The Fire Ground Challenge

AMRAP (6) 100' LDH drag 200' Sandbag Carry (105/75#) 100' Sprint LDH must be picked up within the first 8', which will be marked, and dragged forward without the coupling touching the ground. The LDH will be dragged 100' to the marked line and placed (not dropped) on the ground. The sandbag will be picked up and carried 200' to the marked line. Once across the line, the bag can be dropped and the competitor will run/sprint 100' back to the hose. Scoring will be 1 rep for every 10' completed.

11 minute EMOM 10 Box Jumps (24"/20") Max number sandbag thrusters (45#/30#) The competitor will start each minute by completing 10 box jumps. Both feet must leave the ground at the same time in the jump with full hip extension at the top. No step-ups are allowed, but the competitor may jump or step down off the box. Once the 10 box jumps are complete, the competitor will do as many thruters as possible within the remaining time of the minute. Hip crease must go below the knee and there must be full extension of knees, hips, and elbows with bag overhead. Score will be total number of thrusters completed.

AMRAP (8) 5 LDH Lifts to Box (48/30") 50' Weighted Walking Lunges (75/45#) The competitor will start by picking up one 100' of Large Diameter Hose and setting it on top of the box, then bringing the hose to the ground in a controlled manner. After 5 repetitions, the athlete will then lunge a total of 50' while carrying a sandbag. The sandbag may be carried however preferred, as long as it is not touching the ground. Each 5' increment will count as one rep. If the competitor drops the sandbag, he or she will return to the last 5' marker. Score is based on total reps completed in 8 minutes.

Chipper 30 Sandbag Ground to Shoulder 40 Sandbag Front Squat 30 Shoulder to Overhead The competitor will start by moving the sandbag from the ground to front rack or shoulder. Knees and hips must be completely extended, and the bag must fully hit the ground between each rep. After completing 30 ground to shoulders, the competitor will complete 40 front squats. The bag must be in front rack position. The hip crease must go below the knee at the bottom of the squat. Hips must be open and knees fully extended at the top of the squat. Once front squats are complete, the competitor will do 30 shoulder to overheads. The sandbag can be pressed, push pressed, push jerked, or split jerked. If using a split jerk, feet must come back together with the bag still overhead. Any handles may be used. Full extension is required with bag overhead for a rep to count.