The Triple Threat Throwdown

5 Rounds For Time - 10 Min TimeCap

20 Cal Air Bike

10 Partner Deadlifts (405/315) (315/225) (275/185)

All 3 athletes will start in their holding area. At the call of go 1 athlete will hope on the Bike and start working on 20 cals - the athlete must hit start -or- enter to get the cals to start counting - a judge will reset the screen every round. The cals will count down from 20 and whichever athlete is on the bike cannot get off the seat until the counter says 0. Athletes can switch anytime they want.

Then 2 athletes will head to the deadlift bar while 1 athlete is in the holding area. Both athletes will deadlift the bar together from the ground to a full extension of the knees and hips. The rep is completed when the bar touches the ground not at the top of each rep. You must lower every rep incuding rep 10 to the ground.

After 10 partner DLs 2 athletes head to the holding area and the third athlete heads back to the bike - hits start or enter and begins their next rd. Time is complete when the last deadlift of rd 5 is lowered to the ground, not dropped. 

Your score is your time or the amount of reps completed in the 10 min cap.

13:00 To Complete

2000 Meter Row

50 Bar MUs, Pull Ups, American KB Swings 53/35

300 Double Under / Double Unders / Single Unders

One athlete may start on the rower with the rower set to count down from 2000 meters. The other 2 athletes wait in the holding area. Athletes may switch at anytime. The last rower must stay on the rower until the meters hit 0. Only 1 athlete on the floor at a time.

The athletes will move onto 50 Bar Muscle Ups for RX, Pull Ups for Intermediate and American KB Swings for Scaled.

For the bar muscle ups the athlete must start from a straight arm hang at the from the pull up bar then pass through a dip to the top of the pull up bar demonstrating lock out and control at the top of each rep with shoulders over the pull up bar. The toes may NOT come above the pull up bar at anytime during the rep. The rep is complete at the lock out on top of the bar. 

For the pull ups any kip or strict pull up may be used as long as the athlete starts with the arms straight in the hang position on the pull up bar and the chin breaks the plain of the pull up bar. The rep is completed when then chin is above the pull up bar. 

For the American KB Swings 53# for male 35# for females. The KB must start below the athletes hips and then pulled or swung to the overhead position with the bottom of the bell pointing to the ceiling and the athletes arms behind their ears. The rep is complete when the bell is pointing towards the ceiling and the atheltes arms are behind their ears.

Athletes can switch anytime they want during the second movement as long as only 1 athlete is on the floor working

300 Double unders for RX and Intermediate and 300 Singles for Scaled. For Double Unders the jump rope must pass under the athletes feet twice during 1 jump. For single unders the rope must pass under the athletes feet once during the jump. Athletes can switch whenever they want as long as only one athlete is on the floor working at a time. Time is complete after the 300th du/su is completed and your score is your time. If the team does not complete the workout the score will be number of reps completed.

10 Min As Many Reps As Possible

30 Wall Balls 20/14 RX and Int 14/10 Scaled

20 HSPU/DB STOH 50/35/ DB STOH 35/20

10 Burpee Box Jump Overs (step overs scaled) 24/20

All three athletes will start in the holding area. At the call of go 1 athlete will move to the Wall Balls, athletes can switch at any time as long as there is only one athlete on the floor working at at time. Upon completetion of 30 wall balls the athletes will begin working on 20 HSPU for rx - kipping or strict, or STOH for Intermediate and scaled. After 20 reps of pressing athletes will move onto 10 Burpee box Jump overs for Rx and Intermediate, Scaled athletes are allowed to step over the box. The rep is completed after the athletes 2 feet touch the ground on the opposite side of the box that they starting from. Lateral or Box Facing jumps will be allowed for this part of the workout. After the 10 Burpee Box Overs the triplet starts over again with Wall Balls until 10 min is up.

Wall ball - 20/14 for rx and intermediate 14/10 for scaled. The athlete must squat with the hip crease below parallel at the start of each rep and end with the ball making contact with the target at or above the prescribed height, 10' for males, 9' for females. 

HSPU -The athlete must start fully locked out with both feet against the wall, decend until the head touches the same plain the hands are on and then press up to full lock out of the hips and shoulders with both feet on the wall under control. The athletes hands must stay inside of the taped box 36"x24".

DB STOH - The rep starts with the dumbbells touching the athletes shoulders, then the athlete presses the dumbells overhead demonstrating full lock out of the hips and elbows while the dumbbells are overhead. The dumbbells must be lowered to the ground and set down not dropped or the last rep will not count when the athlete is done.

Burpee Box Jump/Step Overs - Both RX and Intermediate divisions must jump over the box. If one foot touches the top fo the box both feet must touch or the athlete can clear the box. You can face the box or lay next to the box for your burpees. The athletes chest and thighs must touch the ground at the bottom of each burpee and the rep is over when the athletes 2 feet are on the opposite side of the box from which they started. The scaled division is allowed to step on the box instead of jump but same rule, both feet must touch the top of the box while crossing.

The score is total reps completed

All 3 Athletes will start in the holding area. The bar can be preloaded for the first lifter. In a 9 min timecap each time has to establish

1 RM Snatch - (power, full, muscle, split) 

3 RM Thruster - from the ground

5 RM Front Squat - From the ground

Snatch: 1 athlete must establish 1 RM snatch from the ground, a hang snatch of any kind will be a no rep. The athlete must move the bar from the ground to the overhead locked out position in 1 motion. Press outs are allowed as long as the bar doesn't touch or go below the athletes head. The athlete must establish control overhead with their feet back under their hips for the rep to be completed.

Thruster: 1 athlete must establish a 3 RM from the ground. The athlete may squat clean into the first rep and continue into a thruster as long as the bar makes one motion from a squat below parallel to locked out overhead. The athlete may rest in the front rack between reps. If the bar is dropped at anytime between reps it's a no rep for the set and the athlete must start over.

Front Squat: 1 athlete must establish a 5 RM front squat starting from the ground. The athlete may squat clean into the first rep and rest at the top between lifts as long as the bar doesn't leave the front rack position. Hip crease must pass below parallel and the athletes hips must open completely under control at the top of each rep.

Lifts can be done in any order. Your weight must be announced to your judge prior to each lift. All 3 athletes can be on the floor to change weights between lifts but the athlete cannot lift until their partners are in the holding area.