AMRAP 6 Minutes 

15 Cleans (Squat or Power)

10 Front Squats

15 Calorie Row

*Weight will remain the same for both barbell movements. 

Division Standards: 
 
Scaled- 
Cleans 95/65 
Front Squats 95/65 
Row  
 
Intermediate/Masters- 
Cleans 135/95 
Front Squats 135/95 
Row 
 
RX- 
Cleans 185/125 
Front Squats 185/125 
Row 
 
 
 
Movement Standards: 
 
Clean- 
The athlete must start each rep with the barbell on the ground.  

Power cleans or squat cleans are permitted. If a knee(s) touches the floor during the attempt, the rep will not count.   

The barbell must contact the shoulders at the receiving position of the rep.  
It is necessary to lock out the hips and legs to complete the clean.  

This standard must be met before releasing the barbell or before it is credentialed as a good rep.  
 
Front Squat- 
The athlete must start from the standing position, knees and hips extended, the athlete must squat below parallel, meaning hip crease passing below the top of the knee.  

Athletes must stand back up with knees and hips fully extended prior to initiating the next rep.  
   

AMRAP 8 Minutes (Two Scores)

Part A (Tie Breaker)

1 Minute Max Rep Bar Over Burpees

In the remaining 7 minutes complete the following:

Part B

30 KB Swings

10 Pull Ups

30 KB Swings

15 Pull Ups

30 KB Swings

20 Pull Ups

Increasing by 5 reps for each set of pull ups until the time cap is met. Kettlebell swing reps will remain the same. 

Part A total will be used as a tie breaker. Total score is Part A + Part B.  

Division Standards: 
Scaled- 
Lateral Bar Over Burpees (no jump required) 
Kettlebell 35/25 
Ring Rows 
 
Intermediate/Masters- 
Lateral Bar Over Burpees 
Kettlebell 53/35 
Pull Ups 
 
RX- 
Lateral Bar Over Burpees 
Kettlebell 70/53 
Pull Ups  
 
Movement Standards: 
 
Kettlebell Swings- 
 
Each rep must start and end with the KB in both hands with straight/athletically straight arms with KB below the hips.  
At the top of each rep the KB must be above the athlete's eye level.   
Knees and hips must be fully extended at the top of each rep.  
KB clean and jerks or snatches will result in a no rep.  
 
Lateral Bar Over Burpees- 
 
The athlete’s chest and thighs touch the ground during the burpee. Both feet must be off the ground as the athlete passes over the bar. Stepping over is NOT permitted unless you are in the scaled division.  
Athletes do NOT need to use a two-foot takeoff.  
Touching the barbell on the jump or step-over is a “no rep.”  
The rep is credited when both feet have touched the ground on the opposite side of the barbell.  
There is no requirement to land with both feet at the same time.  
Athletes must be lateral to the barbell before starting the next rep. 
 Athletes may not receive assistance moving or resetting their barbell unless safety is an immediate concern. 
 
Pull Ups- 
At the start of each rep, the athlete’s arms must be fully extended.  
Any style of pull-up or grip is permitted as long as the requirements are met.  
The rep is credited when the athlete’s chin breaks the horizontal plane of the bar. 
 
Ring Rows- 
The athlete's arms must be fully extended at the start and end of each rep.  
The athlete's feet must remain in front of the rings throughout the duration of the movement.  
Rings must meet the athlete’s chest to be considered a rep.  
A controlled descent is required when lowering down to the start position of each rep.