Mayhem on the Mountain 2024

Rx/Masters
For Time:
40/32 Calorie Row
30 Deadlifts RX 225/155 MASTERS 185/125
20 Wall Balls RX 30/20 MASTERS 20/14
10 Bar Muscle Ups
5 Rope Climbs - 12 FT

Athlete will begin on the concept 2 rower with their hands behind their ears. At 3, 2, 1 go, the athlete will row their calories. The the athlete will perform 30 deadlifts, moving their bar forward every 10 reps. Once completed 30 deadlifts, the athlete will perform 20 Wall Ball Shots into their 10 Bar Muscle Ups. At the completion of 10, the athlete will finish with 5 Rope Climbs. This is a for time workout. There is a 15 minute time cap. If the workout is not completed at the 15 minute mark, the score is total reps.

Movement standards:

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Wall Ball: At the start of each rep, the ball must be in the support position in front of the athlete’s body. Squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

Bar Muscle Up: 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 height of the bar during the kip. The rep is credited when the arms are fully locked out in the support position above the bar, with the shoulders over or in front of the bar. Must pass through some portion of a dip before locking out over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar during the rep. Removing the hands and resting in the support position is not allowed.

Rope Climbs: Each rep starts with both feet on the ground. The athlete may jump into the rope climb. Any style of climbing is permitted. The rep is credited when one hand clearly touches
above the designated mark. There is no requirement during the descent of the climb.

Scaled
For Time:
50/40 Calorie Row
40 Deadlifts 135/95
40 Wall Balls 14/10
40 Kettlebell Swings 35/26
50/40 Calorie Echo Bike

Athlete will begin on the concept 2 rower with their hands behind their ears. At 3, 2, 1 go, the athlete will row their calories. The the athlete will perform 40 deadlifts, moving their bar forward every 10 reps. Once completed 40 deadlifts, the athlete will perform 40 Wall Ball Shots into their 40 kettlebell swings. At the completion of 40, the athlete will finish with the prescribed calories on the echo bike. This is a for time workout. There is a 15 minute time cap. If the workout is not completed at the 15 minute mark, the score is total reps.

Movement standards:

Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Wall Balls: At the start of each rep, the ball must be in the support position in front of the athlete’s body. Squat until the hip crease is below the knees. A squat clean to start the set is allowed but not required as long as the ball starts on the ground. The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. If the ball hits low or does not hit the wall, the rep will not count. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.
Kettlebell Swing: Arms remain straight. Rep is counted when hips and knees are fully extended with the kettlebell clearly above the head.

For time:
30 Shoulder to Overhead
50 ft Front Rack Walking Lunge
15 Sandbag over Shoulder
600 meter Kayak
50 ft Front Rack Walking Lunge

Axle Bar
Elite 125/185
RX 105/155
Masters 95/135
Scaled 65/95

Sandbag
Elite 150/200
RX 100/150
Masters 70/100
Scaled 50/70

Athlete will begin in the athlete start block. At 3, 2, 1 go the athlete will move and perform 30 Shoulder to Overhead presses. The athlete will then complete 50 ft front rack walking lunges. 25 ft down and 25 ft back. The athlete will then complete 15 sandbags over the shoulder. Once the athlete has completed the sandbag they will make their way to the water to complete 600 meters in the Kayak. The athlete will finish with 50 ft front rack walking lunges. 25 ft down and 25 ft back. This workout is for time and is completed with athlete has completed all the reps. There is a 15 minute time cap. If the workout is not completed at the 15 minute mark, the score is total reps.

Movement Standards:

Shoulder to Overhead: Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line.

Front Rack Walking Lunge: The barbell is held in the front rack position. The athletes back knee must make contact with the floor. The athlete must stand up and show full hip extension at the top of each lunge. Both feet must past the tape line to complete the the rep. 25ft = 1 rep

Sandbag Over Shoulder: The bag must clearly pass over the top of the athlete's shoulder, without rolling off the side. The athlete can use any method to get the sandbag over their shoulder.

12 min Running Clock:
0:00-4:00 Establish a 1 rep Max Clean
4:00-8:00 Max Calories on the Concept 2 Rower
8:00-12:00 Max reps of Clean and Jerk

This workout has 2 scores.

Calories and Reps = 1 Score
Max Clean Weight= 1 Score

Elite 125/185
RX 105/155
Masters 95/135
Scaled 65/95

This workout will stop with an empty barbell. The athlete will begin in the starting block. At 3, 2, 1 go, the athlete will move to the empty bar and load their starting weight. The athlete can attempt as many lifts as possible as long as the barbell is empty at 4:00. The athlete will then move to the rower to accumulate as many calories as possible from 4:00-8:00. The score of the rower is the amount of calories accumulated at 8:00. Roll over calories after the 8:00 mark will not count. The athlete will then move back to the barbell, the athlete will load their prescribed weight and accumulate as many reps as possible by the 12:00 mark.
This workout has 2 scores.

Calories and Reps = 1 Score
Max Clean Weight= 1 Score

Movement Standards:

Clean: Athlete can perform a squat or power clean. Athlete must fully extend the hip and knees to complete the lift.

Row: The score of the rower is the amount of calories accumulated at 8:00. Roll over calories after the 8:00 mark will not count.

Clean and Jerk: Athlete can perform a squat or power clean. The jerk will be completed when the hips and knees are fully extended. The elbows locked out with the barbell clearly over the head.

12 min Running Clock:
0:00-4:00 Establish a 1 rep Max Clean
4:00-8:00 Max Calories on the Concept 2 Rower
8:00-12:00 Max reps of Clean and Jerk

This workout has 2 scores.

Calories and Reps = 1 Score
Max Clean Weight= 1 Score

Elite 125/185
RX 105/155
Masters 95/135
Scaled 65/95

This workout will stop with an empty barbell. The athlete will begin in the starting block. At 3, 2, 1 go, the athlete will move to the empty bar and load their starting weight. The athlete can attempt as many lifts as possible as long as the barbell is empty at 4:00. The athlete will then move to the rower to accumulate as many calories as possible from 4:00-8:00. The score of the rower is the amount of calories accumulated at 8:00. Roll over calories after the 8:00 mark will not count. The athlete will then move back to the barbell, the athlete will load their prescribed weight and accumulate as many reps as possible by the 12:00 mark.
This workout has 2 scores.

Calories and Reps = 1 Score
Max Clean Weight= 1 Score

Movement Standards:

Clean: Athlete can perform a squat or power clean. Athlete must fully extend the hip and knees to complete the lift.

Row: The score of the rower is the amount of calories accumulated at 8:00. Roll over calories after the 8:00 mark will not count.

Clean and Jerk: Athlete can perform a squat or power clean. The jerk will be completed when the hips and knees are fully extended. The elbows locked out with the barbell clearly over the head.

5 Rounds for Time:
5 Snatches
10 Burpees over the Bar
50 Jump Rope Variation *

Elite
125/185
Crossovers

RX
105/155
Double Unders

Masters
95/135
Double Unders

Scaled 65/95
Single Unders

At 3,2,1 Go the Athlete will perform 5 Snatches. This can be any variation of the snatch. Once completed 5, the athlete will perform 10 burpees over the bar. These can be lateral or bar facing. Then the athlete will complete 50 of their jump rope variation. For the crossover, a rep is counted every time the athlete jumps. The score is the total time to complete the work. There is a 15 minute time cap for this workout. If the athlete has not completed all reps at the 15 minute mark, their score is total reps.

Movement standards:

Snatch: The barbell goes from the group to overhead in one movement. This can be power, snatch, split, any variation of the snatch (can not be a clean and press). The rep is completed when the athletes hips and knees are fully extended with the barbell over the head.

Burpees over the bar: These can be lateral or bar facing burpees. The athletes chest much touch the ground. They may get over the bar however they would like. A 2 foot take off is not required. The rep is counted when the athlete lands on the opposite side of the bar.

Elite
12 min AMRAP
12/10 Echo Bike Calories
4- 50 Ft Shuttle Runs (down 25 ft and back 25 ft = 1)
12 Double Kettlebell Thrusters 53/70

The athlete will begin standing in the start box behind the echo bike. At 3, 2, 1 go, the athlete will begin the calories on the Echo Bike. Once their designated calories are completed, the athlete will begin the four (4) 50 ft shuttle runs. Down 25 ft and back 25 ft = 1 Shuttle run. Once completing 4, the athlete will complete the 12 double kettlebell thrusters. After completing each round, the athlete will add one (1) shuttle run. After round 1, 5 shuttle runs, after round 2, 6 shuttle runs, etc. The score of this workout is total rounds and reps completed in 12 minutes. Each shuttle run 50 ft, will count as one rep. If an athlete is short of the 50 ft at the 12 minute mark, that shuttle run will not count.

Movement standards:

Echo Bike: Athletes feet must not touch the ground before the set calories are met.

Shuttle Run: The athlete must pass the tape line with both feet and touch the floor. The LAST back on the shuttle run moving into the KB thrusters, the athlete does not have to touch the floor.

Double Kettlebell Thrusters: The athlete must squat below parallel (hip crease below the knee), the elbows, hips, and knees locked out in the top position with the KBS clearly over the body. Squat clean is allowed on first rep.

Rx/Masters
12 min AMRAP
12/10 Echo Bike Calories
4- 50 Ft Shuttle Runs (down 25 ft and back 25 ft = 1)
12 Double Kettlebell Thrusters 35/53

The athlete will begin standing in the start box behind the echo bike. At 3, 2, 1 go, the athlete will begin the calories on the Echo Bike. Once their designated calories are completed, the athlete will begin the four (4) 50 ft shuttle runs. Down 25 ft and back 25 ft = 1 Shuttle run. Once completing 4, the athlete will complete the 12 double kettlebell thrusters. After completing each round, the athlete will add one (1) shuttle run. After round 1, 5 shuttle runs, after round 2, 6 shuttle runs, etc. The score of this workout is total rounds and reps completed in 12 minutes. Each shuttle run 50 ft, will count as one rep. If an athlete is short of the 50 ft at the 12 minute mark, that shuttle run will not count.

Movement standards:

Echo Bike: Athletes feet must not touch the ground before the set calories are met.

Shuttle Run: The athlete must pass the tape line with both feet and touch the floor. The LAST back on the shuttle run moving into the KB thrusters, the athlete does not have to touch the floor.

Double Kettlebell Thrusters: The athlete must squat below parallel (hip crease below the knee), the elbows, hips, and knees locked out in the top position with the KBS clearly over the body. Squat clean is allowed on first rep.

Scaled
12 min AMRAP
12/10 Echo Bike Calories
4- 50 Ft Shuttle Runs (down 25 ft and back 25 ft = 1)
12 Double Kettlebell Thrusters 26/35

The athlete will begin standing in the start box behind the echo bike. At 3, 2, 1 go, the athlete will begin the calories on the Echo Bike. Once their designated calories are completed, the athlete will begin the four (4) 50 ft shuttle runs. Down 25 ft and back 25 ft = 1 Shuttle run. Once completing 4, the athlete will complete the 12 double kettlebell thrusters. After completing each round, the athlete will add one (1) shuttle run. After round 1, 5 shuttle runs, after round 2, 6 shuttle runs, etc. The score of this workout is total rounds and reps completed in 12 minutes. Each shuttle run 50 ft, will count as one rep. If an athlete is short of the 50 ft at the 12 minute mark, that shuttle run will not count.

Movement standards:

Echo Bike: Athletes feet must not touch the ground before the set calories are met.

Shuttle Run: The athlete must pass the tape line with both feet and touch the floor. The LAST back on the shuttle run moving into the KB thrusters, the athlete does not have to touch the floor.

Double Kettlebell Thrusters: The athlete must squat below parallel (hip crease below the knee), the elbows, hips, and knees locked out in the top position with the KBS clearly over the body. Squat clean is allowed on first rep.

Elite
4 Rounds for Time:
15/13 Calories Ski Erg
15 Box Jump Overs 24/20
15 Bar Muscle Ups/ Toes to Bar *

(Even Rounds 2,4 Bar Muscle Ups, Odd Rounds 1,3 Toes to Bar)

On 3, 2, 1 go the athlete will complete the Ski Erg calories. Once completed the prescribed calories, the athlete will then move to the box and perform 15 box jump overs. Once completed the 15 box jump overs, the athlete will perform 15 toes to bar in rounds 1 and 3 and 15 Bar muscle ups in rounds 2 and 4. The score of the workout is when the athlete has completed 4 rounds. There is a 12 minute time cap. If the athlete has not completed the 4 rounds at 12:00, their score is the total amount of reps completed.

Movement standards:

Box Jump Overs: The athlete may jump completely over the box. The athlete may jump or step down.

Bar Muscle Up: 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 height of the bar in the kip.

Toes to Bar: In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar.

Rx/Masters
4 Rounds for Time:
15/13 Calories Ski Erg
15 Box Jump Overs 24/20
15 Chest to Bar Pull Ups / Toes to Bar *

(Even Rounds 2,4 Chest to Bar Pull Ups, Odd Rounds 1,3 Toes to Bar)

On 3, 2, 1 go the athlete will complete the Ski Erg calories. Once completed the prescribed calories, the athlete will then move to the box and perform 15 box jump overs. Once completed the 15 box jump overs, the athlete will perform 15 toes to bar in rounds 1 and 3 and 15 Chest to Bar Pull Ups in rounds 2 and 4. The score of the workout is when the athlete has completed 4 rounds. There is a 12 minute time cap. If the athlete has not completed the 4 rounds at 12:00, their score is the total amount of reps completed.

Movement standards:

Box Jump Overs: The athlete may jump completely over the box. The athlete may jump or step down.

Chest to Bar Pull Ups: The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull up or grip is permitted as long as the other requirements are met. The rep is counted when the athlete's chest clearly comes into contact with the bar at or below the collarbone.

Toes to Bar: In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar at the same time. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar.

Scaled
4 Rounds for Time:
15/13 Calories Ski Erg
15 Box Jump Overs 24/20 (may step over)
15 Hang Dumbbell Snatches/Knee Raises* 35/25

(Even Rounds 2,4 , Hang Dumbbell Snatches, Odd Rounds 1,3 Hanging Knee Raises)

On 3, 2, 1 go the athlete will complete the Ski Erg calories. Once completed the prescribed calories, the athlete will then move to the box and perform 15 box jump overs. Once completed the 15 box jump overs, the athlete will perform 15 hanging knee raises in rounds 1 and 3 and 15 Hanging Dumbbell Snatches in rounds 2 and 4. The score of the workout is when the athlete has completed 4 rounds. There is a 12 minute time cap. If the athlete has not completed the 4 rounds at 12:00, their score is the total amount of reps completed.

Movement standards:

Box Jump Overs: The athlete may jump completely over the box. The athlete may jump or step down. The athlete may step up and down.

Hang Dumbbell Snatches: The rep begins with the athlete deadlifting the dumbbell, then the athlete goes to the hang position (anywhere above the knee cap) and snatches the dumbbell above the head. The rep is complete when the athletes hips and knees are locked out with the the elbow fully extended and the dumbbell clearly over the body. The reps can be single or alternating.

Knees Raises: The athlete begins in a dead hang with feet off the ground. The rep is counted when the athletes knees come above their belly button. Their feet must pass clearly behind the bar in the bottom.

Athlete A Runs ~1600 meters
Athlete B Kayaks ~600 meters
Athlete C & D

5 Rounds for Time
20 Shoulder to Overhead (RX 155/105, Masters 135/95 Scaled 95/65)
50' Front Rack Walking Lunges (25' down, 25' back)
10 Sandbag Over the Shoulder (RX 150/100, Masters 100/70, Scaled 70/50)
50' Front Rack Walking Lunges (25' down, 25' back)

**Who ever starts the lunge must finish the 50 (have to lunge out and lunge back)
Workout Flow:

At 3, 2, 1 go, Athlete A and B will begin the Run/Kayak and Athlete C and D will begin the 5 rounds for time. When A and B have completed their work, they can join C and D in the 5 rounds for time if they have not completed their work. A and B CAN switch out with C and D to complete the reps OR any team member can get on the bikes to complete max meters in the remaining time until the 15 minute time cap is reached. The 5 rounds for time, One athlete is working at a time and the athletes can switch as needed. They will begin with 20 Shoulder to Overheads with the axle bar. Athletes can assist one another getting the bar to the front rack position. Once the 20 reps are completed, Athlete will complete the 50' Front Rack walking lunges (25' down, 25' back). The team will then complete 10 Sandbag over the shoulder and finish with 50' Front Rack walking lunges (25' down, 25' back). One teammate is working at a time. Athletes can switch as needed. When athletes A and B complete their work, they can sub in or begin accumulating max meters on the bike.

Movement Standards:

Shoulder to Overhead: The rep is completed when the axle bar goes from the shoulders in the front rack position to above the head with hips, knees and arms locked out with the car clearly over the center of the head. Teammates can assist getting the bar to the front rack position.

Front Rack Walking Lunges: Holding the axle bar in the front rack position, the rep is counted when the back knee touches the floor and the athletes extend their hips when alternating legs. The whole front foot must cross the tape line to complete the rep. The floor will be taped off in 5' increments. If an athlete fails a rep, they simply go back to the previous 5' line.

Sandbag Over the Shoulder: The sandbag must make contact with the shoulder as it goes over.

This workout haas 2 scores:
Score 1: The time to complete the 5 Rounds
Score 2: Total Meters accumulated on Bike at the 15 minute time domain

Athlete A Runs ~1600 meters
Athlete B Kayaks ~600 meters
Athlete C & D

5 Rounds for Time
20 Shoulder to Overhead (RX 155/105, Masters 135/95 Scaled 95/65)
50' Front Rack Walking Lunges (25' down, 25' back)
10 Sandbag Over the Shoulder (RX 150/100, Masters 100/70, Scaled 70/50)
50' Front Rack Walking Lunges (25' down, 25' back)

**Who ever starts the lunge must finish the 50 (have to lunge out and lunge back)
Workout Flow:

At 3, 2, 1 go, Athlete A and B will begin the Run/Kayak and Athlete C and D will begin the 5 rounds for time. When A and B have completed their work, they can join C and D in the 5 rounds for time if they have not completed their work. A and B CAN switch out with C and D to complete the reps OR any team member can get on the bikes to complete max meters in the remaining time until the 15 minute time cap is reached. The 5 rounds for time, One athlete is working at a time and the athletes can switch as needed. They will begin with 20 Shoulder to Overheads with the axle bar. Athletes can assist one another getting the bar to the front rack position. Once the 20 reps are completed, Athlete will complete the 50' Front Rack walking lunges (25' down, 25' back). The team will then complete 10 Sandbag over the shoulder and finish with 50' Front Rack walking lunges (25' down, 25' back). One teammate is working at a time. Athletes can switch as needed. When athletes A and B complete their work, they can sub in or begin accumulating max meters on the bike.

Movement Standards:

Shoulder to Overhead: The rep is completed when the axle bar goes from the shoulders in the front rack position to above the head with hips, knees and arms locked out with the car clearly over the center of the head. Teammates can assist getting the bar to the front rack position.

Front Rack Walking Lunges: Holding the axle bar in the front rack position, the rep is counted when the back knee touches the floor and the athletes extend their hips when alternating legs. The whole front foot must cross the tape line to complete the rep. The floor will be taped off in 5' increments. If an athlete fails a rep, they simply go back to the previous 5' line.

Sandbag Over the Shoulder: The sandbag must make contact with the shoulder as it goes over.

This workout haas 2 scores:
Score 1: The time to complete the 5 Rounds
Score 2: Total Meters accumulated on Bike at the 15 minute time domain

On a 12 minute running clock:

0:00-6:00

Athlete A & B Row for calories

Athlete C performs 1 rep max Clean

Athlete D performs 1 rep max Clean and Jerk

At the 6 minute mark, you have a 2 minute transition (6:00-8:00)

8:00-12:00 Athlete C & D Row for calories

8:00-10:00 Athlete A - Max reps of cleans  RX:  155/105 Masters/Masters Mix 135/95 Scaled 95/65

10:00-12:00 Athlete B - Max reps of Clean and Jerks RX:  155/105 Masters/Masters Mix 135/95 Scaled 95/65

At 3,2 1 go, Athlete A and B will begin rowing for calories while Athlete C and D perform 1 rep maxes.  The athletes will begin with and employ barbell.  At the 6 minute mark, the athletes must empty the barbell.  Clips must be used for all lifts.  At the 6:00 mark, athletes will begin loading their bars for Max Reps.  At the 8:00 mark, athletes C and D will row for calories while Athletes A is completing Max rep cleans and Athlete B is completing Max rep Clean and Jerks.  The bar must be emptied at the 12:00 mark.  This workout has 2 scores.  Score 1= Calories + Total Reps   Score 2 = Total Weight

Movement Standards:

Row- Athletes must start in a seated upright position with their hands behind their head.  The calorie number score will be the number at the end of the time domain, rollover calories will not count.

Clean- The athlete may squat clean or power clean.  The rep is complete when the athletes hips and knees are fully extended with their elbows in front of the bar.

Clean and Jerk-  The athlete may squat clean or power clean.  A Push Jerk or Split jerk is permitted.  The rep is complete when the athlete brings the feet under the hips with the hips and knees extended.  The barbell must be clearly over the head with the elbows locked out showing control of the finish.  

On a 12 minute running clock:

0:00-6:00

Athlete A & B Row for calories

Athlete C performs 1 rep max Clean

Athlete D performs 1 rep max Clean and Jerk

At the 6 minute mark, you have a 2 minute transition (6:00-8:00)

8:00-12:00 Athlete C & D Row for calories

8:00-10:00 Athlete A - Max reps of cleans  RX:  155/105 Masters/Masters Mix 135/95 Scaled 95/65

10:00-12:00 Athlete B - Max reps of Clean and Jerks RX:  155/105 Masters/Masters Mix 135/95 Scaled 95/65

At 3,2 1 go, Athlete A and B will begin rowing for calories while Athlete C and D perform 1 rep maxes.  The athletes will begin with and employ barbell.  At the 6 minute mark, the athletes must empty the barbell.  Clips must be used for all lifts.  At the 6:00 mark, athletes will begin loading their bars for Max Reps.  At the 8:00 mark, athletes C and D will row for calories while Athletes A is completing Max rep cleans and Athlete B is completing Max rep Clean and Jerks.  The bar must be emptied at the 12:00 mark.  This workout has 2 scores.  Score 1= Calories + Total Reps   Score 2 = Total Weight

Movement Standards:

Row- Athletes must start in a seated upright position with their hands behind their head.  The calorie number score will be the number at the end of the time domain, rollover calories will not count.

Clean- The athlete may squat clean or power clean.  The rep is complete when the athletes hips and knees are fully extended with their elbows in front of the bar.

Clean and Jerk-  The athlete may squat clean or power clean.  A Push Jerk or Split jerk is permitted.  The rep is complete when the athlete brings the feet under the hips with the hips and knees extended.  The barbell must be clearly over the head with the elbows locked out showing control of the finish.

For Time

Relay Style

Athlete A: 25 Snatches, 5 Burpees over the Bar, 50 Double Unders

Athlete B: 20 Snatches, 10 Burpees over the Bar, 50 Double Unders

Athlete C: 15 Snatches, 15 Burpees over the Bar, 50 Double Unders

Athlete D: 10 Snatches, 20 Burpees over the Bar, 50 Double Unders

RX: 135/95

Masters: 115/85

Scaled 95/65, Single Unders

At 3, 2, 1 go, Athlete A, will complete 25 Snatches. 5 Burpees over the bar and 50 double unders, Athlete A will tag Athlete B and Athlete B will complete their reps. Athlete B tags Athlete C, Athlete C completes and tags Athlete D. The workout is complete when Athlete D completes their reps. There is a 15 minute time cap on this workout. If the reps are not completed at the 15 minute mark, the score is total reps completed.

Movement Standards:

Snatch: This can be any style snatch, squat, power, split, muscle. The bar must travel from the ground to overhead in one motion. Clean and Jerks are not permitted. The rep is complete when the athlete has the bar over their head with their hips, knees and elbows locked out.

Burpees over the Barbell: This can be any style, lateral, bar facing. The athlete must clearly jump over the bar in all divisions. They do not have to have a two foot take off. Chest must touch the ground on the burpee. If any part of the athletes body touches the barbell that will result in a no rep.

For Time:

Athlete A & B

50/40 Echo Bike Calories       Masters/Scaled Calories 40/30

5- 100 ft Shuttle Runs

30 Synchro Kettlebell (2) Thrusters     RX/Masters 53/35  Scaled 35/26

**TAG**

Athlete C & D

30 Synchro Kettlebell (2) Thrusters    RX/Masters 53/35  Scaled 35/26

5- 100 ft Shuttle Runs

50/40 Echo Bike Calories         Masters/Scaled Calories 40/30

At 3,2,1 go Athletes A & B will complete 50/40 Echo Bike Calories.  Coed teams must be paired Male/female.  Male & Coed will bike 50 calories and female will bike 40 calories. Athletes A and B can split these as they wish, one athlete working at a time, then they will move to the 5 100 ft shuttle runs (Run Together).  The shuttles will be 50 ft.(Down and back is 100ft)  Once they have completed 5 - 100 ft shuttle runs.  they will move to the 30 synchro Kettlebell thrusters using two kettlebells per athlete.  The Synchro is at the top of the thruster with the kettlebells over head with hips, knees and elbows locked out.  Athlete A & B will then tag Athlete C & D and they will perform the workout in the reverse order.  The score of this workout is the total time to complete the reps. The is a 12 minute time cap on this workout.  If reps are not completed at the 12 minute mark, the score is total reps completed. 

Movement Standards:

Shuttle Runs:  The athletes feet must clearly pass each 50 ft line.  Athlete's hand must touch the floor on the other side of the tape line.  Each 100 ft will count as 1 rep.  If the athlete is in the middle of 100 ft, that rep will not count.  

Synchro Kettlebell Thrusters:  Athletes hip crease must clearly pass below the hip crease. At the top the KBS must clearly be over the head with hips, knees and elbows locked out.  The synchro is at the top of the thruster.

Rx/Masters
For time on a 15 minute clock:

Athlete A & B
60 Calorie Row
50 Deadlifts RX: 225/185 Masters 185/125
40 Wall Ball Shots RX: 30/20 Masters 20/14
30 Bar Muscle Ups

TAG

Athlete C & D
40 Calorie Row
30 Deadlifts RX: 225/185 Masters 185/125
20 Wall Ball Shots RX: 30/20 Masters 20/14
10 Rope Climbs
In remaining time, AMRAP max Wall Balls

At 3,2 1 go, Athlete A & B will begin the 60 calorie row, the athletes may split the work up as they would like. When completed prescribed calories, Athletes will move to 50 deadlifts, splitting the reps as they wish. They will then complete the 40 wall balls into 30 bar muscle ups. Once completed the Bar Muscle ups, Athlete A & B will tag athlete C & D and C & D will begin a 40 calorie row, into the 30 deadlifts, 20 wall balls, and 10 rope climbs. Once completed, all athletes will begin working on max wall ball shots (one athlete working at a time) in the remainder of time until the clock reaches 15:00. The score is total reps completed.

Movement standards:

Deadlifts: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar to full extension. The rep is credited when the hips and knees are fully extended with the shoulders behind the bar. Once the rep is complete, the athlete may drop the bar from the top. The arms must remain straight throughout the repetition. No bouncing.

Wall Balls: In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. if the ball hits low or does not hit the wall it is no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Bar Muscle Up: Must begin with or pas through a hang below the bar with arms fully extended and feet off the ground. Kipping the muscle up is acceptable, but pull overs, roll to support and glide kips are not permitted. No portion of the foot may rise above the bar in the kip.

Rope Climb: Any style climb is allowed. The rep is counted whe the athlete touches the target at the top. Athletes must stay on the rope until their feet touch the ground. No jumping down or from half way mark.

Scaled
For time on a 15 minute clock:

Athlete A & B 

60 Calorie Row

40 Deadlifts 135/95

60 Wall Ball Shots  14/10

40 Kettlebell Sumo deadlift High Pulls 35/26

TAG

Athlete C & D

60 Calorie Row

40 Deadlifts  135/95

60 Wall Ball Shots 14/10

40 Kettlebell Swings 35/26

In remaining time, AMRAP max Wall Balls

At 3,2 1 go, Athlete A & B will begin the 60 calorie row, the athletes may split the work up as they would like.  When completed prescribed calories, Athletes will move to 40 deadlifts, splitting the reps as they wish.  They will then complete the 60 wall balls into 40 Kettlebell Sumo Deadlift High Pulls.  Once completed the SDLHP, Athlete A & B will tag athlete C & D and C & D will begin a 60 calorie row, into the 40 deadlifts, 60 wall balls, and 40 Kettlebell Swings.  Once completed, all athletes will begin working on max wall ball shots (one athlete working at a time) in the remainder of time until the clock reaches 15:00.  The score is total reps completed.

Movement standards:

Deadlifts: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting with the barbell on the floor, the athlete lifts the bar to full extension. The rep is credited when the hips and knees are fully extended with the shoulders behind the bar. Once the rep is complete, the athlete may drop the bar from the top. The arms must remain straight throughout the repetition. No bouncing.

Wall Balls: In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target height. If the ball hits low, or does not hit the target it is a no rep. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball off the bounce is not permitted.

Sumo Deadlift High Pull: The rep is counted when the Kettlebell is above the collarbone, elbows up with hips and knees extended at the top.

Kettlebell Swings:  These are American Kettlebell Swings.  The arms stay straight.  The rep is counted when the hips and knees are full extended with the arms straight and the KB bottom facing straight up clearly over the head.

12 minute AMRAP

2 Athletes working 2 Athletes resting

15/13 Calorie Ski (together)

15 Synchro Box Jump Overs 24/20 

15 Synchro Toes to Bar/Chest to Bar ** (Odd rounds Toes to Bar, Even Rounds Chest to bar) RX and Masters / Scaled Synchro Hang Dumbbell Snatches/ Synchro Knee Ups (Even Rounds Snatches, Odd rounds knee raises

Each team will have 2 Ski Ergs and 2 Boxes 

Teams can partner up however they like

Teams can switch any athlete at any time

At 3, 2, 1 go, 2 athletes will begin with Ski calories, once prescribed calories are completed, 2 athletes will perform 15 Synchro box jump overs.  Synchro at the top of the box.  Scaled athletes may step over.  RX and Masters must jump.  Once the 15 Synchro Box jump overs are completed, Synchro CTB, TTB, or  Snatches, and knee ups are completed.  This will continue for 12 minutes.  The score is the total rounds and reps completed in 12 minutes.

Ski Erg:  If one athlete finished before the other, they must wait on ski erg until teammate has completed their calories.  Each teammate will complete 15/13.  

Synchro Box Jump Overs:  Required to have a 2 foot take off.  Rep is counted when 2 athletes are on top of the box at the same time.  Athletes do not have to fully stand up on the box.  Scaled divisions can step up. 

Synchro Chest to Bars:  2 Athletes chest touches the bar at the same time. 

Toes to Bar:  2 Athletes feet touching the bar at the same time.  Athletes feet must pass behind the crossbar in the back swing.  

Hang Dumbbell Snatch:  Rep is complete when both athletes have the dumbbell clearly over the head with the elbow, hips and knees locked out.  

Knee Ups:  Rep is completed when both athletes knees are above their belly button.