Division 1:

For time

10 rounds

3 deadlifts, 275/185#

9 toes to bar

At 7:00 on the clock, athletes will start HANG TEN pt. 2

Score for HANG TEN pt. 1 is time to complete or reps completed at 7:00.

Division 2: 

For time

10 rounds

3 deadlifts, 225/155#

9 hanging knee raises

At 7:00 on the clock, athletes will start HANG TEN pt. 2

Score for HANG TEN pt. 1 is time to complete or reps completed at 7:00.

Division 3:

For time

7 rounds

3 deadlifts, 155/105#

9 hanging knee raises

At 7:00 on the clock, athletes will start HANG TEN pt. 2

Score for HANG TEN pt. 1 is time to complete or reps completed at 7:00.

Movement Standards

Deadlift

The bar starts on the ground. With hands outside the feet, the athlete lifts the bar from the ground to the hip. The rep ends with the knees & hips extended & shoulders behind the bar.

Toes to bar

The athlete starts hanging on pull up bar with feet off the ground. Feet must start behind the plane of the bar. Rep is completed when both feet touch the pull up bar at the same time.

Hanging knee raises

The athlete starts hanging on pull up bar with feet off the ground. Feet must start behind the plane of the bar. Rep is completed when both knees are above the hip crease at the same time.

All divisions

Immediately after completing HANG TEN pt. 1, athletes have 5 MINUTES to find max

hang clean + front squat + shoulder to overhead

HANG TEN pt. 2 score is heaviest weight of successful complex

Movement Standards

Hang clean + front squat + shoulder to overhead

The bar starts on the ground. The athlete must deadlift the bar to the hip, then lower the bar in the hang (somewhere above the knee) before completing the clean. A muscle, power, squat, or split clean is allowed. The hang clean ends with the knees & hips extended while the bar is in the front rack. Immediately following a successful hang clean, the athlete must squat the weight down. The hip crease must be clearly below the top of the knee. The front squat ends with the knees & hips extended while the bar is in the front rack. Immediately following a successful front squat, the athlete proceeds to the shoulder to overhead. A press, push press, push jerk, split jerk, & squat jerk are allowed. The complex ends with the bar overhead with the elbows, hips, & knees extended.

Division 1:

12 AMRAP

200’ sandbag carry, 150/100#

100’ double kettlebell front rack walking lunge, 53/35#

20 chest to bar pull ups

Score is total reps completed

Division 2: 

12 AMRAP

200’ sandbag carry, 100/70#

100’ double kettlebell front rack walking lunge, 35/26#

20 chin over bar pull ups or 20 jumping chest to bar pull ups

Score is total reps completed

Division 3:

12 AMRAP

200’ sandbag carry, 70/50#

100’ double kettlebell front rack walking lunge, 26/18#

20 ring rows

Score is total reps completed

Movement Standards

Sandbag carry

The sandbag starts on the floor. The athlete must pick up the sandbag & hold it on the stomach or chest. With the bag in the bearhug position, the athlete must have both feet behind the line. Both feet must cross each line at 25 feet with the athlete holding the bag. If the bag is dropped before completing a 25-foot segment, the athlete must return the bag behind the point of the drop & then continue the carry.

Double kettlebell front rack walking lunge

The kettlebells start on the ground. The athlete must have the kettlebells in the front rack with both feet behind the line. The kettlebells must rest somewhere on the shoulder while being held by the handle. The knee of the trailing foot must touch the ground. The athlete must move through a fully extended position before starting the next lunge. Both feet must cross each line at 25 feet. The athlete cannot move their feet forward between lunges. If the kettlebells are dropped, the athlete must return them behind the point of the drop & then continue the lunges.

Chest to bar pullups

The rep starts with both arms fully extended & the athlete hanging from the rig, feet above the ground. The rep ends when the athlete’s chest touches the pullup bar.

Chin-over-bar pullups

The rep starts with both arms fully extended & the athlete hanging from the rig, feet above the ground. The rep ends when the athlete’s chin is over the pullup bar.

Jumping chest-to-bar pullups

While standing with arms locked out overhead, the pullup bar must be no more than 2” below the athlete’s wrist. The rep starts with both arms fully extended & the athlete below the pull up bar. The rep ends when the athlete’s chest touches the pullup bar.

Ring rows

The rep starts with both arms fully extended & the athlete hanging from the rings, feet below the pull up bar. The rep ends when the athlete’s chest touches the rings bar.

Division 1:

8 EMOM

A:

10/7 cal row

5 front squats, 155/105#

B:

Max box over burpees, 24/20”

Score POOL PARTY pt. 1 is SLOWEST A round

Score POOL PARTY pt. 2 box over burpees

Division 2: 

8 EMOM

A:

10/7 cal row

5 front squats, 105/75#

B:

Max box over burpees, 24/20”

Score POOL PARTY pt. 1 is SLOWEST A round

Score POOL PARTY pt. 2 box over burpees

Division 3:

8 EMOM

A:

7/5 cal row

5 front squats, 75/55#

B:

Max no push up box over burpees, 16/12”

Score POOL PARTY pt. 1 is SLOWEST A round

Score POOL PARTY pt. 2 box over burpees

Movement Standards

Row

Bike display starts at 0 & is reset each round. Calories are counted as long as the athlete is sitting on the seat.

Front squat

The barbell starts on the ground. The athlete can muscle, power, squat, or split clean the bar into the front rack. Unless specified otherwise, the athlete’s hip crease must be below the top of the knee. The rep ends with the knee & hip extended & the bar in the front rack. A squat clean is allowed as the first rep.

Box over burpees

The rep starts with the athlete on either side of the box. The athlete drops to the floor. Both the chest & thighs must touch the ground. The athlete may step or jump over the box. A rep is credited when both of the athlete’s feet have reached the other side of the box.

No push up box over burpees

The rep starts with the athlete on either side of the box. The athlete steps or jumps back into a straight arm plank. Both the hips & knees must be straight. The athlete may step or jump back to standing. The athlete may jump or step over the box. A rep is credited when both of the athlete’s feet have reached the other side of the box.

Division 1:

8 EMOM

A:

10/7 cal row

5 front squats, 155/105#

B:

Max box over burpees, 24/20”

Score POOL PARTY pt. 1 is SLOWEST A round

Score POOL PARTY pt. 2 box over burpees

Division 2: 

8 EMOM

A:

10/7 cal row

5 front squats, 105/75#

B:

Max box over burpees, 24/20”

Score POOL PARTY pt. 1 is SLOWEST A round

Score POOL PARTY pt. 2 box over burpees

Division 3:

8 EMOM

A:

7/5 cal row

5 front squats, 75/55#

B:

Max no push up box over burpees, 16/12”

Score POOL PARTY pt. 1 is SLOWEST A round

Score POOL PARTY pt. 2 box over burpees

Movement Standards

Row

Rower display starts at 0 & is reset each round. Calories are counted as long as the athlete is sitting on the seat.

Front squat

The barbell starts on the ground. The athlete can muscle, power, squat, or split clean the bar into the front rack. Unless specified otherwise, the athlete’s hip crease must be below the top of the knee. The rep ends with the knee & hip extended & the bar in the front rack. A squat clean is allowed as the first rep.

Box over burpees

The rep starts with the athlete on either side of the box. The athlete drops to the floor. Both the chest & thighs must touch the ground. The athlete may step or jump over the box. A rep is credited when both of the athlete’s feet have reached the other side of the box.

No push up box over burpees

The rep starts with the athlete on either side of the box. The athlete steps or jumps back into a straight arm plank. Both the hips & knees must be straight. The athlete may step or jump back to standing. The athlete may jump or step over the box. A rep is credited when both of the athlete’s feet have reached the other side of the box.

Division 1:

For time

60/42 cal echo bike

30 single arm dumbbell hang clean & jerks, alt. every 5, 50/35#

75 wall balls, 20/14#, 10’/9’

24 single arm hang dumbbell snatch, alt. every 3, 50/35#

150 double unders

18 alt. single arm devil’s press, 50/35#

Score is time to complete

18 minute time cap

Division 2: 

For time

60/42 cal echo bike

30 single arm dumbbell hang clean & jerks, alt. every 5, 35/25#

75 wall balls, 16/10#, 10’/9’

24 single arm hang dumbbell snatch, alt. every 3, 35/25#

150 single unders

18 alt. single arm devil’s press, 35/25#

Score is time to complete

18 minute time cap

Division 3:

For time

42/30 cal echo bike

30 single arm dumbbell hang clean & jerks, alt. every 5, 25/20#

50 wall balls, 10#, 6’

24 single arm hang dumbbell snatch, alt. every 3, 25/20#

150 single unders

18 alt. single arm devil’s press, 25/20#

Score is time to complete

18 minute time cap

Movement Standards

Calorie bike

Bike display starts at 0 & is reset each round. Calories are counted as long as the athlete is sitting on the seat.

Single arm dumbbell hang clean & jerk

The dumbbell starts on the floor. On the first rep off the floor, the athlete must deadlift the dumbbell to the hip then lower the dumbbell somewhere below the hip. One head of the dumbbell must touch the athlete’s shoulder before going overhead. Muscle, power, squat, & split cleans are all allowed. The rep ends when the dumbbell is overhead with the athlete’s arm, hips, & knees extended.

The non-lifting hand cannot assist in the clean or shoulder to overhead. All reps must be completed before switching hands.

Wall balls

The athlete must perform a squat before throwing the wall ball. The wall ball must hit above the target line in order for the rep to count. If dropped, the wall ball must come to a complete stop before the athlete can pick it back up. Unless otherwise specified by the head judge, the athlete’s hip must descend below the top of the knee.

Single arm hang dumbbell snatch

The dumbbell starts on the floor. On the first rep off the floor, the athlete must deadlift the dumbbell to the hip then lower the dumbbell somewhere below the hip. From the hip the athlete must move the dumbbell in a single motion overhead. The rep ends when the dumbbell is overhead with the elbow, hip, & knee extended. All reps must be completed before switching hands. The non-lifting hand cannot assist in the snatch.

Double unders

The rope must pass twice under the feet for a successful rep.

Single arm devil’s press

Each rep begins with the dumbbell on the ground. The athlete moves to the ground with chest & thighs touching the ground at the same time. While standing, the athlete performs a dumbbell snatch. The rep ends with the dumbbell overhead with the elbow, hip, & knee extended. A successful rep must be completed before switching hands.

Single unders

The rope must pass once under the feet for a successful rep.