FITTEST of South Carolina

Individuals, 35-39 and 40-44

For Time:

3 Rounds:

30/24 Cal Ski

15 Front Squats (155/105)

15/12 Ring Dips (after a RMU)

Time CAP: 13 Minutes

45-49 Division:

8/6 Ring Dips (after a RMU)

50-54 Division:

Ski (24/18 Cal)

Front Squat (135/95)

Ring Dips (12/9 (Low Rings))

55+ Division:

Ski (24/18 Cal)

Front Squat (135/95)

Ring Dips (10/8 (Low Rings))

Individual, 35-39, 40-44 Divisions:

For Time:

5 Rounds:

5 Shuttle Runs (25ft-25ft=1 Rep)

6 Deficit HSPU (4"/2")

9 Kipping Pull Ups

12 Alt. Pistol Squats

Directly Into..

3 Rounds:

5 Shuttle Runs (25ft-25ft=1 Rep)

6 Strict HSPU

9 Kipping Chest To Bar Pull Ups

12 Alt. Pistol Squats

Directly Into...

1 Round:

5 Shuttle Runs (25ft-25ft=1 Rep)

6 Kipping HSPU

9 Bar Muscle Ups

12 Alt. Pistol Squats

Time CAP: 30 minutes

*YOU MUST KIP THE PULL UPS AND CHEST TO BAR

45-49 Division:

No Vest

Deficit HSPU: 2"/1"

Time CAP: 20 Minutes

50-54 Divisions:

No Vest

Deficit HSPU: 2"/1"

HSPU Order is as follows: Kipping for 5 Rounds, Strict with 2" Riser for 3 Rounds, then Strict for the Final Round

Time CAP: 20 Minutes

55+ Division:

No Vest

HSPU Order is as follows: Kipping for 5 Rounds, Strict with 2" Riser for 3 Rounds, then Strict for the Final Round

Time CAP: 20 minutes

Individuals, 35-39, 40-44, 45-49, 50-54 Divisions:

Four Rounds For Load

On a 2 Minute Clock:

250/200m Row

50 Double Unders

1RM Clean and Jerk

1 Minute Reset Between Rounds

55+ Division:

Four Rounds For Load

On a 2 Minute Clock:

200/160m Row

40 Double Unders

1RM Clean and Jerk

1 Minute Reset Between Rounds

Score is Total Load from all 4 Rounds

There will be a 2 minute transition from the conclusion of the final 2 minute interval to "You've Got Another Thing Coming"

Individual, 35-39, 40-44 Divisions:

21 Deadlifts (225/155)

4/3 "Double Up" Rope Climbs

15 Deadlifts (275/185)

3/2 "Double Up" Rope Climbs

9 Deadlifts (315/205)

2/1 "Double Up" Rope Climbs

45-49, 50-54 Divisions:

Deadlift: (205/135)/(255/165)/(295/185)

55+ Division:

Deadlift: (185/125)/(235/155)/(275/175)

"Double Up": (3/2)/(2/1)/(1/1)

If the Athlete touches the ground before finishing a "Double Up" Rope Climb they will complete 4 Bar Facing Burpees before continuing.

Individual, 35-39 Divisions:

24 Wall Ball (20/14 to 11'/10')

12 Sumo Deadlift High Pull (115/75)

6 DB Squat Snatch (70/50)

40-44, 45-49, 50-54 Divisions:

24 Wall Ball (20/14 to 11'/10')

12 Sumo Deadlift High Pull (115/75)

6 DB Squat Snatch (50/35)

55+ Divisions:

18 Wall Ball (20/14 to 11'/10')

12 Sumo Deadlift High Pull (95/65)

6 DB Snatch (50/35)

Individuals:

3 Elimination Rounds cut from 40 to 20 to 10 athletes

35-39:

3 Elimination Rounds cut from 30 to 15 to 7 athletes

40+:

3 Elimination Rounds cut from 10 to 5 to 3 athletes

Individual and 35-39 Divisions:

For Time:

3 Rounds:

50 GHD Hip Extensions

50ft Handstand Walk (25ft-25ft)

Directly Into...

3 Rounds:

30 GHD Sit Ups

50ft Handstand Walk

Time CAP: 13 Mintutes

* 25ft sections must be unbroken

40-44, 45-49, and 50-54 Divisions:

Handstand Walk: 5ft unbroken sections

For Time:

3 Rounds

25 GHD Hip Extensions

25ft Handstand Walk

Time CAP: 6 Minutes

*5ft increments on Handstand Walk

1 Minute Transition to Part B

For Time:

3 Rounds

25 GHD Sit Ups

25ft Handstand Walk

Time CAP: 6 Minutes

*5ft increments on Handstand Walk

Individuals:

4 Clean & Jerk (265/175)

200 Double Unders

1,000/800m Row

35-39 and 40-44:

Clean & Jerk (255/165)

45-49:

Clean & Jerk (205/135)

50-54:

Clean & Jerk (195/125)

55+:

4 Clean & Jerk (155/105)

100 Double Unders

1,000/800m Row

Time CAP: 10 minutes