EMOM20
1. 8m hs walk
2. 10 burpees
3. 10m hs walk
4. 12 burpees
5. Rest

5 x 5

A,
Week 1
Bench Press 1x5 at 65% 1RM
Bench Press 1x5 at 75% 1RM
Bench Press 1x5+ at 85% 1RM

Rest as needed between sets.

B,
50-35-20 reps, for time of:
Bike Calorie
Burpee

The regular test for this would be a 10 min effort for max calories. Results being the following:
Male >100, Female >70, you are entering into your program with a ‘less than average’ level of conditioning
Male 101-150, Female 71-130, you are entering into your program with an average level of conditioning
Male: <150, Female <130, you are entering into your program with an ‘above average’ level of conditioning

Goal: Sub 15 min

C,
Complete as many rounds as possible in 6 mins of:
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs
Banded Lateral Walk, L 7,5m/R 7,5m
10 L/10 R Banded Hip Extensions

A,
Hang Clean & Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 3 - For time:
Med Ball Run@9/6kg 800 m
60 Deadlifts@143/102kg
40 Strict Handstand Push-ups
20 Back Squats @143/102kg
10 Rope Climbs

Teams of 3 work to accomplish the work. Break reps up as much as you want but you need to finish one exersice before moving onto the next.

Goal: Sub 20 min

For time

Back Squat 3x5@65-75%
(RPE 3)
Rest as needed between.

3/6/3/6/3 @74%-84% 1RM

3 rounds
10/8 cal bike or row
10 passthroughs
10 beat swings

Snatch grip barbell warm up

Power Snatch
Every 2:30 x 5
1 rep @ 80% 1RM
Before each rep you must complete 1 round of Cindy

“Cindy”
5 pull-ups
10 push ups
15 squats