Pallas Classic

7:00 AMRAP
3, 6, 9, etc.
Front Squats
Lateral Burpees Over Barbell

* Add 3 reps to the front squats and burpee over the barbell each round 

Rx - 95/65

Intermediate - 75/55

Scaled - 55/45

-Immediately into Part B-

Standards: 

Front Squat

• Barbell starts on the ground and athletes must clean it up to the front rack with the bar resting on the shoulders.
• Athletes can squat clean the first rep
• Athlete must pass through a full squat: hip crease clearly below the top of the knees.
• Rep is complete when the athlete reaches full extension of the hips and knees with the bar still in the front rack.
• Only Front Rack is allowed. No crossing or zombie squats

Lateral Burpee Over Barbell

• Athlete starts on one side of the barbell.
• Chest and thighs must make contact with the ground at the bottom at the same time
• Athlete may step or jump up.
• Athlete must jump laterally over the barbell. (Step over allowed for scaled division)
• Athlete may face any direction.

All Divisions 

Immediately Following 26.1A

6:00 to Find Heavy Complex:
1 Clean + 1 Front Squat + 1 Hang Clean

*barbell starts on the ground

Standards:

• Barbells start on the ground
• Athletes can choose any weight to start with
• Athlete must complete all three movements unbroken.
• The clean may be power or squat.
• Front squat must reach full depth (hip crease below knee).
• Hang clean must start at or above the knees.
• Athlete may reset between attempts.
• Score is the heaviest successful complex completed within the time cap.

FOR TIME: 5:00 Cap

Rx:

15 Deadlifts - 225/155lb

60 Double Unders 

15 Deadlifts - 225/155lb

60 double unders 

15 BMU

FOR TIME: 5:00 Cap

Intermediate:

15 Deadlifts - 155/105lb

48 Double Unders 

15 Deadlifts - 155/105lb

48 double unders 

20 Pull-ups

FOR TIME: 5:00 Cap

Scaled:

15 Deadlifts - 135/95lb

60 Single Unders 

15 Deadlifts - 135/95lb

60 Single Unders 

20 Ring Rows

Standards:

Deadlift

• Barbell starts on the floor.
• Rep is complete when athlete reaches full hip and knee extension, shoulders clearly behind the bar.
• No bouncing the bar off the ground.
• Touch-and-go allowed.

Double Unders / Single Unders

• Rope must pass under the feet twice per jump (single once for scaled).
• Only successful reps count.
• Rope must move forward (no backward swings)

Bar Muscle-Up (Rx)

• Start each rep with the feet off the ground and arms full extended
• Pass through some portion of the dip before locking out at the top of the bar
• Rep is complete when the athlete reaches full lockout above the bar, elbows locked, shoulders over hands.
• Kipping allowed.
• No resting on top of the bar.

Pull-Ups (Intermediate)

• Start each rep with the feet off the ground and arms full extended
• Chin must clearly break the plane of the bar.
• Any style allowed (strict, kipping, butterfly).

Ring Rows (Scaled)

• Athlete starts with arms fully extended and some portion of the foot in contact with the line on the floor (6 inches from rig)
• Body remains straight throughout the movement.
• Shoulders must clearly touch the rings at the top of each rep to count

For Time: 15m Cap 

Rx

1000/850m Row 

-into-

4 rounds

10 Toes to Bar

15 Wallball Shots - 20/14lbs 10/9ft Targets 

-into-

100’ Single Arm Overhead Walking Lunge - 50/35lbs

2 Scores:

Score 1 = Row time

Score 2 = Total Time

Intermediate 

750/625m Row 

-into-

4 rounds

8 Toes to Bar

12 Wallball Shots - 20/14lbs 10/9ft Targets 

-into-

100’ Single Arm Overhead Walking Lunge - 35/20lbs

2 Scores:

Score 1 = Row time

Score 2 = Total Time

Scaled

600/500m Row 

-into-

4 rounds

8 Knee To Chest 

12 Wallball Shots - 14/10lbs 10/9ft Targets 

-into-

100’ Body Weight Walking Lunge

2 Scores:

Score 1 = Row time

Score 2 = Total Time

Movement Standards:

Row Meters

• Monitor must show the assigned meters.
• Athlete may adjust damper at any time.
• Calories count when displayed on the monitor.

Toes-to-Bar

• Start each rep with the feet off the ground and arms full extended
• Both feet must touch the bar at the same time.
• Feet must pass behind the bar at the bottom.

Knees-to-Chest (Scaled)

• Start each rep with the feet off the ground and arms full extended
• Knees must rise until they clearly are at or above 90 degrees
• Feet must pass behind the bar at the bottom.

Wall Balls

• The wallball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the specific target
• Ball must hit the target (10’ Men, 9” Women)
• The rep is credited when the center of the ball hits at or above the specified target height.
• If the ball drops to the ground from the top it can not be picked up off the bounce

Single-Arm DB Overhead Walking Lunge

• Dumbbell must be held overhead in one arm
• Athlete must lunge forward
• Back knee must make contact with the ground on each rep.
• Athlete must reach full extension of the hips and knees at the top before continuing.
• Dumbbell must remain overhead and under control throughout the movement.
• Athlete may switch arms at the beginning of a repetition.
• Athletes will complete 25’ sections to total 100’
• The 25’ sections will be broken into 5’ sections. Each 5’ section counts as 1 rep, if the athlete completes all 100’ it is 20 total repetitions.
• For a rep to count, both feet must clearly cross the line
• If there is a no rep the athlete will go back to the beginning of the 5' section and start again. 

Event 3- Row Time Only 

For Time: 15m cap 

1000/850m Row