Event 3 - Rx Men

3A 

From 0:00 - 4:00 Athlete A completes...
For Load:
1 rep max Clean & Jerk

3B

From 4:00-7:00 Athlete B completes...  
For Reps:  
Max Walking Handstand Push Ups

3C

From 7:00 - 9:00 Athlete C completes...  
For Reps:
Max Calorie Row

From 9:00 - 10:00
REST

3D

From 10:00 - 20:00 All Athletes complete...
For Time:   
Athletes A&B split however:  
-100 Calorie Row    
Athletes A&C split however: 
-15 Handstand Push Ups    
-15 Wall Walks  
-15 Handstand Push Ups    
Athletes B&C split however:   
-30 Clean & Jerks 90kg

Event 3 - Mas & Int Men

3A 

From 0:00 - 4:00 Athlete A completes...
For Load:
1 rep max Clean & Jerk

3B

From 4:00-7:00 Athlete B completes...  
For Reps:  
Max Wall Walks

3C

From 7:00 - 9:00 Athlete C completes...  
For Reps:
Max Calorie Row

From 9:00 - 10:00
REST

3D

From 10:00 - 20:00 all Athletes complete...
For Time:   
Athletes A&B split however:  
-90 Calorie Row    
Athletes A&C split however: 
-15 Riser Handstand Push Ups 5in    
-15 Half Wall Walks  
-15 Riser Handstand Push Ups 5in
Athletes B&C split however:   
-30 Clean & Jerks 70kg

Description:

Points:  
Events 3A, 3B & 3C are worth 50 points each.
Event 3D is worth 100 points.

Flow:  
Before starting, Athletes must declare one teammate to be each: Athlete A, Athlete B, Athlete C.

On 3,2,1,Go... 
Athlete A runs from behind the start line to their barbell, where they have 4 minutes to complete a 1 rep max clean & jerk. The heaviest successful lift will be scored. Lifts started before the 4 minute time cap WILL count. Lifts where the bar is still in the ground before the 4min cap, will NOT count. The heaviest successful weight lifted is the teams score for Event 3A.

At the 4:00 mark, Athlete B will run from behind the start line to the wall, they have 3 minutes to complete as many reps of their prescribed wall walk option as possible. Only successful reps will be counted. Any rep started after the 3 minute cap (7:00 mark) will NOT count. The total reps completed will be the teams score for Event 3B.

At the 7:00 mark, Athlete C will run to the rower, they have 2 minutes to complete as many calories on the rower as possible. Any calories accumulated after the 2 minute time cap (9:00 mark) will NOT count. The total calories accumulated will be the teams score for Event 3C 

At the 9:00 mark, all athletes will rest for 1 minute, (until the 10:00 mark).

Event 3D begins at the 10:00 mark, athletes A and B will run from behind the start line to the rower, they will complete their designated calories. Athletes may switch however often they want, there is NO requirements on how the calories must be split between the pair.

After the prescribed calories have been completed, Athlete A moves from the rower to the barbell, and Athlete C moves from behind the start line to the barbell. Athletes A and C will then compete their designated movements on the wall. All reps can be split between the pair however they want, there is NO requirement on how the reps must be split between the pair.

After the prescribed movements and reps on the wall have been competed, Athlete B moves from behind the start line to the barbell and Athlete C moves from the wall to the barbell. Athletes B and C will then complete 30 Clean & Jerks. All reps can be split between the pair however they want, there is NO requirement on how the reps must be split between the pair.

Only reps completely finished before the 10 minute time cap will count. The teams score for Event 3D is the time on the clock upon finishing the 30 Clean & Jerks. If the team did not finish all the work within the 10 minute time cap, the teams score will be the total repetitions completed at the time cap. 

Movement Standards:

Clean & Jerk (All):

All standard Clean & Jerk variations are allowed.

Row (All):

Any technique is allowed.

Walking Handstand Push Up (Rx):

Begin with chest on the ground and fingertips on 60/55in line 
Feet are on wall and off ground before hands leave line
Both hands touch 10in line simultaneously
Athlete lowers head to ground while hands stay on 10in line
Athlete pushes up and locks out elbows before hands leave 10in line
Any bend in the knees or kip is a no rep
Both hands touch 60/55in line before feet come off wall
Finish with chest on the ground and hands on 60/55in line

Wall Walk (Rx,Int,Mas):

Begin with chest on the ground and fingertips on 60/55in line 
Feet are on wall and off ground before hands leave line
Both hands touch 10in line simultaneously
Both hands touch 60/55in line before feet come off wall
Finish with chest on the ground and hands on 60/55in line

Half Wall Walk (Int,Mas,Beg)

*Same standard as wall walk, except top line is 25in instead of 10in

Scaled Wall Walk (Beg):

*Same standard as wall walk, except top line is 40in instead of 10in

Handstand Push Up (Rx):

Start with both hands touching 10in line, elbows locked out, feet touching wall. Lower down until head hits ground.
Push up, finishing with feet touching wall and hips extended.
Kipping is allowed

Riser Handstand Push Up 5in (Int,Mas):

Same standard as regular handstand push up, except athlete lowers head to a 5in riser, rather than to the ground.

Push Up (Beg):

Athlete begins with a straight body position and locked out elbows, only hands and feet touch the floor.
Athlete lowers until their chest touches the floor, hips, knees or thighs CANNOT touch the ground at any point.
Athlete pushes up, returning to the top position.

Event 3 - Rx Men

3A 

From 0:00 - 4:00 Athlete A completes...
For Load:
1 rep max Clean & Jerk

3B

From 4:00-7:00 Athlete B completes...  
For Reps:  
Max Walking Handstand Push Ups

3C

From 7:00 - 9:00 Athlete C completes...  
For Reps:
Max Calorie Row

From 9:00 - 10:00
REST

3D

From 10:00 - 20:00 All Athletes complete...
For Time:   
Athletes A&B split however:  
-100 Calorie Row    
Athletes A&C split however: 
-15 Handstand Push Ups    
-15 Wall Walks  
-15 Handstand Push Ups    
Athletes B&C split however:   
-30 Clean & Jerks 90kg

Event 3 - Mas & Int Men

3A 

From 0:00 - 4:00 Athlete A completes...
For Load:
1 rep max Clean & Jerk

3B

From 4:00-7:00 Athlete B completes...  
For Reps:  
Max Wall Walks

3C

From 7:00 - 9:00 Athlete C completes...  
For Reps:
Max Calorie Row
 

From 9:00 - 10:00
REST
 

3D

From 10:00 - 20:00 all Athletes complete...
For Time:   
Athletes A&B split however:  
-90 Calorie Row    
Athletes A&C split however: 
-15 Riser Handstand Push Ups 5in    
-15 Half Wall Walks  
-15 Riser Handstand Push Ups 5in
Athletes B&C split however:   
-30 Clean & Jerks 70kg

Event 3 - Rx Men

3A 

From 0:00 - 4:00 Athlete A completes...
For Load:
1 rep max Clean & Jerk

3B

From 4:00-7:00 Athlete B completes...  
For Reps:  
Max Walking Handstand Push Ups

3C

From 7:00 - 9:00 Athlete C completes...  
For Reps:
Max Calorie Row

From 9:00 - 10:00
REST

3D

From 10:00 - 20:00 All Athletes complete...
For Time:   
Athletes A&B split however:  
-100 Calorie Row    
Athletes A&C split however: 
-15 Handstand Push Ups    
-15 Wall Walks  
-15 Handstand Push Ups    
Athletes B&C split however:   
-30 Clean & Jerks 90kg

Event 3 - Mas & Int Men

3A 

From 0:00 - 4:00 Athlete A completes...
For Load:
1 rep max Clean & Jerk

3B

From 4:00-7:00 Athlete B completes...  
For Reps:  
Max Wall Walks

3C

From 7:00 - 9:00 Athlete C completes...  
For Reps:
Max Calorie Row
 

From 9:00 - 10:00
REST
 

3D

From 10:00 - 20:00 all Athletes complete...
For Time:   
Athletes A&B split however:  
-90 Calorie Row    
Athletes A&C split however: 
-15 Riser Handstand Push Ups 5in    
-15 Half Wall Walks  
-15 Riser Handstand Push Ups 5in
Athletes B&C split however:   
-30 Clean & Jerks 70kg

Event 3 - Rx Men

3A 

From 0:00 - 4:00 Athlete A completes...
For Load:
1 rep max Clean & Jerk

3B

From 4:00-7:00 Athlete B completes...  
For Reps:  
Max Walking Handstand Push Ups

3C

From 7:00 - 9:00 Athlete C completes...  
For Reps:
Max Calorie Row

From 9:00 - 10:00
REST

3D

From 10:00 - 20:00 All Athletes complete...
For Time:   
Athletes A&B split however:  
-100 Calorie Row    
Athletes A&C split however: 
-15 Handstand Push Ups    
-15 Wall Walks  
-15 Handstand Push Ups    
Athletes B&C split however:   
-30 Clean & Jerks 90kg

Event 3 - Mas & Int Men

3A 

From 0:00 - 4:00 Athlete A completes...
For Load:
1 rep max Clean & Jerk

3B

From 4:00-7:00 Athlete B completes...  
For Reps:  
Max Wall Walks

3C

From 7:00 - 9:00 Athlete C completes...  
For Reps:
Max Calorie Row
 

From 9:00 - 10:00
REST
 

3D

From 10:00 - 20:00 all Athletes complete...
For Time:   
Athletes A&B split however:  
-90 Calorie Row    
Athletes A&C split however: 
-15 Riser Handstand Push Ups 5in    
-15 Half Wall Walks  
-15 Riser Handstand Push Ups 5in
Athletes B&C split however:   
-30 Clean & Jerks 70kg

Event 4 - Rx Men

For Time:  

Athlete A Completes:     

• 21 Calorie Echo Bike
• 9 Burpee Box Jump Overs 24in
• 15 Thrusters 50kg

Athlete B Completes:

• 15 Thrusters 50kg
• 21 Calorie Echo Bike
• 9 Burpee Box Jump Overs 24in

Athlete C Completes:

• 9 Burpee Box Jump Overs 24in
• 15 Thrusters 50kg
• 21 Calorie Echo Bike

*10min Time Cap

Event 4 - Mas & Int Men

For Time:  

Athlete A Completes:     

• 18 Calorie Echo Bike
• 9 Burpee Box Jump Overs 24in
• 15 Thrusters 40kg

Athlete B Completes:

• 15 Thrusters 40kg
• 18 Calorie Echo Bike
• 9 Burpee Box Jump Overs 24in

Athlete C Completes:

• 9 Burpee Box Jump Overs 24in
• 15 Thrusters 40kg
• 18 Calorie Echo Bike

*10min Time Cap

Workout Flow:

Team nominates Athlete A, Athlete B and Athlete C prior to starting.

Athlete A:  
Runs from behind the start line to the Echo Bike, to complete their calories
Runs over the barbell to the box, to complete Burpee Box Jump Overs 
Runs to the barbell to complete their Thrusters
Runs to start line and tags Athlete B

Athlete B:  
Runs from behind the start line, past the Echo Bike to the barbell, to complete their Thrusters
Runs to the Echo Bike to complete their Calories
Runs over the barbell to the box complete their Burpee Box Jump Overs. 
Runs to start line and tags Athlete C

Athlete C:
Runs from behind the start line, past the Echo Bike and over the barbell to the box, to complete their Burpee Box Jump Overs
Runs to the Barbell to complete their Thrusters
Runs to the Echo Bike to complete their Calories
Runs to start line to finish workout 

Movement Standards:

Burpee Box Jump Overs (Rx,Int,Mas):

Begin with chest and thighs touching ground, facing box

Two foot jump onto box is required, step down and jump off a both permitted.

Burpee Box Clear Overs ARE allowed

Any body part other than the feet CANNOT touch the box 

Burpee Box Step Overs (Beg):

Begin with chest and thighs touching ground, facing box

Athelte steps OR JUMPS onto box, step down and jump off a both permitted.

Burpee Box Clear Overs ARE allowed

Any body part other than the feet CANNOT touch the box 

Thrusters (All):

Begin with hip crease below knee in front rack position

Hips, and elbows lock out at top with bar over centre or behind athletes body

Redipping under the bar, jerking the bar, is NOT allowed.

Echo Bike (All):

*Athlete must send it

Event 1 - Rx Men

For time:  
(2 athlete synchro, 1 athlete rest)

20 Overhead Squats 70kg
40 Pull Ups
120 Double Unders (Split)  
15 Power Snatches 70kg
30 Chest to Bar Pull Ups
90 Single Under Crossovers (Split)
10 Squat Snatches 70kg
20 Bar Muscle Ups
60 Double Under Crossovers (Split)

*12 Minute Time Cap

Event 1 - Mas & Int Men

For time:  
(2 athlete synchro, 1 athlete rest)

20 Overhead Squats 60kg
40 Pull Ups
120 Single Unders (Split)
15 Power Snatches 60kg
30 Chin Ups
90 Single Under Crossovers (Split)
10 Squat Snatches 60kg
20 Chest to Bar Pull Ups (Split)
60 Double Unders (Split)
*12 Minute Time Cap

Description:

Any two partners working at a time, while the other rests.
Skipping movements are split between the team, 1 athlete working while 2 athletes rest.
Pull Ups synchro at top.  
Chest to Bar Pull Ups synchro at chest contact.
Bar Muscle Ups synchro at lockout.
Overhead Squats, Power Snatches and Squat Snatches synchro at the top.

Movement Standards:

Double Unders:

The rope passes under the feet twice for each jump.
The rope must spin forward for the rep to count.
Only successful jumps are counted, not attempts.

Pull Ups:

The athlete must start each rep with their arms fully extended and their feet off the ground.
The rep is credited when the athlete's chest clearly comes into contact with the bar at or below the collarbone.
Synchro at chest contact.

Overhead Squats:

Each rep starts with the bar on the ground.
The athlete may begin their first rep with a squat snatch OR a power or split snatch followed by an overhead squat.
The athletes hip crease must pass below the knee while the bar is overhead.
The rep is counted when the athlete's hips, knees, and arms are extended.
The bar must be over the middle of the body, or slightly behind, when viewed from profile.
Synchro at the top.

Single Under Crossovers:

The rope passes under the feet once for each jump.
A two-Toot take off and landing is required (no speed steps).
The rope must spin forward for the rep to count.
A rep will be counted every time there is a change from hands crossed to hands uncrossed or vice versa AND the rope successfully passes under the feet.
Only successful jumps are counted, not attempts.
Counting begins the first time the hands cross and the rope passes successfully under the feet.

Chest to Bar Pull Ups:

The athlete must start each rep with their arms fully extended and their feet off the ground.
The rep is credited when the athlete's chin clearly passes above the plane of the bar.
Synchro at top.

Power Snatch:

Each rep starts with the bar on the ground.
Squat and split snatches are NOT permitted.
Hang snatches are NOT permitted.
Bouncing the bar is NOT permitted.
The rep is counted when the athlete's hips, knees, and arms are extended.
The bar must be over the middle of the body, or slightly behind, when viewed from profile.
Synchro at the top.

Double Under Crossovers:

The rope passes under the feet twice for each jump.
A two-Toot take off and landing is required (no speed steps).
The rope must spin forward for the rep to count.
A rep will be counted every time there is a two changes from hands crossed to hands uncrossed in a single jump or vice versa AND the rope successfully passes under the feet twice in that jump.
Only successful jumps are counted, not attempts.
Counting begins the first time the hands cross and uncross and the rope passes successfully under the feet twice.

Bar Muscle Ups:

The athlete must begin with or pass through a hang
below the bar, with arms fully extended and feet off the ground.
Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
No portion of the foot may rise above the lowest part of the bar during the kip.
The athlete must pass through some portion of a dip before locking out over the bar.
The rep is credited when the athlete's arms are fully locked out in the
support position above the bar and the athlete's shoulders are over or slightly in front of the bar.
Only the hands, and no other part of the arm, may
toucn the bar auring the rep.
Removing the hands in the support position is not allowed.
At lockout, only the arms may support the athlete's weight.
Synchro at lockout.

Squat Snatch:

Each rep starts with the bar on the ground.
Power and split snatches are NOT permitted.
Hang snatches are NOT permitted.
Bouncing the bar is NOT permitted.
The athletes hip crease must pass below the knee while the bar is overhead, before standing up.
The rep is counted when the athlete's hips, knees, and arms are extended.
The bar must be over the middle of the body, or slightly behind, when viewed from profile.
Synchro at the top.

Event 2 - Rx Men

3 Rounds For Time:  

20m Walking Lunge (Together) 
30 Shuttle Runs 10m (All Synchro)
40 Toes to Bar (2 Person Synchro)

*15min Time Cap

Round 1 - Farmers 
Round 2 - Front Rack
Round 3 - Overhead

One athlete on each:  
- 1x22.5kg Dumbbell  
- 1x24kg Kettlebell  
- 1x32kg Kettlebell

Event 2 - Mas & Int Men

3 Rounds For Time:

20m Walking Lunge (Together) 
30 Shuttle Runs 10m (All Synchro)
20 Toes to Bar (2 Person Synchro)

*15min Time Cap

Round 1 - Farmers 
Round 2 - Front Rack
Round 3 - Overhead

One athlete on each:  
- 1x15kg Dumbbell  
- 1x16kg Kettlebell  
- 1x24kg Kettlebell

Description:

On 3,2,1 Go, all 3 athletes will choose an implement and begin the 20m walking lunge. Atheltes lunge 10m put, and 10m back, in a farmer's position. Athletes may switch implements at the 10m mark if they choose. Athletes perform the lunge at the same time, but it is not synchro.

Then the team will complete 30 synchro shuttle runs. every 10m is 1 rep. All 3 Athletes must synchro.

Then any 2 athletes will begin the toes to bar, these reps are synchro between 2 people and teams can switch athletes in and out whenever.

Repeat for 2 more rounds, round 2 lunge is in front rack position, and round 3 lunge is overhead position.

Movement Standards:

Lunges:

Start standing completely behind the line.
Knee touches the ground.  
Hips extend.
Finish at fulp extension completely over the line.  

Farmers:
Implememt held by the side, not supported by the leg. Any arm can be used.

Front Rack:
Implement held on the shoulder. Weight is supported by the hand and not by the shoulder completely.

Overhead:
Implememt is held over the head. The bottom of the Implement is above the height of the top of the head. The elbow does NOT need to be locked out.

ALL 3 Athletes can lunge at the same time, but there is no synchro standard.

Any athlete can carry any implement, switches can only be made after complete laps.

If the athlete is given a no rep, they must restart from behind the line.

Shuttle Runs:

Athletes start standing completely behind the line.
All 3 run to the other end, and hit the synchro point.
Synchro point is 2 feet and 1 hand touching the ground, all 3 athletes simultaneously. Every 10m is 1 rep.
If a no rep is given, the Athletes must return behind the line and finish the rep to the standard before continuing.

Toes to Bar:

Begin with the athlete hanging from the bar and heels behind the plane of the bar.
Finish with both feet contacting the bar between the hands simultaneously.
Toes to bar are 2-person synchro. Both Athletes must hit the synchro position.
The synchro position is both Athletes having both feet contact the bar between the hands simultaneously