AMRAP 8:
10 TOES THROUGH RINGS
10 LINE-FACING BURPEES
10 DUMBBELL THRUSTERS

WEIGHTS:
TEENS 14-15: 1 x 15/10kg
TEENS 16-17: 1 x 22.5/15kg
INTERMEDIATE INDY: 2 x 22.5/15kg

MOVEMENT STANDARDS

TOES THROUGH RINGS
The athlete starts in a hanging position with arms extended and the heels behind the vertical plane of the rings. Each rep is credited when some portion of both feet pass through the rings at the same time. At the bottom position the athlete’s feet must pass behind the vertical plane of the rings.

LINE-FACING BURPEE
Each rep starts with the athlete standing, facing the line. In the bottom position, the athlete must be perpendicular to the line. The athlete may step or jump in and out of the bottom position. The chest and thighs must touch the floor before standing to jump over the line. A jumping motion to move over the line is required. The rep is credited when both feet touch the floor on the other side of the line. Touching the line during any part of the rep is not permitted.

DUMBBELL THRUSTER
The dumbbells move from the bottom of a front squat to full lock out overhead in one motion. The hip crease must pass below the knees. A squat clean into the thruster is allowed if the dumbbells are on the ground. The rep is credited when the dumbbells are at full lockout overhead, with the knees, hips, shoulders and arms fully extended, and the center of the dumbbells directly over or slightly behind the middle of the body.

AMRAP 8:
10 TOES TO BAR - sync
10 BAR-FACING BURPEES - sync

--- Mixed teams: 10 LINE-FACING BURPEES
10 THRUSTERS

WEIGHT: 50/35kg

MOVEMENT STANDARDS

TOES TO BAR
The athlete starts in a hanging position with arms extended and the heels behind the pull-up bar. Each rep is credited when some portion of both feet touch the pull up bar on the inside of the athlete’s hands at the same time. At the bottom position the athlete’s feet must pass behind the pull up bar.
SYNC: Both athletes will need to have their feet touch the bar at the same time for the rep to count. 

BAR-FACING BURPEE
The rep starts perpendicular to and facing the barbell. Athletes may jump or step back to reach the bottom position. Chest must touch the floor, and the head must stay behind the barbell. Stepping and/or jumping back to the starting position are both permitted. The athlete must clearly jump over the barbell. Both feet must be off the ground as the athlete passes over the bar. The athlete does not need to use a two-foot takeoff. Touching the barbell on the jump or step-over is a “no rep.” In this case, the jump needs to be repeated. The rep is credited when both feet have touched the ground on the opposite side of the barbell. 
SYNC: The synchronization is at the bottom of the rep, both athletes’ chest on the floor at the same time. Both athletes must jump over the barbell on the inside of the plates.

THRUSTER
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead in one motion. The bar starts on the ground. The hip crease must pass below the knees. A squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

FOR TIME:
90 WALL BALLS
60 TTB
30 BOX JUMP OVERS

WEIGHTS:
MEN: 9kg BALL AND 75cm BOX
WOMEN: 6kg BALL AND 60cm BOX
TIMECAP: 10 Minutes

MOVEMENT STANDARDS

WALLBALL
The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at the specified target height. If the ball hits above, below on the edge or does not hit the target, it is a “no rep.” If the ball drops to the floor from the target, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

TOES-TO-BAR
The athlete starts in a hanging position with arms extended and the heels behind the pull-up bar. Each rep is credited when some portion of both feet touch the pull up bar on the inside of the athlete’s hands at the same time. At the bottom position the athlete’s feet must pass behind the pull up bar.

BOX JUMP OVER
The athlete starts with both feet on the ground on one side of the box. A lateral jump over the box is permitted. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. The athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. The rep is credited when both feet have touched the ground on the opposite side of the box.

SCALED WORKOUT 1
AMRAP 10:
10 TOES THROUGH RINGS
15 LINE-FACING BURPEES
10 SINGLE ARM DUMBBELL THRUSTERS - sync

WEIGHTS: 15/10kg

MOVEMENT STANDARDS

TOES THROUGH RINGS
The athlete starts in a hanging position with arms extended and the heels behind the vertical plane of the rings. Each rep is credited when some portion of both feet pass through the rings at the same time. At the bottom position the athlete’s feet must pass behind the vertical plane of the rings.

LINE-FACING BURPEE
Each rep starts with the athlete standing, facing the line. In the bottom position, the athlete must be perpendicular to the line. The athlete may step or jump in and out of the bottom position. The chest and thighs must touch the floor before standing to jump over the line. A jumping motion to move over the line is required. The rep is credited when both feet touch the floor on the other side of the line. Touching the line during any part of the rep is not permitted.

DUMBBELL THRUSTER
The dumbbell moves from the bottom of a front squat to full lock out overhead in one motion. The hip crease must pass below the knees. A squat clean into the thruster is allowed if the dumbbell is on the ground. The rep is credited when the dumbbell is at full lockout overhead, with the knees, hips, shoulder and arm fully extended, and the center of the dumbbell directly over or slightly behind the middle of the body.
SYNC: The sync is at the top. One athlete may complete the rep and wait at the top for their partner.

FOR TIME:
400m SKI ERG
80 DOUBLE UNDERS
30 SINGLE ARM HANG DUMBBELL SNATCH - sync

400m SKI ERG
80 DOUBLE UNDERS
25 SINGLE ARM HANG DUMBBELL SNATCH - sync

400m SKI ERG
80 DOUBLE UNDERS
20 SINGLE ARM HANG DUMBBELL SNATCH - sync

400m SKI ERG
80 DOUBLE UNDERS
15 SINGLE ARM HANG DUMBBELL SNATCH - sync

400m SKI ERG
80 DOUBLE UNDERS
10 SINGLE ARM HANG DUMBBELL SNATCH - sync

WEIGHTS: 22.5/15kg
TIMECAP: 18min

MOVEMENT STANDARDS

SKI ERG
The Concept2 Ski Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

DOUBLE UNDERS
Each rep is credited when the rope has passed twice under the athlete’s feet during one jump. 

HANG DUMBBELL SNATCH
The dumbbell is first lifted off the floor to the hang position, hips and knees extended. From there, the kettlebell may be lowered to any point above the floor, and then moved overhead in one motion. The dumbbell must come to full lockout overhead, with the hips, knees and arm fully extended, and the center of the dumbbell directly over or slightly behind the middle of the body. A dumbbell clean and jerk is not permitted. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. At no point may the athlete drop the dumbbell to the floor from any height. The previous rep will then be considered a no-rep.
SYNC: The sync is at the top. One athlete may complete the rep and wait at the top for their partner. There is no requirement to perform the reps with the same arm.

FOR TIME:
400m SKI ERG
80 DOUBLE UNDERS
30 SINGLE ARM HANG KETTLEBELL SNATCH

400m SKI ERG
80 DOUBLE UNDERS
25 SINGLE ARM HANG KETTLEBELL SNATCH

400m SKI ERG
80 DOUBLE UNDERS
20 SINGLE ARM HANG KETTLEBELL SNATCH

400m SKI ERG
80 DOUBLE UNDERS
15 SINGLE ARM HANG KETTLEBELL SNATCH

400m SKI ERG
80 DOUBLE UNDERS
10 SINGLE ARM HANG KETTLEBELL SNATCH

WEIGHT: 24/16kg
TIMECAP: 18min

MOVEMENT STANDARDS

SKI ERG
The Concept2 Ski Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

DOUBLE UNDERS
Each rep is credited when the rope has passed twice under the athlete’s feet during one jump. 

HANG KETTLEBELL SNATCH
The kettlebell is first lifted off the floor to the hang position, hips and knees extended. From there, the kettlebell may be lowered to any point above the floor, and then moved overhead in one motion. A clean and jerk is not permitted. There is no obligation to alternate arms. The athlete may swap hands without putting the kettlebell down. The non-lifting hand or arm may not make contact with the legs or other parts of the body during the repetition. The rep is credited when the arm, shoulder, hips, and knees are fully extended, and the kettlebell is behind the athlete’s arm. Wearing grips or other implements to support the grip is not permitted. At no point may the athlete drop the kettlebell to the floor from any height. The previous rep will then be considered a no-rep.

From 0:00-4:00
FOR TIME:
30 CLEAN & JERK

WEIGHTS:
TEENS 14-15: 40/30kg
TEENS 16-17: 50/35kg
INTERMEDIATE INDY: 60/40kg

2 MIN TRANSITION TO EVENT 2B
Event 2A and 2B will be independently scored. However, each will be worth 50% of other events. 

MOVEMENT STANDARDS

CLEAN & JERK
The barbell begins on the floor. The barbell is lifted to front-rack position before going overhead; snatching is not permitted. However, there is no requirement for extension of the hips or legs to complete the clean. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell is lifted from the floor to the shoulders in one motion. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is credited when the barbell is fully locked out overhead with the arms, shoulders, hips and knees extended, and the bar over the center of the athlete’s body when viewed from profile.

SCALED WORKOUT 2A

FROM 0:00-4:00
FOR TIME:
40 CLEAN & JERK

WEIGHTS: 50/35kg
TIMECAP: 4min

2 MIN TRANSITION TO EVENT 2B
Event 2A and 2B will be independently scored. However, each will be worth 50% of other events. 

MOVEMENT STANDARDS

CLEAN & JERK
The barbell begins on the floor. The barbell is lifted to front-rack position before going overhead; snatching is not permitted. However, there is no requirement for extension of the hips or legs to complete the clean. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell is lifted from the floor to the shoulders in one motion. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is credited when the barbell is fully locked out overhead with the arms, shoulders, hips and knees extended, and the bar over the center of the athlete’s body when viewed from profile.

2 MIN TRANSITION AFTER EVENT 2A

From 6:00-12:00
FOR WEIGHT:
ESTABLISH A 1 REP MAX CLEAN + HANG CLEAN

MOVEMENT STANDARDS

CLEAN
The barbell starts on the ground and is lifted to the shoulders in one motion. The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. A muscle, power or squat clean is permitted.

HANG CLEAN
The barbell starts in the hang position, hips and knees extended. From there, the barbell may be lowered to any point above the floor, and is then lifted to the shoulders in one motion. A muscle, power or squat clean is permitted. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position with elbows in front of the bar. 

SCALED WORKOUT 2B
2 MIN TRANSITION AFTER EVENT 2A

FROM 6:00-12:00
ESTABLISH A 1 REP MAX CLEAN

Score is the sum of the heaviest successful lift of both athletes.

MOVEMENT STANDARDS

CLEAN
The barbell begins on the ground and is lifted to the shoulders in one motion. The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. A muscle, power or squat clean is permitted.

FOR TIME:

60 SINGLE ARM KETTLEBELL HANG SNATCH
50 CAL CONCEPT 2 BIKE ERG
40 BOX JUMP OVERS
30 CAL SKI ERG
20 DEADLIFT 

WEIGHTS:
TEENS 14-15: 12/8kg kettlebell & 60/45kg barbell
TEENS 16-17: 16/12kg kettlebell & 80/55kg barbell
INTERMEDIATE INDY: 24/16kg kettlebell & 100/65kg barbell

BOX HEIGHT: 60/50cm for all divisions
TIMECAP: 12min

MOVEMENT STANDARDS

HANG KETTLEBELL SNATCH
The kettlebell is first lifted off the floor to the hang position, hips and knees extended. From there, the kettlebell may be lowered to any point above the floor, and then moved overhead in one motion. A clean and jerk is not permitted. There is no obligation to alternate arms. The athlete may swap hands without putting the kettlebell down. The non-lifting hand or arm may not make contact with the legs or other parts of the body during the repetition. The rep is credited when the arm, shoulder, hips, and knees are fully extended, and the kettlebell is behind the athlete’s arm. Wearing grips or other implements to support the grip is not permitted. At no point may the athlete drop the kettlebell to the floor from any height. The previous rep will then be considered a no-rep.

BIKE ERG
The Concept2 Bike Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the seat and damper as needed.

BOX JUMP OVER
The athlete starts with both feet on the ground on one side of the box. A lateral jump over the box is permitted. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. The athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. The rep is credited when both feet have touched the ground on the opposite side of the box. 

SKI ERG
The Concept2 Ski Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

DEADLIFT
The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Athletes are not permitted to wear gymnastics grips while doing deadlifts.

FOR TIME:
36 CHEST TO BAR PULL-UPS
6 SQUAT SNATCH (Weight 1)
3 SQUAT SNATCH (Weight 2)

If timecapped at the same amount of reps as another athlete, the athlete's time after the set of 6 squat snatches will serve as the tiebreaker. 

WEIGHTS:
MEN: Bar 1 is 70kg and bar 2 is 90kg
WOMEN: Bar 1 is 47.5kg and bar 2 is 60kg
TIMECAP: 3min

MOVEMENT STANDARDS

CHEST TO BAR PULL UPS
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top of the movement, the chest must touch the bar below the collar bone. 

SQUAT SNATCH
The barbell begins on the ground and must be lifted overhead in one motion. At the bottom of the snatch the hip crease must be clearly below the knee. A power snatch followed by an overhead squat will not be allowed. Bouncing or dropping and catching the barbell on the rebound is not permitted. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.

SCALED WORKOUT 3
FOR TIME:
50 Wall balls
50 Box jump overs
50 DB Push press
50 Calories Ski
50 Calories bike

WEIGHTS: 15/10kg
BOX HEIGHT: 60/50cm
TIMECAP: 12min

MOVEMENT STANDARDS

WALLBALL
The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The rep is credited when the center of the ball hits the target at the specified target height. If the ball hits above, below or does not hit the target, it is a “no rep.” If the ball drops to the floor from the target, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

BOX JUMP OVER
The athlete starts with both feet on the ground on one side of the box. A lateral jump over the box is permitted. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. There is no requirement to stand tall while on top of the box. The athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. The rep is credited when both feet have touched the ground on the opposite side of the box. 

PUSH PRESS
The dumbbells begin at the shoulders. Dip and drive with the legs while the weight is on the shoulders. Once the dumbbells leave the shoulders, the hips and knees must remain straight until the rep is credited. No re-dip of the legs is permitted (i.e., a push jerk or split jerk). The rep is credited when elbows, shoulders, hips and knees are fully extended and the dumbbells are directly over or slightly behind the middle of the body, with feet in line. 

SKI ERG
The Concept2 Ski Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the damper as needed.

BIKE ERG
The Concept2 Bike Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the seat and damper as needed.

FOR REPETITIONS:

On 0:00 - ATHLETE 1
60s MAX REPS CHEST TO BAR PULL UPS
60s MAX REPS CLEAN & JERK
60s MAX CAL CONCEPT 2 BIKE ERG

On 3:00 - ATHLETE 2
60s MAX REPS CHEST TO BAR PULL UPS
60s MAX REPS CLEAN & JERK
60s MAX CAL CONCEPT 2 BIKE ERG

WEIGHT: 60/40kg
The score is the total amount of reps accumulated by both athletes summarized.
On the bike erg, the score is the amount of cals on the monitor when the 60s max cal window for athlete 2 ends. The judge will decide the cal exactly when the timecap hits, not the cals the bike rolls over to before it stops.

DIRECTLY INTO EVENT 3B

MOVEMENT STANDARDS

CHEST TO BAR PULL UPS
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top of the movement, the chest must touch the bar below the collar bone.

CLEAN & JERK
The barbell begins on the floor. The barbell is lifted to front-rack position before going overhead; snatching is not permitted. However, there is no requirement for extension of the hips or legs to complete the clean. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell is lifted from the floor to the shoulders in one motion. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is credited when the barbell is fully locked out overhead with the arms, shoulders, hips and knees extended, and the bar over the center of the athlete’s body when viewed from profile.

BIKE ERG
The Concept2 Bike Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the seat and damper as needed.

DIRECTLY AFTER EVENT 3A

FROM 6:00-12:00 - BOTH ATHLETES
FOR WEIGHT:
ESTABLISH A 1 REP MAX CLEAN + HANG CLEAN

Score is the sum of the heaviest successful lift of both athletes.

MOVEMENT STANDARDS

CLEAN
The barbell begins on the ground and is lifted to the shoulders in one motion. A muscle, power or squat clean is permitted. The rep is complete when the athlete’s hips and knees are fully extended and the bar is resting on the shoulders in the front-rack position with the athlete’s elbows in front of the bar. 

HANG CLEAN
The barbell starts in the hang position, hips and knees extended. From there, the barbell may be lowered to any point above the floor, and is then lifted to the shoulders in one motion. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position with elbows in front of the bar.

FOR TIME:
40/32 CAL CONCEPT 2 BIKE ERG
40 HANDSTAND PUSH-UPS
40/32 CAL CONCEPT 2 BIKE ERG
40 LINE-FACING BURPEES
40/32 CAL CONCEPT 2 BIKE ERG
40m HANDSTAND WALK

TIMECAP: 12 Minutes

MOVEMENT STANDARDS

BIKE ERG
The Concept2 Bike Erg is pre-set to the required settings. Do not touch the monitor at any point. You may adjust the seat and damper as needed.

HANDSTAND PUSH UPS
The athlete kicks up into a handstand with arms, shoulders, hips and knees locked out, and heels in contact with the wall. At the start and finish of each rep, only the heels may be touching the wall. At the bottom, the head must make contact with the floor. The rep is credited upon return to the starting position. 

LINE-FACING BURPEE
Each rep starts with the athlete standing, facing the line. In the bottom position, the athlete must be perpendicular to the line. The athlete may step or jump in and out of the bottom position. The chest and thighs must touch the floor before standing to jump over the line. A jumping motion to move over the line is required. The rep is credited when both feet touch the floor on the other side of the line. Touching the line during any part of the rep is not permitted.

HANDSTAND WALK
The athlete must start with hands and feet behind the start line, and when kicking up no part of the hand may touch the line. When completing each length, both hands must touch the floor on the other side of the line with no part of either hand touching the finish line.

From 0:00-3:00

FOR TIME:
30 Clean and jerks

WEIGHT: 65/45kg
TIMECAP: 3min

2 MIN TRANSITION TO EVENT 5B

Event 5A and 5B will be independently scored. However, each will be worth 50% of other events. 

MOVEMENT STANDARDS

CLEAN & JERK
The barbell begins on the floor. The barbell is lifted to front-rack position before going overhead; snatching is not permitted. However, there is no requirement for extension of the hips or legs to complete the clean. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell is lifted from the floor to the shoulders in one motion. Once racked, a press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is credited when the barbell is fully locked out overhead with feet in line and the arms, shoulders, hips and knees extended, and the bar over the center of the athlete’s body when viewed from profile.

FOR TIME:
10-8-6-4-2
BAR MUSCLE UPS

10-8-6-4-2
OVERHEAD SQUATS

5-5-5-5-5m
HSW 

WEIGHTS: 65/45kg
TIMECAP: 10min

MOVEMENT STANDARDS

BAR MUSCLE UP
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No part of the body may rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed.

OVERHEAD SQUATS
The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The bar must remain over the head. The elbows do not need to be locked out throughout the movement, but must be locked out at the top. A full squat snatch is permitted but not required to start the movement. The rep is credited when the athlete’s elbows, hips and knees reach full extension while the bar is supported in the overhead position.

HANDSTAND WALK
The athlete must start with hands and feet behind the start line, and when kicking up no part of the hand may touch the line. When completing each length, both hands must touch the floor on the other side of the line with no part of either hand touching the finish line.

FOR TIME:
10-8-6-4-2
BAR MUSCLE UP - sync

20-16-12-8-4
OVERHEAD SQUAT

5-5-5-5-5m
HSW EACH 

WEIGHTS: 65kg/45kg
TIMECAP: 12min

MOVEMENT STANDARDS

BAR MUSCLE UP
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. No part of the body may rise above the height of the bar during the kip. At the top, athletes must have the elbows fully locked out while they maintain support above the bar with shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lock out over the bar. Only the hands and no other part of the arm may touch the pull-up bar to assist athletes in completing the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight.
SYNC: The synchronization is at the top of the rep. One athlete may complete the rep and wait at the top for their teammate. Elbows must maintain lockout and hands on the bar while waiting.

OVERHEAD SQUATS
The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The bar must remain over the head. The elbows do not need to be locked out throughout the movement, but must be locked out at the top. A full squat snatch is permitted but not required to start the movement. The rep is credited when the athlete’s elbows, shoulders, hips and knees reach full extension while the bar is supported in the overhead position.

HANDSTAND WALK
The athlete must start with hands and feet behind the start line, and when kicking up no part of the hand may touch the line. When completing each length, both hands must touch the floor on the other side of the line with no part of either hand touching the finish line.

FOR TIME:
6 RING MUSCLE UPS
9 THRUSTERS
10m DUAL DB FARMER'S LUNGE
9 RING MUSCLE UPS
15 THRUSTERS
10m DUAL DB FRONT RACK LUNGE
12 RING MUSCLE UPS
21 THRUSTERS
10m DUAL DB OVERHEAD LUNGE

WEIGHTS:
MEN: 50kg barbell and 22.5kg DBs
WOMEN: 35kg barbell and 15kg DBs
TIMECAP: 10min

MOVEMENT STANDARDS

RING MUSCLE UP
The athlete begins by hanging from the rings, with arms fully extended and feet off the ground. If performing consecutive kipping muscle-ups, a change of direction below the rings is required. The rep is credited when the elbows are fully locked out in the support position. The athlete must pass through some portion of a dip before reaching lockout. Kipping is allowed, but swings or rolls to support are not permitted. No part of the foot may rise above the rings during the kip.

THRUSTER
The barbell is moved from the bottom of a front squat to full lock out overhead in one motion. In the bottom of the squat, the hip crease must pass below the knees. A squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the knees, hips, shoulders and arms fully extended, and the bar directly over or slightly behind the middle of the body.

LUNGES
The rep starts with the athlete standing at full extension of the hips and knees behind the line. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not allowed. The rep is credited when both heels are past the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.

FARMER’S: The dumbbells must be carried in the hands and may not be rested on the legs during the rep.

FRONT RACK: A full grip around the handle of the dumbbell must be maintained for the duration of the lunge. Resting the dumbbells on the shoulders is allowed. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed.

OVERHEAD: A full extension of the elbows is not required, but the dumbbells must remain over the top of the head at all times. The dumbbells should not be touching each other. Deliberately pressing the dumbbells together is not permitted, but accidentally touching them together will not cause a no-rep.

SCALED SHOWDOWN
20 PULL UPS
20 FRONT SQUAT
5m SINGLE ARM DB OVERHEAD LUNGES - sync

16 PULL UPS
16 FRONT SQUATS
5m SINGLE ARM DB OVERHEAD LUNGES - sync

12 Chest to bar pull ups
12 FRONT SQUATS
5m SINGLE ARM DB OVERHEAD LUNGES - sync

8 Chest to bar pull ups
8 FRONT SQUATS
5m SINGLE ARM DB OVERHEAD LUNGES - sync

4 Chest to bar pull ups
4 FRONT SQUATS
5m SINGLE ARM DB OVERHEAD LUNGES - sync

WEIGHTS: 60/40kg barbell & 22,5/15kg dumbbell
TIMECAP: 10min 

MOVEMENT STANDARDS

PULL UPS
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top of the movement, the chin must be clearly over the horizontal plane of the bar.

FRONT SQUAT
The crease of the athlete’s hip must be clearly below the top of the knees at the bottom of the squat. The bar must remain in the front-rack position. The hands do not need to remain on the bar. A squat clean is permitted but not required to start the movement. The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front-rack position.

OVERHEAD LUNGES
The rep starts with the athlete standing at full extension of the hips and knees behind the line, with the dumbbell overhead. A full extension of the elbow is not required, but the dumbbells must remain over the top of the head at all times. The trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. The athlete must alternate which foot leads for each rep. Stopping with both feet together at the top of each rep is not required, but both legs must be fully extended if the athlete chooses to step through at the top. Shuffle steps that advance the athlete forward between reps are not permitted. The rep is credited when both heels are past the line (touching the line will not count), the feet are together, and the hips and legs are fully extended.
SYNC: Each rep must start and end together. Once the athletes have started moving, one athlete may complete the length first and wait with the dumbbell overhead until the partner completes the length.

CHEST TO BAR PULL UPS
This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top of the movement, the chest must touch the bar below the collar bone.