A League of Their Own 9: A Women's Only Challenge

3k Row for Time

15:00 AMRAP

10 Synchro Single Arm Alternating Devils Press (35/35/20)
15 Synchro Odd Object Squat
20 Hanging Movement (Chest-to-Bar/Pull-up/Knee Above Hip)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, all three athletes will enter the workout area where the
first two athletes will begin performing devils presses in synchro. The other athlete must remain behind the line for repetitions
to count. Once 10 devils press have been completed, any two athletes will move to the odd objects and begin squatting in
synchro, the third athlete must remain behind the line for repetitions to count. Once all 15 odd object squats have been
completed, any two athletes will move to the pull-up bar. One athlete must be hanging while another athlete completes their
designated gymnastics movement, and the last athlete must remain behind the line for repetitions to count. The hanging athlete
must be on the bar prior to any successful repetitions being performed. If the hanging athlete is not hanging for whatever
reason, the teams repetitions will not count. Once all 20 gymnastics repetitions have been completed, the team will start the
round over. The rotation will continue until the 15:00 has elapsed. Athletes can share repetitions anyway and may rotate and
change their order at any time. All athletes are required to do at least 1 repetition of every movement in every round.
(Example: Athlete A only completes 2 devils presses, 5 pull-ups and 1 squat in round 1). At 15:00, time will be called. The
teams score will be total repetitions completed.

Movement Standards:

DEVILS PRESS: The movement begins with the dumbbell on the ground. Both athletes will get their chest and thighs to the
ground with the dumbbell on the same side of their chest and their hand on the handle of the dumbbell. From there, the athletes
will get up, jumping or stepping up to their feet keeping their hand on the dumbbell. The athletes will then take the dumbbell
from its current position on the ground to overhead in one swift motion. The repetition will be completed when the athletes
have received the dumbbell overhead simultaneously and are standing in a lockout position with the hips and knees fully
extended. The synchro is at the top of the movement with the dumbbells overhead. The next repetition begins by switching
hands and placing the dumbbell on the ground again. Dumbbells may not be dropped at any time, and must be set down on the
ground. When switching athletes, the dumbbell must be on the ground. If athletes receive a no-rep, they must complete the
entire repetition over on the same side.

CHEST-TO-BAR PULL-UP: Dead hang (strict), kipping or butterfly pull-ups are allowed as long as the requirements are
met. The arms must be fully extended at the bottom, with the feet off the ground. At the top of the pull-up, the chest must
clearly come into contact with the bar below the collarbone.

PULL-UP This is a standard pull-up. Dead hang (strict), kipping or butterfly pull-ups are allowed as long as the requirements
are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chin must clearly break the
horizontal plane of the bar.

KNEE ABOVE THE HIP: In the knee above the hip, the athlete must go from a full hang to having the knees break the
horizontal plane of the hip. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet
must be brought back behind the bar and rest of the body. Both knees must break the horizontal plane of the knee at the same
time.

ODD OBJECT SQUAT: The odd object begins on the ground and must be cleaned anyway to the shoulder prior to attempting
a squat. Receiving the odd object in the bottom of the squat is allowed. A power clean or split clean followed by a squat will
also be permitted. If the athlete split cleans, their feet must come back in-line with each other and under the athlete’s body prior
to attempting a squat. If the athlete does not perform a squat clean on the first repetition, the athletes must come to a fully
lockout position with the hips and knees fully extended prior to attempting a squat (Example: power clean to front squat). For
the repetition to count, both athletes must pass through a full squat with hips below the knees, then stand vertically coming to a
full lockout with the hips and knees and fully extended simultaneously, and the odd object racked on the shoulders. The synchro
is at the top of each repetition. The arm, elbow or forearm may not come into contact with any part of the body during the
repetition. The odd object can be held anyway, as long as it is on the shoulders. The odd objects can be dropped, but only in
front of the athlete. If an athlete drops the odd object behind them, the last repetition will be considered a no rep. If athletes
receive a no-rep, they must to the entire repetition over.

Scoring:
There is one score for this event. Teams in each division will be ranked based on the total repetitions completed of the workout

9:00 cap

3 Attempts at the Bella Complex (Clean + Shoulder to Overhead + Hang Clean + Shoulder to Overhead)
Max Effort Jump Rope

:30 working / :30 resting - for 9:00 (9 rounds)
Athlete 1: Rounds 1, 2 and 3
Athlete 2: Rounds 4, 5 and 6
Athlete 3: Rounds 7, 8 and 9

*the 30 second working window is to attempt the Bella Complex AND perform max effort jump rope (double/single unders)
*the 30 second resting window is to change weights

All three athletes will be staged behind the starting line. They will be given an empty bar, a pair of clips and a pair of
the following plates: 45lb (x2), 25lb, 15lb, 10lb, 5lb, and 2.5lb. The bar must remain unloaded until time starts. At 3, 2, 1, Go,
athletes may enter the lifting area and begin loading the bar to their first desired weight making sure the plates are secure with
clips. Each athlete will have 3 attempts at the complex and they must all be attempted before the next athlete can attempt. Each
attempt will last for 30 seconds where the athlete can attempt the complex as many times as they would like. Once they have
completed a successful lift, they will have the remaining time of their 30 second working window to complete as many jump
rope repetitions as they can. Once all 3 attempts for the first athlete are complete, the second athlete will go, and the same for
the third athlete. The teams score will consist of the total weight lifted as a team, and the total completed jump rope repetitions.

Movement Standards:

BELLA COMPLEX: The barbell begins on the ground and must be lifted to the shoulder in one motion and passing through a
squat. The athlete must pass through the bottom of the squat where the crease of the hip clearly breaks the horizontal plane of
the knee with the bar in a front rack position (Example: squat clean). The barbell must come to the shoulders in one motion,
with the hips and knees fully extended, the feet in line, and the barbell clearly over or slightly behind the center of the athlete’s
body at the end of the movement. From there the athlete will perform a SHOULDER-TO-OVERHEAD. A shoulder press,
push-press, push-jerk, or split-jerk will be permitted. If the athlete split jerks, their feet must come back in-line with each other
and under the athlete’s body prior to lowering the barbell. The barbell must come to a full lockout overhead with the hips, knees
and arms fully extended, and the bar directly over the body at the end of the movement. The athlete will then lower the bar to
their hips and perform a HANG CLEAN. The repetition begins at the hip and is completed when the athlete has passed through
a squat and received the bar in a front rack position, elbows in front of the bar and standing in a lockout position with the hips
and knees fully extended. The bar must pass below the hip, but stay above the knee to be considered a hang position. Anything
else will be a no-rep. The athlete must pass through the bottom of the squat where the crease of the hip clearly breaks the
horizontal plane of the knee with the bar in a front rack position (Example: squat clean). The barbell must come to the
shoulders in one motion, with the hips and knees fully extended, the feet in line, and the barbell clearly over or slightly behind
the center of the athlete’s body at the end of the movement. From there the athlete will perform a SHOULDER-TOOVERHEAD. The complex is complete once the second shoulder-to-overhead is complete. If the bar is dropped at any point
during the complex, it will be considered a no lift, and the barbell must settle on the ground before the athlete attempts another
complex.

SINGLE UNDER: For the single under, the rope passes under the feet once for each jump. The rope must spin forward for the
repetition to count. Only successful jumps are counted, not attempts.

DOUBLE UNDER: For the double under, the rope passes under the feet twice for each jump. The rope must spin forward for
the repetition to count. Only successful jumps are counted, not attempts.

Scoring:
There are two scores for this event. Teams in each division will be ranked based on the combined total of the heaviest
successful lift for each teammate and the total completed double unders as a team.

14:00 cap

30 Wall Ball Shots (14/14/10)
15 Calorie Bike
30 Wall Ball Shots
-then
Max Effort Deadlifts (185/155/125)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will enter the workout area and begin
performing wall ball shots. Once they have completed 30 repetitions, they will move to the bike, where they will complete 15
calories. Once completed, they will move back to wall ball to complete another 30 repetitions. Upon completing their last wall
ball shot, they will run back to the start line where they will tag their teammate so they can begin their wall ball shots. Each
athlete will complete one full round. Once the third athlete has finished their final wall ball shot, all three athletes may enter the
workout area to begin performing deadlifts. The third athlete (the one finishing the last wall ball shot) must be the first to
deadlift, but teams are welcome to rotate anyway after. Whatever time is remaining of the 14:00 cap is available for deadlift
repetitions. At 14:00, time will be called. The teams will have two scores: their time to finish the 3 rounds of work and total
completed deadlifts.

Movement Standards:

WALL BALL SHOT: This is a standard wall ball shot. The medicine ball must be taken from the bottom of a squat, hip
crease below the knee, and thrown to the target. The center of the ball must hit the face of the target at or above the 9’ line. If
the ball hits below the line, the bottom edge or does not hit the target, it is a “no rep.” If the ball drops to the ground at any
point, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the
next rep.

BIKE: The monitor on the bike will be set to 0 Calories at the beginning of the workout. The athlete may not touch the
monitor.

DEADLIFT: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting on the
floor, the barbell is lifted until the hips and knees reach full extension with the head and shoulders behind the bar. The arms
must be straight throughout. Touch-and-go repetitions are allowed. No bouncing.

Scoring:
There are two scores for this event. Teams will have a time taken when the last wall ball shot hits the target, and also total
completed deadlifts as a team.

14:00 cap

30 Wall Ball Shots (14/14/10)
15 Calorie Bike
30 Wall Ball Shots
-then
Max Effort Deadlifts (185/155/125)

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will enter the workout area and begin
performing wall ball shots. Once they have completed 30 repetitions, they will move to the bike, where they will complete 15
calories. Once completed, they will move back to wall ball to complete another 30 repetitions. Upon completing their last wall
ball shot, they will run back to the start line where they will tag their teammate so they can begin their wall ball shots. Each
athlete will complete one full round. Once the third athlete has finished their final wall ball shot, all three athletes may enter the
workout area to begin performing deadlifts. The third athlete (the one finishing the last wall ball shot) must be the first to
deadlift, but teams are welcome to rotate anyway after. Whatever time is remaining of the 14:00 cap is available for deadlift
repetitions. At 14:00, time will be called. The teams will have two scores: their time to finish the 3 rounds of work and total
completed deadlifts.

Movement Standards:

WALL BALL SHOT: This is a standard wall ball shot. The medicine ball must be taken from the bottom of a squat, hip
crease below the knee, and thrown to the target. The center of the ball must hit the face of the target at or above the 9’ line. If
the ball hits below the line, the bottom edge or does not hit the target, it is a “no rep.” If the ball drops to the ground at any
point, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the
next rep.

BIKE: The monitor on the bike will be set to 0 Calories at the beginning of the workout. The athlete may not touch the
monitor.

DEADLIFT: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting on the
floor, the barbell is lifted until the hips and knees reach full extension with the head and shoulders behind the bar. The arms
must be straight throughout. Touch-and-go repetitions are allowed. No bouncing.

Scoring:
There are two scores for this event. Teams will have a time taken when the last wall ball shot hits the target, and also total
completed deadlifts as a team.

6:00 cap

Athlete 1: 15 Power Snatch (85/75/65) + 9 Box Jump Over (24/20/20”)
Athlete 2: 12 Power Snatch + 12 Box Jump Over
Athlete 3: 9 Power Snatch + 15 Box Jump Over

All Athletes will be staged behind the start line. At 3, 2, 1, Go, the first athlete will enter the workout area and begin
working. Once they have completed 15 power snatches, they will move to the box, where they will complete 9 box jump overs.
Upon completing their last box jump over, they will run back to the start line where they will tag their teammate so they can
begin their round. The second athlete will enter the workout area and begin working. Once they have completed 12 power
snatches, they will move to the box, where they will complete 12 box jump overs. Upon completing their last box jump over,
they will run back to the start line where they will tag their teammate so they can begin their round. The third athlete will enter
the workout area and begin working. Once they have completed 9 power snatches, they will move to the box, where they will
complete 15 box jump overs. Upon completing their last box jump over, they will run back to the start line where time will be
called.

Movement Standards:

POWER SNATCH: The barbell begins on the ground and must be lifted overhead in one motion. Touch-and-go is permitted.
No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before
the athlete begins the next repetition. A muscle snatch, power snatch, squat snatch or split snatch will be accepted. The barbell
must come to a full lockout overhead position, with the hips, knees and arms fully extended, the feet in line, and the bar directly
over or slightly behind the middle of the body.

BOX JUMP OVER: The movement starts with the athlete standing on one side the box with both feet on the ground, and
finishes with the athlete jumping over the box. The athlete must jump on top of the box using a two-foot landing and then jump
or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the
box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the box. A
two-foot takeoff is required, and only the athlete’s feet may touch the box. Each repetition is counted when the athlete lands on
the ground on the opposite side, where they may begin their next repetition.

BOX STEP OVER: The movement starts with the athlete standing on one side the box with both feet on the ground, and
finishes with the athlete on the other side of the box. The athlete must step on top of the box one foot at a time and then jump or
step off to the other side, the athlete is not allowed to jump onto the box. There is no requirement to stand tall while on top of
the box. Only the athlete’s feet may touch the box, and both feet are required to be on top of the box at the same time. Each
repetition is counted when the athlete lands on the ground on the opposite side, where they may begin their next repetition.

Scoring:
There is one score for this event. Teams in each division will be ranked based on the total time to complete the workout. If a
team does not finish the workout, :01 penalty will be added to the workout cap per missed repetition.