Rx

10 Rope Climbs

25 T2B

150ft HSW

25 T2B

10 Rope Climbs

Intermediate/Masters

10 Rope Climbs

20 T2B

100ft HSW

20 T2B

10 Rope Climbs

Scaled

100ft Plate Overhead Walking Lunge (25/35)

25 Hanging Knee Raise

5 Rope Climbs

25 Hanging Knee Raise

100ft Plate Overhead Walking Lunge (25/35)

9 MIN CAP FOR EVERYONE

HANDSTAND WALK (HSW): Begin standing with both feet clearly behind the starting line. Kick up into a handstand and walk forward on your hands. A rep is credited when both hands clearly cross the next line of the segment. If the athlete comes down before both hands cross the line, they must return to the previous line and begin again.
HANGING KNEE RAISE: Begin hanging from the pull-up bar with arms fully extended and feet off the ground. Pull your knees up until they clearly pass above the height of your hips. For each rep the feet must pass behind the pull-up bar. A rep is credited when your knees pass the hip height.
OVERHEAD WALKING LUNGE: Begin standing tall with both feet clearly behind the starting line and the object held overhead. The object must not touch any other part of the body. Step forward into a lunge, lowering the back knee to the ground and reaching full extension at the top of each step before beginning the next. A rep is credited when both feet clearly cross the next line of the segment while standing tall. If the athlete fails before reaching the line, they must return to the previous line and begin again. Shuffling or dragging the feet is not allowed.
ROPE CLIMB: Begin standing on the ground. A rep is credited when one hand clearly touches the beam at the top. Sliding or dropping from excessive height may result cause injuries.
TOES-TO-BAR (T2B): Begin hanging from the pull-up bar with arms fully extended and feet off the ground. Pull your toes up to make clear contact with the bar between your hands. For each rep the feet must pass behind the pull-up bar. A rep is credited when both toes touch the bar at the same time.
FLOW: Athlete start the workout behind their rope. Tiebreak time is when they complete the 1st set of T2B. Every time the athlete completes a section of HSW they receive 1 rep. Time stops when the athlete crosses the line on the other end of the floor.

1 Clean + 1 Front Squat + 1 Shoulder-to-Overhead

M: 95 - 115 - 135 - 155 - 185 - 205 - 225 - 245 - 260 - 275 - 315

W: 65 -  75 -  85 - 105 - 125 - 145 -  155  - 175  - 180 -  195 - 215

CLEAN: Begin the clean with the barbell on the ground. You may perform power cleans, squat cleans, or split cleans, but hang cleans are not allowed. A rep is credited when your hips and knees reach full extension, your feet are in line, and the bar is supported in the front-rack position with elbows clearly in front of the hands.
FRONT SQUAT: Begin with the barbell in the front-rack position, supported on the shoulders with elbows clearly in front of the bar. The hip crease must pass below the top of the knee at the bottom of the squat. A rep is credited when the athlete returns to a fully standing position with hips and knees fully extended.
SHOULDER-TO-OVERHEAD: Begin with the barbell in the front-rack position. You may perform a strict press, push press, push jerk, or split jerk. A rep is credited when the barbell is locked out overhead with the hips, knees, and arms fully extended, and feet are in line.
FLOW: :30s to lift / :15s transition. Athlete receives 1 rep for every part of the complex they complete. Their score will be the total amount of reps NOT the amount of weight. They must successfully complete the complex to move on to the next barbell.

Rx

90 Double Unders

30 Chest-to-Bar Pull-ups

15 Thrusters (95/135)

Intermediate/Masters

72 Double Unders

24 Chest-to-Bar Pull-ups

12 Thrusters (85/115)

Scaled

72 Single Unders

24 Pull-ups

12 Thrusters (65/95)

CHEST-TO-BAR PULL-UP: Begin hanging from the pull-up bar with arms fully extended and feet off the ground. Pull until your chest clearly makes contact with the bar below the collarbone. A rep is credited when the chest makes contact with the pull-up bar.
DOUBLE UNDERS: Begin with the rope in your hands and the rope passing under your feet twice for each jump. A rep is credited each time the rope completes two full revolutions under the feet.
PULL-UP: Begin hanging from the pull-up bar with arms fully extended and feet off the ground. Pull until your chin clearly passes over the top of the bar. A rep is credited when the chin passes over the top of the bar.
SINGLE UNDERS: Begin with the rope in your hands and the rope passing under your feet once for each jump. A rep is credited each time the rope completes one full revolution under the feet.
THRUSTER: The thruster begins with the barbell on the ground. The athlete must bring the barbell to the front-rack position to start the first rep (squat cleans count). From the front-rack position, the athlete must perform a full squat, ensuring the hip crease clearly passes below the top of the knees. From the bottom of the squat, the barbell must be driven overhead in one continuous motion. The barbell does not need to be returned to the ground between reps and may be brought back to the shoulders to begin the next rep. A rep is credited when the barbell is locked out overhead with the hips, knees, and arms fully extended, and the bar is directly over the middle of the athlete’s body.
FLOW: Athlete start the workout behind their jump rope (NOT IN THEIR HAND). Make sure chest touches the bar for the rep to count. Time stops when the athlete crosses the line on the other end of the floor.

5k Trail Run

Score will be the both partners scores added together. No requirement to run together.

Rx

10 Alternating Rope Climbs | Partner Dead Hang

25 Synchro T2B

200ft HSW Relay

25 Synchro T2B

10 Alternating Rope Climbs | Partner Dead Hang

Intermediate

10 Alternating Rope Climbs | Partner Dead Hang

20 Synchro T2B

200ft Plate Overhead Walking Lunge Relay

20 Synchro T2B

10 Alternating Rope Climbs | Partner Dead Hang

HANDSTAND WALK (HSW): Begin standing with both feet clearly behind the starting line. Kick up into a handstand and walk forward on your hands. A rep is credited when both hands clearly cross the next line of the segment. If the athlete comes down before both hands cross the line, they must return to the previous line and begin again.
OVERHEAD WALKING LUNGE: Begin standing tall with both feet clearly behind the starting line and the object held overhead. The object must not touch any other part of the body. Step forward into a lunge, lowering the back knee to the ground and reaching full extension at the top of each step before beginning the next. A rep is credited when both feet clearly cross the next line of the segment while standing tall. If the athlete fails before reaching the line, they must return to the previous line and begin again. Shuffling or dragging the feet is not allowed.
ROPE CLIMB: Begin standing on the ground. A rep is credited when one hand clearly touches the beam at the top. Sliding or dropping from excessive height may result cause injuries.
TOES-TO-BAR (T2B): Begin hanging from the pull-up bar with arms fully extended and feet off the ground. Pull your toes up to make clear contact with the bar between your hands. A rep is credited when both toes touch the bar at the same time.
FLOW: Partner 1 begins their dead hang THEN Partner 2 works at the rope climb. If an athlete drops from the pull-up bar before their partner is back on the floor the rope climb does not count. Athletes must alternate the rope climbs. For the HSW/Lunge each athlete completes a 50ft section (down and back) before they can TAG their partner to switch. Time stops when the athletes cross the line on the other end of the floor.

Rx/Intermediate

Max Alternating Cleans at Each Barbell

M: 95 - 115 - 135 - 155 - 185 - 205 - 225 - 245 - 260 - 275 - 315

W: 65 -  75 -  85 - 105 - 125 - 145 -  155  - 175  - 180 -  195 - 215

CLEAN: Begin the clean with the barbell on the ground. You may perform power cleans, squat cleans, or split cleans, but hang cleans are not allowed. A rep is credited when your hips and knees reach full extension, your feet are in line, and the bar is supported in the front-rack position with elbows clearly in front of the hands.
FLOW: At each barbell, partners will have 30s to complete as many ALTERNATING cleans as they can. Both partners must make a successful lift to move onto the next barbell. Score is the heaviest barbell that ONE of the partners successfully lifted. Tiebreak is total reps.

Rx

AMRAP 4

6 Chest-to-Bar Pull-ups

36 Double Unders

6 Thrusters (85/115)

Intermediate

AMRAP 4

6 Pull-ups

24 Double Unders

6 Thrusters (65/95)

CHEST-TO-BAR PULL-UP: Begin hanging from the pull-up bar with arms fully extended and feet off the ground. Pull until your chest clearly makes contact with the bar below the collarbone. A rep is credited when the chest makes contact with the pull-up bar.
DOUBLE UNDERS: Begin with the rope in your hands and the rope passing under your feet twice for each jump. A rep is credited each time the rope completes two full revolutions under the feet.
PULL-UP: Begin hanging from the pull-up bar with arms fully extended and feet off the ground. Pull until your chin clearly passes over the top of the bar. A rep is credited when the chin passes over the top of the bar.
THRUSTER: The thruster begins with the barbell on the ground. The athlete must bring the barbell to the front-rack position to start the first rep (squat cleans count). From the front-rack position, the athlete must perform a full squat, ensuring the hip crease clearly passes below the top of the knees. From the bottom of the squat, the barbell must be driven overhead in one continuous motion. The barbell does not need to be returned to the ground between reps and may be brought back to the shoulders to begin the next rep. A rep is credited when the barbell is locked out overhead with the hips, knees, and arms fully extended, and the bar is directly over the middle of the athlete’s body.
FLOW: Both athletes will start underneath their pull-up bar. Partner 1 will complete one round of work and run back to tag Partner 2 so Partner 2 can begin working. The non-working partner will always be standing under the pull-up bar waiting for their partner to tag them in.

5k Run