For Total Time

Teammate 1: 3 Rounds:

• 7 Hang Clean
• 8 Lateral Over Bar Burpee

Teammate 2: 3 Rounds

• 5 Hang Clean
• 10 Lateral Over Bar Burpee

Teammate 3: 3 Rounds:

• 3 Hang Clean
• 12 Lateral Bar Burpee

♀ 85LB Barbell
♂ 135LB Barbell

Time Cap: 10 Total Minutes

Workout Flow

• This workout is performed in a relay race format. One athlete completes three rounds of 7 Hang Clean and 8 Lateral Bar Burpees. The next athlete performs 3 rounds of 5 Hang Clean and 10 Lateral Bar Burpees. The final athlete then performs 3 Hang Clean and 12 Lateral Bar Burpees.
• All three athletes start behind their line. One athlete moves to their bar, performs their leg of the relay race, progresses their barbell to the next segment, and then runs back to tag their teammate. Repeat the pattern until all three athletes have completed their workouts, advancing the bar forward each round.
• Upon completion of the workout, the final athlete DOES NOT have to progress the barbell; however, the barbell must be in the final square before the first athlete begins the Max Hang Clean.

Movement Standards

Hang Clean

• Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.
• Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met.
• If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

Lateral Bar Facing Burpee

• Each rep starts with the athlete lying next to their barbell. In the bottom position, the chest and thighs must clearly be on the ground. Athletes may move towards the ground with either a jump back or step down.
• A step up or jump up from the bottom position is permitted. In the Scaled Division, Athletes may step over the bar.
• The rep is credited when the athlete's feet land on the opposite side of the bar. From here they may begin their next rep.

AMRAP 6

• As a team: Max Distance Single Arm Overhead DB Walking Lunge
• Every Turn Around, Perform 5 Dumbbell Shoulder to Overhead

♀ 20LB Dumbbell
♂ 35LB Dumbbell

Workout Flow

• Teams will start together behind the marker of their 25FT lane. On the count of 3-2-1 GO all three athletes will pick up the dumbbell with the same hand and perform 5 Dumbbell Push Press before beginning to lunge down the competition floor.
• Once all three athletes have passed the other side of their 25FT Lane, they will switch hands, performing 5 Dumbbell Push Press before walking back down to the start.
• Teams will continually lunge the 25FT lane and will be scored for every 5FT increment all three athletes pass.

Movement Standards

Dumbbell Shoulder to Overhead

• Each rep begins with the dumbbell in the front rack. A full grip around the handle of the dumbbell must be maintained during the duration of the shoulder to overhead. Resting the head of the dumbbell in the hand is NOT allowed.
• Athletes may use a strict press, push press, or shoulder to overhead. The dumbbell must move from the shoulder to overhead.
• The rep is completed when the athlete's arm, hips and knees are fully extended; and the dumbbell is clearly over the middle of the athletes’ bodies when viewed from profile.

Dumbbell Overhead Walking Lunge

• Each lunge step begins with the dumbbell overhead, held at the handle. The dumbbells must remain overhead. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the head of the dumbbell in the hand is NOT allowed.
• The athlete must alternate which foot leads for each rep and the trailing knee must make contact with the ground at the bottom of each lunge before returning to a full hip and leg extension. The athlete must reach the finish position of a repetition before lowering the dumbbells from overhead.
• The rep is credited when the feet are together and the hips and legs are fully extended. Stopping with both feet together is not required but both legs must be extended if the athlete chooses to step through at the top.

4 Rounds, For Time

• 21 Pair Med-Ball Sit Up
• 18 Synchro DB Ground to Overhead
• 15 Synchro Box Step Over

♀ 35LB Dumbbell; 10LB Medball
♂ 50LB Dumbbell; 14LB Medball

Time Cap: 12 Minutes

Workout Flow

• Teams will start together at the end of a 25FT Lane. At the 3-2-1 GO Two of Three Athletes will move towards their designated lane to begin the workout.
• Two athletes will work at a time with the third teammate waiting at the end of the 25FT Lane. For each completed round, the DB must progress towards the finish line, moving from one segment to the next before the start of the next round.
• Athletes may substitute at any time via a clear tag; however, the non-working athlete must wait at the end of their lane with their feet clearly behind the line.
• At the completion of all four rounds, all three athletes must clearly cross the end of their designated lane before the stoppage of time.

Movement Standards

Pair Med-Ball Sit Up

• Two athletes begin sitting up with one athlete holding the ball. The ball must be touched on the floor behind the floor with the shoulder blades touching the ground.
• The athlete with the ball must sit up with the shoulder passing the crease of the hip before passing the ball to their teammate.
• A rep is credited when the shoulder comes beyond the hip crease and the ball is passed to the other athlete.

Synchro Dumbbell Ground to Overhead

• The dumbbell ground to overhead starts with both heads of the dumbbell on the ground. The pair does not need to touch the dumbbell to the ground at the same time. Athletes must lift the dumbbell overhead. A clean & jerk is allowed.
• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.
• The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.
• The rep is credited when: both athlete’s arms, hips and knees are fully extended; and the dumbbell is clearly over the middle of the athletes’ bodies when viewed from profile. If one reaches the finish position ahead of the other, they may hold that position for the other athlete. A split snatch or split shoulder to overhead is allowed; however, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Synchro Box Step Over

• Each rep begins with both athletes standing with feet on the ground and facing the side of the box. DO NOT angle the box and step up on the corner.
• Only the feet may make contact with the box. Using the hands to push into the legs during the jump up is not allowed.
• The rep is credited when: Both athletes’ feet have touched the top of the box with both feets, stood to extension; and both athlete’s are standing with two feet on the other side.
• Athletes may step up onto the box jump; however, they may step or jump down from the box.

9 Minute Window:

• Find a max Team Total Hang Clean.

Workout Flow

• This workout begins at the 10 minute mark, with athletes moving towards their barbell. Athletes may lift in any order and at anytime.
• Athletes are responsible for declaring their attempts to their judge.
• Lifts must be in motion - plates off of the floor - before the final buzzer. Lifts in motion, if completed successfully, will count towards the team’s total. 

Movement Standards

Hang Clean:

• Each repetition must start from the hang, or any repetition taken from the floor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.
• Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Any variation of the clean is acceptable (power, squat, split or muscle), as long as the above requirements are met.
• If a split clean is used, the feet must be brought back together with the hips and knees fully extended before the repetition is complete. Power cleaning the barbell from the ground in one continuous motion is not permitted. A hang squat clean is permitted, but not required.

For Time:

• 60 Overhead Squats, 1 Partner Holding Overhead, 1 Partner Resting
• 80 Jumping Pull Up, 1 Partner Hanging, 1 Partner Resting
• 100 Total Cals, 1 Partner Rower, 1 Partner E.Bike, 1 Partner Resting
• 80 Jumping Pull Up, 1 Partner Hanging, 1 Partner Resting
• 60 Overhead Squats, 1 Partner Holding Overhead, 1 Partner Resting

♀ 65LB Barbell
♂ 95LB Barbell

Workout Flow

• Teams will start together behind the marker of their 25FT lane. On the count of 3-2-1 athletes will move towards their barbells and begin the workout. Athletes may divide the work however they see fit; however, one athlete must be in the corresponding static hold.
• Athletes may switch their configuration at anytime and the resting partner may be stationed wherever the team deems prudent.
• For the Bike / Echo Calories, teams are responsible for reading their own meters and doing their own math. The team’s judge will confirm the score once the team has declared they are finished with the machines.
• Athletes do not need to wait for confirmation from their judge before moving towards the pull ups bar. However, reps performed without confirmation run the risk of being illegitimate if the math on the machines does not add up.

Movement Standards

Overhead Squat

• The bar begins on the ground. A full squat snatch is permitted but not required and counts as a rep if standard depth is achieved. Once the bar is in the overhead position, the athlete’s hip crease must pass below the top of their knees at the bottom.
• The barbell must remain overhead until the lockout position is achieved. The rep is credited when the athlete’s hips, knees, and arms are fully extended and the bar is directly over or slightly behind the middle of the body. 

Overhead Squat Hold

• For one athlete to accumulate overhead squat reps, another athlete must stand with a barbell overhead in the lockout position. The grip may be wide or narrow; however the hips, knees, and arms must be fully extended.

Jumping Pull Up

• The pull-up bar should be at least 6 inches (15 cm) above the top of the head when the athlete is standing tall.
• At the start of each rep, the athlete’s arms must be fully extended.
• Any style of pull-up or grip is permitted as long as the requirements are met.
• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

Bar Hang

• For one athlete to accumulate pull up reps, another athlete must hang arms fully extended with feet off of the ground. Any grip is permitted as long as the requirements are met.

Rowing Calories

• Use a running calorie count, you do not have to reset the screen. 

Echo Bike Calories

• Use a running calorie count, you do not have to reset the screen.