FOR WEIGHT:

IN 8 MINUTES, ESTABLISH: 1 RM SQUAT CLEAN

SCORE IS THE SUM OF THE HIGHEST SUCCESSFUL LIFT OF BOTH ATHLETES.

2 MINUTES TRANSITION TO EVENT 2

MOVEMENT STANDARDS

SQUAT CLEAN
The barbell begins on the ground and is lifted to the shoulders. At the bottom of the catch the hip crease must be clearly below the knee. A power clean catch followed by a front squat will not be allowed. The rep is credited 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. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. 

FOR TIME

90 C2B PULL UPS
60 BURPEE BOX CLEAR OVERS (BOX-FACING)
30 SNATCH 

C2B pull ups must alternate sets of 9 reps
BBCO must alternate sets of 6 reps
Snatch must alternate sets of 3 reps

TIMECAP: 12 min
WEIGHT: 70/45kg

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. 

BURPEE BOX CLEAR OVER
The rep starts perpendicular to and facing the line. Athletes may jump or step back to reach the bottom position. Chest must touch the floor, and no part of the body may touch the line. Stepping and/or jumping back to the starting position are both permitted. The athlete then performs a box jump over or clear over. A lateral jump over the box is permitted. A two-foot takeoff is always required. The rep is credited when both feet have touched the ground on the opposite side of the box.
No part of the body may touch the box. The feet must pass over the box, not around it. A two-foot landing is required.

SNATCH
The barbell begins on the ground and must be lifted overhead in one motion. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. A muscle snatch, power snatch or squat snatch is permitted. The barbell must come to full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body.

FOR TIME:
4 ROUNDS:
6 PULL UPS
18 WALL BALLS
12 GROUND TO OVERHEAD 
24 BOX JUMP OVERS

WEIGHT: 45/35kg
TIMECAP: 12 MIN

MOVEMENT STANDARDS

PULL UPS
This is a standard chin-over-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 chin must break the horizontal plane of the bar. 

WALL BALLS
The medicine ball must be in the support position in front of the body at the start of each rep. Squat until the hip crease is below the knee. Squat cleaning is permitted. The rep is credited when the center of the ball hits the target at the specified height. If the ball hits low, high or does not hit the target, it is a no-rep. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

GROUND TO OVERHEAD
The barbell begins on the ground and is moved to the overhead position. Any variation of a snatch or clean and jerk is permitted. Touch and go is permitted, but deliberately bouncing the barbell is not. The rep is credited when the barbell is at full lockout overhead, with the knees, hips, shoulders and arms fully extended. The barbell is directly over or slightly behind the middle of the body. If a split-style lift is used, both feet must be brought back in line to finish the rep.

BOX JUMP OVER
The athlete starts with both feet on the ground on one side of the box. Do not angle the box and jump on the corner. 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. After landing on the box, the athlete must step off to the other side. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required if jumping over the box. There is no requirement to stand tall while on top of the box. The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep.

2 MINUTES TRANSITION AFTER EVENT 1

FOR TIME:

60 C2B PULL UPS
60 BURPEE BOX JUMPOVERS
60 SHOULDER TO OVERHEAD

WEIGHT: 60/40kg
TIMECAP: 10 MIN

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.

BURPEE BOX JUMP OVER
The rep starts perpendicular to and facing the box. Athletes may jump or step back to reach the bottom position. Chest must touch the floor. The athlete then performs a box jump over. A lateral jump over the box is permitted. A two-foot takeoff is always required. The rep is credited when both feet have touched the ground on the opposite side of the box. Only the athlete’s feet may touch the box. Alternatively, the athlete may jump completely over the box. If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required if jumping over the box. There is no requirement to stand tall while on top of the box. 

SHOULDER TO OVERHEAD
The barbell starts in the front rack position, with elbows in front of the bar, and is moved overhead. Any press or jerk is permitted. The rep is credited when the barbell is at full lockout overhead, with the knees, hips, shoulders and arms fully extended. The barbell is directly over or slightly behind the middle of the body. If a split-style lift is used, both feet must be brought back in line to finish the rep.

FOR TIME:
600 DU & X CAL BIKE ERG (BOTH ATHLETES WORKING)
- THEN -
150 THRUSTERS

Thrusters must be done in alternating sets of 15 reps

CALS: MM: 120 CAL / MF: 110 CAL / FF: 100 CAL
WEIGHT: 45/35kg
TIMECAP: 12 min

MOVEMENT STANDARDS

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

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.

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 full 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:
300 SINGLE UNDERS / X CAL BIKE ERG
- THEN -
120 ALTERNATING DUMBBELL SNATCH

Snatch must be done in alternating sets of 10 reps

BIKE ERG CALS: MM: 120 CAL / MF: 110 CAL / FF: 100 CAL
WEIGHT: 15/10kg
TIMECAP: 12 MIN

MOVEMENT STANDARDS

SINGLE UNDERS
Each rep is credited when the rope has passed once under the athlete’s feet during one jump. Any style of jumping is permitted.

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.

DUMBBELL SNATCH
The dumbbell begins on the ground and must be lifted overhead in one motion. The dumbbell must come to 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. A dumbbell clean and jerk is not permitted. 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.

AMRAP 12:
300M ROW ERG
15 SYNC TOES TO BAR
30 SINGLE-ARM DUMBBELL THRUSTERS

Row and thrusters are split anyhow between the athletes

WEIGHT: 22.5/15kg

MOVEMENT STANDARDS

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

TOES TO BAR
The athlete must go from a full hang to having some portion of both feet touch the pull up bar on the inside of your 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. One athlete may complete the rep and wait at the top for their teammate.

DUMBBELL THRUSTER
The athlete moves the dumbbell from the bottom of a squat to full lock out overhead in one motion. The dumbbell starts on the ground. In the squat, the hip crease must pass below the top of the knee. A full squat clean into the thruster is permitted if the dumbbell is on the ground. The dumbbell must come to full lock out overhead with the knees, hips, shoulders and arms fully extended, and the center of the dumbbell directly over or slightly behind the middle of the body.

FOR TIME:
Athlete 1: 5 SQUAT CLEAN TO OVERHEAD
Athlete 2: 5 SQUAT CLEAN TO OVERHEAD

WEIGHT: M: 120kg, F: 75kg
TIMECAP: 8 min

MOVEMENT STANDARDS

SQUAT CLEAN TO OVERHEAD
The barbell begins on the ground and is lifted to the shoulders. At the bottom of the catch the hip crease must be clearly below the knee. A power clean catch followed by a front squat will not be allowed. To reach the overhead position, any variation of a press or jerk is permitted. The rep is credited when the barbell is at full lockout overhead, with the knees, hips, shoulders and arms fully extended. The barbell is directly over or slightly behind the middle of the body. If a split-style lift is used, both feet must be brought back in line to finish the rep.

No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. 

FOR WEIGHT:

IN 8 MINUTES ESTABLISH: 1 RM SQUAT CLEAN TO OVERHEAD

SCORE IS THE SUM OF THE HIGHEST SUCCESSFUL LIFT OF BOTH ATHLETES.

TIMECAP: 8 MIN

MOVEMENT STANDARDS

SQUAT CLEAN TO OVERHEAD
The barbell begins on the ground and is lifted to the shoulders. At the bottom of the catch the hip crease must be clearly below the knee. A power clean catch followed by a front squat will not be allowed. To reach the overhead position, any variation of a press or jerk is permitted. The rep is credited when the barbell is at full lockout overhead, with the knees, hips, shoulders and arms fully extended. The barbell is directly over or slightly behind the middle of the body. If a split-style lift is used, both feet must be brought back in line to finish the rep.

FOR TIME:
3 ROUNDS PER ATHLETE:
10 DEADLIFT
- WHILE PARTNER HOLDS A HANDSTAND (AGAINST WALL)

- THEN -

3 ROUNDS PER ATHLETE:
10 HSPU
- WHILST PARTNER HOLDS A DEADLIFT (TOP POSITION)

- THEN -

ACCUMULATE 20M HANDSTAND WALK
- ONE ATHLETE MUST COMPLETE 5 METERS, EITHER UNBROKEN OR IN 2,5M SECTIONS

WEIGHT: 85/60KG
TIMECAP: 9 MIN

MOVEMENT STANDARDS

DEADLIFT
The barbell begins 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.

HANDSTAND HOLD
The handstand hold is performed against a wall. The athlete kicks up into a handstand with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. The handstand hold stops when the feet release from the wall. Only the heels may be touching the wall.

HANDSTAND PUSH UPS
The athlete kicks up into a handstand with arms, shoulders and hips 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 ground. The rep is credited upon return to the starting position. 

DEADLIFT HOLD
The standards of the deadlift apply. The hold is performed at full extension of the hips and knees, with the athlete’s head and shoulders behind the bar. Athletes are NOT permitted to wear gymnastics grips while doing deadlift holds.

FOR TIME:
300-300-300 METERS ROW
40-30-20 SYNC TTB

One athlete working on the Row erg whilst partner holds a ring support position.

TIMECAP: 11 MIN

MOVEMENT STANDARDS

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

TOES TO BAR
The athlete must go from a full hang to having some portion of both feet touch the pull up bar on the inside of your 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. One athlete may complete the rep and wait at the top for their teammate.

FOR TIME:

5 ROUNDS:
8 SYNC LINE-FACING BURPEES
10 SYNC SINGLE-ARM DUMBBELL THRUSTERS

WEIGHT: 15/10kg
TIMECAP: 6 MIN

MOVEMENT STANDARDS

BURPEE FACING LINE
The rep starts perpendicular to and facing the line. Athletes may jump or step back to reach the bottom position. Chest must touch the floor, and no part of the body may touch the line. Stepping and/or jumping back to the starting position are both permitted. The athlete then moves over the line. Jumping and stepping are both permitted. The rep is credited when both feet have touched the ground on the opposite side of the line. 
SYNC: The synchronization is at the bottom of the rep, both athletes’ chest on the floor at the same time.

DUMBBELL THRUSTER
The athlete moves the dumbbell from the bottom of a squat to full lock out overhead in one motion. In the squat, the hip crease must pass below the top of the knee. A full squat clean into the thruster is permitted if the dumbbell is on the ground. The dumbbell must come to full lock out 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:
60 KIPPING HANDSTAND PUSHUPS
50 PARTNER DEADLIFT
40 STRICT HANDSTAND PUSHUPS
30 PARTNER DEADLIFT
2x HANDSTAND WALK COURSE

WEIGHT: MM: 160KG / FM: 145KG / FF: 130KG
TIMECAP: 12 MIN

MOVEMENT STANDARDS

HANDSTAND PUSH UPS
The athlete kicks up into a handstand with arms, shoulders and hips 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 ground. The rep is credited upon return to the starting position. 

DEADLIFT
The barbell begins 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.
PARTNER DEADLIFT: In a mixed team, there will be one side loaded with male weight and one with female weight. The athletes are not permitted to switch sides.

HANDSTAND WALK
The athlete must start with feet behind the start line, and when kicking up, both hands must begin behind the tape. When completing each length, both hands must make contact with the floor past the tape. In both starting and finishing the handstand walk, no part of the hands may touch the tape.