For time:

2 Wall Walks

4 OHS (95/65)

6 Back Rack Lunges (alternating & in place) (95/65)   

8 Power Snatch (95/65)

10  Wall Balls (20/14)

12 Toes to Bar

14 Box Jump Overs (24/20”)

16 cal Row

*Will go as the song goes: 2; 4/2; 6/4/2; 8/6/4/2; 10/8/6/4/2; 12/10/8/6/4/2; 14/12/10/8/6/4/2; 16/14/12/10/8/6/4/2

Time Cap: 22:00

Standards: Athlete will start at a line, both shoulders touching wall. At 321, Go Athlete will perform 2 wall walks. (Hands must start touching the marked line and both feet touching wall; Once feet are on wall (off ground) then hands may begin walking toward wall; both hands (any part) must touch the 10” line at wall; then walk out is allowed. Athlete must return to start position). 4 OHS from the floor (full depth must be made and full extension at the top). 1st may be a squat snatch. Then back to 2 WWs; 6 back rack lunges (alternating legs AND in place - stepping back, knee must make contact with floor) . 4 OHS, 2WW; 8 power snatch (full lock out at the top; may not hit below parallel for catch). 6 back rack lunges; 4 OHS; 2 WW. Then 10 Wall Balls ( 8 P Snatch,  6 Back Rack Lunges, 4 OHS, 2 WW; Onto 12 Toes To Bar (both feet must pass behind the uprights, both feet must touch the bar at the SAME time). 10 Wall Balls (full depth at the bottom, middle of ball hits designated target), 8 P Snatch, 6 BAck Rack Lunges, 4OHS, 2WWs; Then 14 Box Jump Overs (2 foot take off, 2 feet touch top of box, jump or step down allowed); 12 T2B, 10 Wall Balls; 8 P. Snatch, 6 Back Rack Lunges, 4 OHS, 2 WWs. Last round begins with 16 cal Row, then 14 Box Jump Overs, 12 T2B, 10 Wall Balls; 8 P. Snatch, 6 Back Rack Lunges, 4 OHS, 2 WWs.

Time is called when athlete crosses the designated finish line. Score: Time 

For time:

*Work is split however needed to complete:

For time:

2 Wall Walks

4 OHS (115/75)

6 Back Rack Lunges (alternating & in place) (115/75)   

8 Power Snatch (115/75)

10  Wall Balls (20/14)

12 Toes to Bar

14 Box Jump Overs (24/20”)

16 cal Row

*Will go as the song goes: 2; 4/2; 6/4/2; 8/6/4/2; 10/8/6/4/2; 12/10/8/6/4/2; 14/12/10/8/6/4/2; 16/14/12/10/8/6/4/2

Time Cap: 22:00

Standards: Athlete will start at a line, both shoulders touching wall. At 321, Go Athlete will perform 2 wall walks. (Hands must start touching the marked line and both feet touching wall; Once feet are on wall (off ground) then hands may begin walking toward wall; both hands (any part) must touch the 10” line at wall; then walk out is allowed. Athlete must return to start position). 4 OHS from the floor (full depth must be made and full extension at the top). 1st may be a squat snatch. Then back to 2 WWs; 6 back rack lunges (alternating legs AND in place - stepping back, knee must make contact with floor) . 4 OHS, 2WW; 8 power snatch (full lock out at the top; may not hit below parallel for catch). 6 back rack lunges; 4 OHS; 2 WW. Then 10 Wall Balls ( 8 P Snatch,  6 Back Rack Lunges, 4 OHS, 2 WW; Onto 12 Toes To Bar (both feet must pass behind the uprights, both feet must touch the bar at the SAME time). 10 Wall Balls (full depth at the bottom, middle of ball hits designated target), 8 P Snatch, 6 BAck Rack Lunges, 4OHS, 2WWs; Then 14 Box Jump Overs (2 foot take off, 2 feet touch top of box, jump or step down allowed); 12 T2B, 10 Wall Balls; 8 P. Snatch, 6 Back Rack Lunges, 4 OHS, 2 WWs. Last round begins with 16 cal Row, then 14 Box Jump Overs, 12 T2B, 10 Wall Balls; 8 P. Snatch, 6 Back Rack Lunges, 4 OHS, 2 WWs.

Time is called when athlete crosses the designated finish line. Score: Time 

40-30-20 

Reps are split however needed

DB Bench Press (35/25x2)

Single DB Box Step Overs (35/25) 

Angel's Press (35/25) 

Cap: 12:00

Athletes will begin at the wall. On 321 Go, athletes make their way to the bench press. BENCH PRESS: For 1 rep to count, one head of each DB must be in contact with chest/arm pit area. Full extension met at the top with the heads of the DB's TOUCHING! If DBs do not touch at the top, a NO REP will be issued. Weights return to start, with 1 head of each DB touching chest area. BOX STEP OVER: DB can be in any hold. Athlete will step up, both feet on top of box. Athlete will exit to opposite side. When both feet touch, 1 rep will be granted. NO JUMPING on or off box. ANGELS PRESS: Athlete will have DB on the ground to start movement. Athlete performs 1 burpee while holding DB in a hand. Chest must touch floor. Athlete then stands up and snatches DB to top. NO CLEAN & JERK allowed. Meaning the DB may NOT pause at the shoulder on the way up. 

NOTE: If a Judge deems an athlete blatantly drops or throws a DB to the floor out of exhaustion, there will be a 10 second penalty added to your time at the end. We do NOT drop DB's at Gainz Fitness, thank you. 

21/15/9

DB Bench Press (50/35x2)

Single DB Box Step Overs (50/35)

Angel's Press (50/35)

Cap: 12:00

Masters (same)

Intermediate (same)

Athletes will begin at the wall. On 321 Go, athletes make their way to the bench press. BENCH PRESS: For 1 rep to count, one head of each DB must be in contact with chest/arm pit area. Full extension met at the top with the heads of the DB's TOUCHING! If DBs do not touch at the top, a NO REP will be issued. Weights return to start, with 1 head of each DB touching chest area. BOX STEP OVER: DB can be in any hold. Athlete will step up, both feet on top of box. Athlete will exit to opposite side. When both feet touch, 1 rep will be granted. NO JUMPING on or off box. ANGELS PRESS: Athlete will have DB on the ground to start movement. Athlete performs 1 burpee while holding DB in a hand. Chest must touch floor. Athlete then stands up and snatches DB to top. NO CLEAN & JERK allowed. Meaning the DB may NOT pause at the shoulder on the way up. 

NOTE: If a Judge deems an athlete blatantly drops or throws a DB to the floor out of exhaustion, there will be a 10 second penalty added to your time at the end. We do NOT drop DB's at Gainz Fitness, thank you. 

2 Bear Complexes (unbroken)*

Score:  Max combined weight (single complex) AND total calories

7:00 clock (each athlete will perform their lifts, one athlete at a time during this clock)

1:00 Rest

1:00 AMRAP Echo Bike (each athlete will sprint for 1:00)

*Establish a heavy weight for the lift; while executing an unbroken cycle of the Bear compex x 2

Each Bear Complex consists of:

Clean (Squat or power)

Front Squat to Shoulder to Overhead (strict, push press, jerks, etc)

To Back Rack position

Back Squat into Shoulder to Overhead (strict, push press, jerks, etc)

*The movements of the Bear complex can be fluid or “strict” as mentioned above. The goal is to put up the heaviest complex possible 2 times. Athletes may not let go of the bar between complex #1 and #2. Each team member has to perform at least 1 Bear complex during the 7:00 time clock. Score will 2 scores:  a combined score of weight(#) and calories. 

*We will HAVE to provide a video and morning demo of what will be accepted here.

2 Bear Complexes (unbroken)*

Score:  Max weight (single complex)

7:00 clock

1:00 Rest

1:00 AMRAP Echo Bike

*Establish a heavy weight for the lift; while executing an unbroken cycle of the Bear complex x 2

Each Bear Complex consists of:

Clean (Squat or power)

Front Squat to Shoulder to Overhead (Strict, Push Press, Jerks)

To Back Rack position

Back Squat into Shoulder to Overhead (Strict, Push Press, Jerks)

*The movements of the Bear complex can be fluid or “strict” as mentioned above. The goal is to put up the heaviest complex possible 2 times. Athletes may not let go of the bar between complex #1 and #2. As long as the athlete picks the bar up off the floor the rep can be completed, after 321 done.  

Athletes will rest 1:00 (or get up to 1:00 to rest) before the AMARP on the Echo Bike. All athletes will begin on the bike for this sprint.

*We posted a video on Instagram and will demo at the Athlete Corral what will be accepted here.

5:00 AMRAP

50’ Yoke Carry (45x4/25x4) (25’ down/ 25’back) 

5-10-15-20-25-30…..

GHD sit ups

Athletes will begin behind a line. On 321 go! athletes will move to the Yoke. Walk to 25' mark and turn around to go back. Then athlete will sit on the GHD and perform these reps. Hands must touch plates on the ground and hands must touch the foot pads to be 1 complete rep. Failure to meet these standards will result in a No rep.

5:00 AMRAP

50’ Yoke Carry  (25’ down/ 25’back) 4x45 men/4x25 women

5-10-15-20-25-30…..

Synchro Ab Mat sit ups

Each athlete must carry the yoke 1 (25') way then switch.

For time:

10 Burpees

10 Alt. walking Lunges (2x DB in Farmers position)

10’ Double DB Overhead Carry (5’ = 1 rep)

30 Pull Ups

10 Burpees

20 Alt. walking Lunges

30’ Double DB Overhead Carry

20 Chest To Bar Pull Ups

10 Burpees

30 Alt. walking Lunges

50’ Double DB Overhead Carry

10 Burpee Chest To Bar

For time:

10 Burpees

10 Pistols

10’ Double DB Overhead Carry (5’ = 1 rep)

30 Pull Ups

10 Burpees

20 Pistols

30’ Double DB Overhead Carry

20 Chest To Bar Pull Ups

10 Burpees

30 Pistols

50’ Double DB Overhead Carry

10 Muscle Ups 

For time:

10 Synchro Burpees (chest on floor at same time)

10 synchro Air Squats

10' Overhead Plate Carry (25/15) - split however needed

30  Ring Rows (split however needed)

10 Synchro Burpees (chest on floor at same time)

20 synchro Air Squats

30’ Overhead Plate Carry (25/15) - split however needed

20 Jumping Pull Ups (chin over bar) - split however needed

10 synchro Burpees

30 synchro Air Squats

50’ Overhead Plate Carry (25/15) - split however needed

10 Burpee pull ups (chin over bar) - split however needed

For time:

10 Burpees

10 alt Pistols

10’ Handstand Walk (5’ = 1 rep)

30 Pull Ups

10 Burpees

20 alt Pistols

30’ Handstand Walk

20 Chest To Bar Pull Ups

10 Burpees

30 alt Pistols

50’ Handstand Walk

10 Muscle Ups (bar)