AMRAP 5

• Max Dball Over the Box
• Max Echo Bike Cals

RX

♀ 100LB Dball over Box
♂ 150LB Dball over Box

SC

♀ 80LB Dball over Box
♂ 100LB Dball Box

Workout Flow

• This is two scored events, with one score for Calories and one score for Total Dball over the box.
• Teams will start together behind the marker of their 25FT Lane. On the count of 3-2-1 GO all three will progress towards their designated Dball and Echo bike. Athletes may divide the work as they see fit.
• Athletes may switch their configuration at any time. There are no requirements for switching athletes and there are no minimum work requirements.

Movement Standards

DBall Over Object

• Each repetition begins with the DBall on the ground. One athlete may use whatever technique they prefer to move the DBall up and over the Object, passing the Dball to their teammate. The ball must be passed, one athlete may not perform two repetitions in a row.
• The repetition is completed when the ball has moved over the Object and is on the ground directly opposite its start position. The ball does not have to come to a rest before it is picked up again; however, it must make ground contact before being touched.
• Only one athlete may handle the Dball during each repetition and teammates may not assist each other moving the ball over the top of the box.

Echo Bike Calories

• The score for this portion of the workout will be taken from the Echo Bike Monitor. Use a running monitor and do not reset the screen.
• Roll over calories will count towards the total. Judges will read the monitor after the bike comes to a halt. 

AMRAP 5

• Max Dball Over the Box
• Max Echo Bike Cals

RX

♀ 100LB Dball over Box
♂ 150LB Dball over Box

SC

♀ 80LB Dball over Box
♂ 100LB Dball Box

Workout Flow

• This is two scored events, with one score for Calories and one score for Total Dball over the box.
• Teams will start together behind the marker of their 25FT Lane. On the count of 3-2-1 GO all three will progress towards their designated Dball and Echo bike. Athletes may divide the work as they see fit.
• Athletes may switch their configuration at any time. There are no requirements for switching athletes and there are no minimum work requirements.

Movement Standards

DBall Over Object

• Each repetition begins with the DBall on the ground. One athlete may use whatever technique they prefer to move the DBall up and over the Object, passing the Dball to their teammate. The ball must be passed, one athlete may not perform two repetitions in a row.
• The repetition is completed when the ball has moved over the Object and is on the ground directly opposite its start position. The ball does not have to come to a rest before it is picked up again; however, it must make ground contact before being touched.
• Only one athlete may handle the Dball during each repetition and teammates may not assist each other moving the ball over the top of the box.

Echo Bike Calories

• The score for this portion of the workout will be taken from the Echo Bike Monitor. Use a running monitor and do not reset the screen.
• Roll over calories will count towards the total. Judges will read the monitor after the bike comes to a halt. 

For Time

Each Teammate Must Complete:

• 30 Chest-to-Bar Pull-Ups
• 20 Dumbbell Front Squat
• 10 Chest-to-Bar Pull-Ups

The Team Must Complete

• 2000m/1500m Row

Each Teammate Must Complete

• 15 Dumbbell Thruster
• 10 Bar Muscle Up
• 5 Dumbbell Thruster

♀ 2x35LB Dumbbell
♂ 2x50LB Dumbbell

Time Cap: 18 Minutes

Workout Flow

• Teams will start with a hand on their rower.  On the count of 3-2-1 GO, one teammate (teammate A) will progress to the designated pull-up station and complete the couplet of Chest-to-Bar and Dumbbell Front Squat.
• Once teammate A has progressed through the couplet, they will advance their dumbbells and tag in the next teammate (teammate B). Once they have tagged teammate B, Teammate A may begin rowing.
• Teammate B will progress to the designated pull-up station and complete the couplet of Dumbbell Front Squatand Chest-to-Bar Pull-Ups.
• Once teammate B has progressed through the couplet, they will advance their dumbbells and tag in the next teammate (teammate C). Once they have tagged teammate C, teammate B may assist teammate A with the completion of the row.
• Teammate C will progress to the designated pull-up station and complete the couplet of Dumbbell Thruster and Chest-to-Bar Pull-Ups.
• Once teammate C has progressed through the couplet, they will advance their dumbbells and will be able to assist teammate A and teammate B complete the Row.
• Upon the completion of the Row, one teammate will start the second couplet of Dumbbell Thruster and Bar Muscle-Up. It does not have to be Teammate A from the first couplet. Once they have completed the couplet, they will advance their dumbbells and tag their teammate. This process will continue until all three teammates have completed the second couplet, or the timecap is reached.
• The workout concludes with all three team members having their hands on the rower.

Movement Standards

Chest-to-Bar Pull Up

• The athlete must start each rep with arms fully extended and feet off the ground. Any grip is permitted as long as the requirements are met. 
  The rep is credited when the chest makes contact with the bar.
  Dumbbell Front Squat
• The rep begins from the top, with knees and hips extended and dumbbells on the shoulder. Athletes must hold the dumbbells in the front rack position during the squat.
• At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.

Dumbbell Front Squat

• The rep begins from the top, with knees and hips extended and dumbbells on the shoulder. Athletes must hold the dumbbells in the front rack position during the squat.
• At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.

Rowing

• Rowers will count up from zero. The row will be completed when the meter ticks over the designated distance. Athletes may trade off of the rower at any time.
• Athletes do not have to remain on the rower; however, they may not progress to the second couplet until the rower ticks over. 

Dumbbell Thruster

• The rep begins from the top, with knees and hips extended and dumbbells on the shoulder. Athletes must hold the dumbbells in the front rack position during the squat.
• Dumbbells move from the bottom of a Front Squat to a full lockout overhead.
• A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. 
  The hip crease must clearly pass below the top of the knees in the bottom position.
• The rep is credited when the athlete has locked the dumbbell overhead with the hips, knees and arms fully extended while both dumbbells are directly over or slightly behind the middle of the body.
• Continue pressing the weight up until lockout. Re-dipping during the presses (IE: performing a jerk) will result in a “no rep.”

Bar Muscle-Up

• The athlete must start each rep with arms fully extended and feet off the ground. Any grip is permitted as long as the requirements are met. 
  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 over the bar; and
  • The athlete’s shoulders are slightly over or in front of the bar. 
• Only the hands, and no other parts of the arm, may touch the bar during the rep.
• Removing the hands in the support position is not allowed. 
  At lockout, only the arms may support the athlete’s weight. 

For Time

Each Teammate Must Complete:

• 30 Jumping Chest-to-Bar Pull-Up
• 20 Dumbbell Front Squat
• 10 Jumping Chest-to-Bar Pull-Up

The Team Must Complete

• 2000m/1500m Row

Each Teammate Must Complete

• 15 Dumbbell Thruster
• 10 Pull-Up
• 5 Dumbbell Thruster

♀ 2x20LB Dumbbell
♂ 2x35LB Dumbbell

Time Cap: 18 Minutes

Workout Flow

• Teams will start with a hand on their rower.  On the count of 3-2-1 GO, one teammate (teammate A) will progress to the designated pull-up station and complete the couplet of Jumping Chest-to-Bar Pull-Ups. and Dumbbell Front Squat.
• Once teammate A has progressed through the couplet, they will advance their dumbbells and tag in the next teammate (teammate B). Once they have tagged teammate B, Teammate A may begin rowing.
• Teammate B will progress to the designated pull-up station and complete the couplet of Dumbbell Front Squat and Jumping Chest-to-Bar Pull-Ups. 
  Once teammate B has progressed through the couplet, they will advance their dumbbells and tag in the next teammate (teammate C). Once they have tagged teammate C, teammate B may assist teammate A with the completion of the row.
• Teammate C will progress to the designated pull-up station and complete the couplet of Dumbbell Front Squat and Jumping Chest-to-Bar Pull-Ups.
  Once teammate C has progressed through the couplet, they will advance their dumbbells and will be able to assist teammate A and teammate B complete the Row.
• Upon the completion of the Row, one teammate will start the second couplet of Dumbbell Thruster and Pull-Up. Once they have completed the couplet, they will advance their dumbbells and tag their teammate. This process will continue until all three teammates have completed the second couplet, or the timecap is reached.
• The workout concludes with all three team members having their hands on the rower.

Movement Standards

Jumping Chest-to-Bar 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 chest touches the bar

Dumbbell Front Squat

• The rep begins from the top, with knees and hips extended and dumbbells on the shoulder. Athletes must hold the dumbbells in the front rack position during the squat.
• At the bottom of the squat, the hip crease must pass below the knees. At the top, the hips and knees must be fully extended.

Rowing

• Rowers will count up from zero. The row will be completed when the meter ticks over the designated distance. Athletes may trade off of the rower at any time.
• Athletes do not have to remain on the rower; however, they may not progress to the second couplet until the rower ticks over. 

Dumbbell Thruster

• The rep begins from the top, with knees and hips extended and dumbbells on the shoulder. Athletes must hold the dumbbells in the front rack position during the squat.
• Dumbbells move from the bottom of a Front Squat to a full lockout overhead.
• A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. 
  The hip crease must clearly pass below the top of the knees in the bottom position.
• The rep is credited when the athlete has locked the dumbbell overhead with the hips, knees and arms fully extended while both dumbbells are directly over or slightly behind the middle of the body.
• Continue pressing the weight up until lockout. Re-dipping during the presses (IE: performing a jerk) will result in a “no rep.”

Pull Up

• The athlete must start each rep with arms fully extended and feet off the ground. Any 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.

For Total Weight:

• 3-Rep-Reset Max Deadlift

Workout Flow

• This event beings with the barbell on the ground and pre-loaded with a division specific weight:
  
  • Men’s Scaled and RX: 155LBs
  • Women’s Scaled and RX: 85LBs
• Within a 10 minute window, individual teammates may make as many attempts or as few attempts as they’d like.
• Individual teammates may lift in any order and do not need to maintain their lineup through the ten minute period.
• The teammate lifting must declare the load before placing hands on the bar and attempting the lift.
• Teams may add weight as they see fit, using the plates as they are assigned.
• Once a weight is declared, it may not be removed from the bar. All subsequent lifts should be performed at that weight or higher. 
  Teammates may assist each other in loading the bar.

Movement Standards

• The barbell starts on the ground. Collars must be placed outside of all plates.
  Hands must be placed outside of the knees. Sumo deadlifts are not allowed.
• The rep is credited when your hips and knees reach full extension and your shoulders are behind the bar.
• You must keep your hands on the bar during the descent of the lift.
• Before the start of the next lift, you must clearly open your hands and demonstrate that you have released your grip on the bar while maintaining contact with the bar itself.
• You must begin your next rep within 3 seconds of releasing your grip and may not stand up to reset between reps.
• All 3 reps must be successfully completed for the set to count.
• Only the final repetition may be dropped from lockout. 

3 Rounds of: 

AMRAP 30s, 1 Athlete Per-Round

• 1 Shoulder to Overhead
• ME Shuttle Sprint

3 Rounds of: 

AMRAP 30s, 1 Athlete Per-Round

• 2 Shoulder to Overhead
• ME Shuttle Sprint

3 Rounds of: 

AMRAP 30s, 1 Athlete Per-Round

• 3 Shoulder to Overhead
• ME Shuttle Sprint

Continue until the team has completed 3 AMRAP 30s of 7 Shoulder to Overheads. (21 Total 30s Intervals)

RX
♀ 125LB Barbell
♂ 185LB Barbell

SC
♀ 85LB Barbell
♂ 135LB Barbell

Workout Flow

• Teams will start behind the 25FT line closest to their designated barbell.  On the count of 3-2-1 GO a 30s AMRAP will start and one designated athlete will progress forward, pick up the barbell, and perform 1 repetition of shoulder to overhead. With the remaining time, the athlete will complete as many shuttle sprints as possible.
• The Next 30s AMRAP begins immediately following the conclusion of the first with a designated athlete performing 1 Shoulder to Overhead Repetition, followed by as many shuttle sprints as possible.
• A Third 30s AMRAP begins immediately following the conclusion of the first with a designated athlete performing 1 Shoulder to Overhead Repetition, followed by as many shuttle sprints as possible.
• At the conclusion of the third 30s AMRAP, the cycle repeats with 2 Shoulder to Overhead, with teams completing 3, 30s AMRAPS of 2 Shoulder to Interval, followed by Max Shuttle Sprints. 
  This pattern repeats until teams have completed 1,1,1 - 2,2,2 - 3,3,3 - 4,4,4 - ,5,5,5 - 6,6,6 - 7,7,7. A total of 21, 30 second AMRAPS.
• Any athlete may complete any interval; however, teams may not substitute athletes mid-AMRAP. Once an athlete touches the barbell, they are ‘selected’ for the 30 second interval.
• Your score will be the total number of shuttle runs.

Movement Standards

Shoulder to Overhead:

• Each rep begins with the barbell on the shoulders in the front rack.
• 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.
• The rep is completed when the athlete's arm, hips and knees are fully extended; and the barbell is clearly over the middle of the athletes’ bodies when viewed from profile.

Shuttle Sprint

• Unlike the Open / Quarter Finals, one length (25FT) is equal to one repetition.
• The first 25FT shuttle does not need to start with a touch, but the athlete must start with both feet clearly behind the start line.
  At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return.
• Stepping on or touching the line will not count.
• On the final shuttle run of each round, the athlete may run through the finish line without touching.

5 Rounds, Two People Working at a Time:

• 20 Synchro Hang Power clean
• 15 Synchro Lateral Burpee Over the Bar\
• 50FT Synchro Unweighted Walking Lunge

♀ 65 LB Barbell
♂ 95 LB Barbell
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 barbell 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 five rounds, all three athletes must clearly cross the end of their designated lane before the stoppage of time.

Movement Standards

Synchro Hang Power Clean:

• Each repetition must start with both athletes holding the bar in the hang with arms extended, 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.
• The rep is credited when both athletes have the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. If one athlete reaches the finish position ahead of the other, they may hold that position and wait for the other athlete.
• Only the hang power clean and hang muscle cleans are acceptable variations for this workout. Split cleans and squat cleans are not permitted. Bouncing the bar is permitted, as long as the arms reach full extension at the bottom of the repetition.

Synchro Lateral Burpee Over the Bar

• Each rep starts with both athletes 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 RX division, athletes must clearly demonstrate a two foot take off. In the Scaled Division, Athletes may step over the bar.
• The rep is credited when both athlete's feet land on the opposite side of the bar. From here they may begin their next rep.
• Athletes must be both on the ground (start of a repetition) at the same time and standing on the other side of their bar at the same time (end of repetition).

Synchro Unweighted Walking Lunge

• Each set of Unweighted walking lunges must start on either end of the 25FT lane. Athletes must start at the same end.
• Each lunge step starts with both athletes standing tall. Athletes must alternate which foot leads each rep and the knee of the trailing must make contact with the ground at the bottom of each lunge before returning to a full hip and leg extension.
• Athletes must touch knees on the ground at the same time. If one athlete reaches the knee to ground ahead of the other, they may hold that position and wait for the other athlete.
• The rep is completed when the athlete hips and knees are fully extended; and the sequence is completed when both athletes have traversed 25FT twice. Stopping with both feet together is not required but both legs must be extended if the athlete chooses to step through at the top.

5 Rounds, Two People Working at a Time:

• 20 Synchro Hang Power Clean
• 15 Synchro Lateral Burpee Over the Bar
• 5 RS Synchro Pistol
• 5 LS Synchro Pistol

♀ 95LB Barbell
♂ 135LB Barbell
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 barbell 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 five rounds, all three athletes must clearly cross the end of their designated lane before the stoppage of time.

Movement Standards

Synchro Hang Power Clean:

• Each repetition must start with both athletes holding the bar in the hang with arms extended, 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.
• The rep is credited when both athletes have the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. If one athlete reaches the finish position ahead of the other, they may hold that position and wait for the other athlete.
• Only the hang power clean and hang muscle cleans are acceptable variations for this workout. Split cleans and squat cleans are not permitted. Bouncing the bar is permitted, as long as the arms reach full extension at the bottom of the repetition. 

Synchro Lateral Burpee Over the Bar

• Each rep starts with both athletes 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 RX division, athletes must clearly demonstrate a two foot take off. In the Scaled Division, Athletes may step over the bar.
• The rep is credited when both athlete's feet land on the opposite side of the bar. From here they may begin their next rep.
• Athletes must be both on the ground (start of a repetition) at the same time and standing on the other side of their bar at the same time (end of repetition). 

Synchro Pistol

• At the start and finish of each rep, the hips and knees of the working leg of both athletes must be extended.
• The non-working foot of both athletes must remain in front of the body. Holding onto the non-working leg is permitted. 
  At the bottom, the hip crease must pass below the knee on the working leg. This does not need to occur at the same time for the rep to count.
• If any part of the body other than the support foot of either athlete touches the floor before lockout, the rep will not count and both athletes will be required to restart the repetition.
• All five repetitions must be completed on one leg before switching sides. Athletes must complete the same leg at the same time.
• Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.