For time - 20 Minute Cap

21 - 15 - 9

Thrusters

Burpee over bar 

Assault bike calories

Both athletes will complete the workout separately (individually). The logged time is the combined time of both athletes. ATHLETE 1 TIME PLUS ATHLETE 2 TIME!! So if athlete 1 takes 6 minutes, and athkete 2 takes 6 minutes, your time is 12 minutes.

Thruster weight -

RX Male - 45kg

RX Female - 25kg

Int Male - 45kg

Int Female - 25kg

Scaled Male - 20kg (Empty barbell with wooden plates)

Scaled Female - 15kg (Empty barbell with wooden plates)

First rep of thrusters can start with a squat clean (AKA cluster). Full depth in the squat and full extension of hips and knees at the top of the thruster must be clearly visible for the rep to count. Bar must be fully overhead in line with the midfoot (not out in front)

Chest and thighs must touch the floor on each side of the barbell. Burpees don't have to be bar facing. Scaled can step over the bar. RX and intermediate must be a two footed take off. No obligation to stand all the way up.

Assault Bike Screen must be visible on video.

12 minutes AMRAP 

2 min Row meters

2 min Pull ups/SDLHP

2 min Row meters

2 Min Toes to bar/Knee raise

2 Min Row meters

2 Min Bar muscle ups/Chest to bar/Jumping Pull ups

There are two separate scores in this workout. Total meters rowed, and total reps complete (not including the row meters).

Each athlete will complete the workout individually. They will row for 2 minutes, then max reps of movement one for 2 minutes, then row for 2 minutes, max reps of movement two for 2 minutes, then row for 2 minutes, max reps of movement three for 2 minutes.

Running clock of 12 minutes. Changing every 2.

All divisions will Row.

RX will complete - Max reps Pull ups, max reps Toes to Bar then max reps Bar Muscle ups

Intermediate will complete - Max reps Pull ups, max reps toes to bar, Max reps Chest to bar

Scaled will complete - Max reps Sumo Deadlift High Pull (40kg/25kg), max reps knee raises, max reps jumping pull ups

Score logged here is both athletes combined score for both athletes for all of the:

RX - Pull ups, Toes to bar, Muscle ups

Int - Pull ups, Toes to bar, Chest to bar

Scaled - SDLHP, Knee Raise, Jumping pull up

Log your total combined pairs meters rowed for qualifier 2

8 minute amrap

10 x DB snatch 22.5/15/10

10 x Box Jump Over 24/20

20 x Double unders/Singles 

2 minute rest

5 minutes to find max

1 clean + 1 hang clean

This workout will be completed individually, and scores then combined. Use this section to log your combined score of the 8 minute Amrap total reps.

Athletes will set a 15 minute rolling clock. complete an 8 minute Amrap of DB snatch, Box over, and Single/Double unders.

A 2 minute obligatory rest then starts. Athletes can load bar during this time, but cannot lift it.

At minute 10, the athlete has 5 minutes to complete, for max weight, 1 Clean + 1 hang clean.

DB Snatch -

RX/int Male Weight 22.5kg,

RX/int Female weight 15kg

Scaled Male Weight - 15kg

Scaled Female weight - 10kg

Only one head of the dumbbell must touch the floor between each rep.

No stipulation of alternating arms.

Free (non lifting) arm cannot touch any part of the body

Box Over -

All male boxes are 24 inches and all female 20 inches.

RX and intermediate must jump (two footed take off), and two feet must touch the top of the box. Step downs are permitted. Scaled may step up and down off the box.

Skipping -

RX and intermediate will complete double unders. Scaled will complete the same volume of single unders.

Complex -

The bar cannot touch the floor after the first clean, and must only go down to the hang position for the second part of the lift.

Elbows must be clearly in front of the bar in the front rack finish position of both lifts, with knees and hips fully extended.

Any clean is acceptable - Power, Squat, or Muscle

Log your combined max weight for the Clean + Hang clean complex