DeadliftSolo: Start from ground, lift the bar until the hips, knees and shoulders are fully aligned.
Duo+: Synchro is done on the lock.
tags: weightlifting
Devil PressSolo: Weights on the ground, stand up and lift weights overhead with fully extended arms. The sequence must be done without pause in a fluid order.
Duo+: Synchro is done when arms are fully extended overhead.
tags: weightlifting
Double Unders (DU'S)Solo: Jump and spin the rope 2 times under the feet before touching back the ground.
Duo+: Synchro is done with feet on the ground.
tags: metcon