RX:

16:00 running upward clock…

A. 0:00 - 8:00 complete

60 Bar Facing Burpees (alternate as desired)
    

Then with time remaining:
 

AMRAP (alternating rounds)

10 Cleans (135/95)

5 Pull-Ups

8:00 - 10:00 Rest (can adjust weight on bar)

B.  10:00 - 16:00

Find a 3RM Front Squat (from the ground)

Scaled

16:00 running upward clock…

A. 0:00 - 8:00 complete:

60 Bar Facing Burpees (alternate as desired)
    

Then with time remaining:

AMRAP (alternating rounds)

10 Cleans (95/65)

5 Jumping pull ups

8:00 - 10:00 Rest (can adjust weight on bar)

B.  10:00 - 16:00
Find a 3RM Front Squat (from the ground)

Workout Description:

On the count of 3, 2, 1 go the athletes can begin the workout on an upward running clock from 0 to 16 minutes.  The workout begins with 60 bar facing burpees.  Athletes can alternate as desired.  Once all 60 reps are completed, the athletes will proceed to a “you go I go” style of 10 power cleans and 5 pull ups.  Athletes must switch after every 15 reps (1 rd).  They will complete as many reps as possible of this until the 8 minute mark.  Both athletes will rest a mandatory 2 min from 8:00-10:00.  At the 10 minute mark, athletes will have the remaining time (6min) to establish a 3RM front squat.  Each athlete’s score will be added for a total score.  The workout is complete at the 16 minute mark.  If the clock reaches 16:00 after an athlete has begun their rep, athletes are permitted to finish their lift as long as the bar has left the floor prior to the 16 minute mark.

Score A: Total reps completed in part A (ex: 60 BFB+ 34 reps= 94 total reps

Score B: Partner A’s + Partner B’s 3RM Front Squat

Bar Facing Burpees (All Divisions):

• Male/Female teams must have both athletes complete their burpees over one barbell only.  Barbells must have standard 18 inch plates on it with clips.

• The burpee must be performed perpendicular to and facing the barbell. 

• The athlete can jump back or steps back to get on the ground. 

• The athlete’s head must be behind the barbell and their chest and thighs must touch the ground at the bottom.  Their hands and feet must remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet. 

• The athlete must get over the barbell without touching the barbell.  2 foot take off or landing is not required.

• The rep is completed when the athlete has 2 feet on the floor on the opposite side of the barbell.

• Athletes can switch at any time.

• When switching, athletes may not begin their burpee until after their partner has completed their rep (2 feet on the floor after jumping over the barbell)

• When switching between partners, there is no requirement as to which side athletes can start from.  Athletes can switch as desired.  Follow the leader is allowed as long as the first partner has completed the entirety of the rep (both feet have landed on the opposite side of the bar) before the second partner follows. 

Cleans: 

• All cleans must be taken from the floor.  

• Athletes can squat clean or power clean.  

• Both sides of the barbell must touch the ground simultaneously to begin the next rep.  

• The athlete must stand up and demonstrate full extension of the hips and knees at the top of the rep for the rep to count. 

•  Athletes may not bounce the barbell off the floor on touch and go reps. 

• Same sex partners must share a bar for the cleans.

Pull Ups (RX divisions only):

• The athlete must start each rep with arms fully extended and feet off the ground.

• 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.

Jumping Pull Ups (scaled divisions only):

• The pull-up bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

• 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.

Front Squat

• Barbell must start from the ground.

• The first rep can be a squat clean.

• Athletes must demonstrate hip crease below parallel at the bottom of each rep and full extension of hips and knees at the top of each rep.

• Clips must be on both sides of the bar.

• Athletes must declare their weights before attempt, via verbal or written.

• At the end of the workout athletes are responsible for clearly showing how much is on the barbell for their max attempt by showing each plate on both sides of the bar.

• Partners may share a bar, however We recommend 2 barbell set ups for this portion of the workout. 

• Both athletes' full bodies and the bar must be in clear view of the camera if using separate bars.  

Video Setup:

1A

Prior to the start of the clock, the athletes must complete their introduction including team name, each athlete's names, pull up bar measurements (scaled only), clean weight(s) including ALL plates, the side barbell showing the barbell weight, and clips.  The camera may not be stopped at any point once the introduction has been made or the entire workout will be considered invalid.

Barbells and weights of loaded plates must be shown clearly before the start of workout 1A.  

Workout clock must be in camera view at all times during the workout.  Teams have the option of using apps with built in video timers (ie. wodproof, wetime, etc) if they do not have the ability to show the clock in frame.  

Athletes completing the movement MUST be fully visible in the video.

1B

• If needed, athletes may move the camera after the completion of 1A in order to show the barbell setups for 1B, however the camera and clock must not be stopped.  *If there is any break in the video recording or the clock, the score for workout 1B will be considered invalid.  

• The clock must remain in view during 1B.

• Both athletes should be set up facing the camera and clearly visible.  

• Athletes should announce the total weight loaded on the barbell either verbally or via white board prior to each attempt.    

• After the 16 minute time cap, athletes must bring the camera to the barbell and clearly show the weight of the heaviest successful lift for EACH athlete by showing each plate (on both sides of the bar) and the barbell weight to the camera. 

RX:

16:00 running upward clock…

A. 0:00 - 8:00 complete

60 Bar Facing Burpees (alternate as desired)
    

Then with time remaining:
 

AMRAP (alternating rounds)

10 Cleans (135/95)

5 Pull-Ups

8:00 - 10:00 Rest (can adjust weight on bar)

B.  10:00 - 16:00

 Find a 3RM Front Squat (from the ground)

Scaled

16:00 running upward clock…

A. 0:00 - 8:00 complete:

60 Bar Facing Burpees (alternate as desired)
    

Then with time remaining:

AMRAP (alternating rounds)

10 Cleans (95/65)

5 Jumping pull ups

8:00 - 10:00 Rest (can adjust weight on bar)

B.  10:00 - 16:00
Find a 3RM Front Squat (from the ground)

 Workout Description:

On the count of 3, 2, 1 go the athletes can begin the workout on an upward running clock from 0 to 16 minutes.  The workout begins with 60 bar facing burpees.  Athletes can alternate as desired.  Once all 60 reps are completed, the athletes will proceed to a “you go I go” style of 10 power cleans and 5 pull ups.  Athletes must switch after every 15 reps (1 rd).  They will complete as many reps as possible of this until the 8 minute mark.  Both athletes will rest a mandatory 2 min from 8:00-10:00.  At the 10 minute mark, athletes will have the remaining time (6min) to establish a 3RM front squat.  Each athlete’s score will be added for a total score.  The workout is complete at the 16 minute mark.  If the clock reaches 16:00 after an athlete has begun their rep, athletes are permitted to finish their lift as long as the bar has left the floor prior to the 16 minute mark.

Score A: Total reps completed in part A (ex: 60 BFB+ 34 reps= 94 total reps

Score B: Partner A’s + Partner B’s 3RM Front Squat

Bar Facing Burpees (All Divisions):

• Male/Female teams must have both athletes complete their burpees over one barbell only.  Barbells must have standard 18 inch plates on it with clips.

• The burpee must be performed perpendicular to and facing the barbell. 

• The athlete can jump back or steps back to get on the ground. 

• The athlete’s head must be behind the barbell and their chest and thighs must touch the ground at the bottom.  Their hands and feet must remain inside the width of the plates at the bottom of the burpee. From this position, the athlete can step or jump to their feet. 

• The athlete must get over the barbell without touching the barbell.  2 foot take off or landing is not required.

• The rep is completed when the athlete has 2 feet on the floor on the opposite side of the barbell.

• Athletes can switch at any time.

• When switching, athletes may not begin their burpee until after their partner has completed their rep (2 feet on the floor after jumping over the barbell)

• When switching between partners, there is no requirement as to which side athletes can start from.  Athletes can switch as desired.  Follow the leader is allowed as long as the first partner has completed the entirety of the rep (both feet have landed on the opposite side of the bar) before the second partner follows. 

Cleans: 

• All cleans must be taken from the floor.  

• Athletes can squat clean or power clean.  

• Both sides of the barbell must touch the ground simultaneously to begin the next rep.  

• The athlete must stand up and demonstrate full extension of the hips and knees at the top of the rep for the rep to count. 

•  Athletes may not bounce the barbell off the floor on touch and go reps. 

• Same sex partners must share a bar for the cleans.

Pull Ups (RX divisions only):

• The athlete must start each rep with arms fully extended and feet off the ground.

• 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.

Jumping Pull Ups (scaled divisions only):

• The pull-up bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

• 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.

Front Squat

• Barbell must start from the ground.

• The first rep can be a squat clean.

• Athletes must demonstrate hip crease below parallel at the bottom of each rep and full extension of hips and knees at the top of each rep.

• Clips must be on both sides of the bar.

• Athletes must declare their weights before attempt, via verbal or written.

• At the end of the workout athletes are responsible for clearly showing how much is on the barbell for their max attempt by showing each plate on both sides of the bar.

• Partners may share a bar, however We recommend 2 barbell set ups for this portion of the workout. 

• Both athletes' full bodies and the bar must be in clear view of the camera if using separate bars.  

• Athletes may have help changing weights on the barbell.

Video Setup:

1A

Prior to the start of the clock, the athletes must complete their introduction including team name, each athlete's names, pull up bar measurements (scaled only), clean weight(s) including ALL plates, the side barbell showing the barbell weight, and clips.  The camera may not be stopped at any point once the introduction has been made or the entire workout will be considered invalid.

Barbells and weights of loaded plates must be shown clearly before the start of workout 1A.  

Workout clock must be in camera view at all times during the workout.  Teams have the option of using apps with built in video timers (ie. wodproof, wetime, etc) if they do not have the ability to show the clock in frame.  

Athletes completing the movement MUST be fully visible in the video.

1B

• If needed, athletes may move the camera after the completion of 1A in order to show the barbell setups for 1B, however the camera and clock must not be stopped.  *If there is any break in the video recording or the clock, the score for workout 1B will be considered invalid.  

• The clock must remain in view during 1B.

• Both athletes should be set up facing the camera and clearly visible.  

• Athletes should announce the total weight loaded on the barbell either verbally or via white board prior to each attempt.    

• After the 16 minute time cap, athletes must bring the camera to the barbell and clearly show the weight of the heaviest successful lift for EACH athlete by showing each plate (on both sides of the bar) and the barbell weight to the camera. 

RX

5 Rounds For time:

12 simultaneous Toes to Bar 

10 simultaneous DB Snatch (50/35)

8 simultaneous Box Jump Overs (24/20)

10 minute cap

Scaled

5 Rounds For time:

12 simultaneous Med Ball Sit ups (20/14lb)

10 simultaneousDB Snatch (35/20)

8 simultaneous Box Jump Overs/Step overs (24/20)

10 minute cap

*Simultaneous means both athletes must be on the same movement and one can not advance until the other has completed the movement.  Reps do not need to be synchro.

Workout description

On the count of 3,2,1 go athletes will begin the 12 simultaneous Toes to bars, followed by 10 simultaneous dumbbell snatches, followed by simultaneous box jump overs.  Athletes will work at the same time and can not advance to the next movement until their partner has completed the same movement.  Athletes do not need to complete the movements synchronized.  The workout will be completed when both athletes complete 5 rounds.

Score is time or total reps completed in the 10 min time cap

One round = 30 reps

*Both partners must complete the reps in order for them to be counted*

Example: Partner A completes 10 dumbbell snatches   and Partner B completes five dumbbell snatches in the round. In this case, the team will only receive  credit for the five dumbbell snatches completed by partner B.

Toe to bar (RX Only):

• The rep starts when the athlete is hanging from the bar with full extension and the feet are behind the plane of the bar.

• The athletes must have both feet hit the bar at the same time to complete the rep.

• Both feet must pass behind the bar (midline) prior to the start of the next rep.  

• Any grip is allowed.  

• Boxes can be used to get up to the bar

Dumbbell Snatch:

• The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead.  

• At the bottom of the movement, one OR both heads of the dumbbell must touch the ground.  The dumbbell must be lifted overhead in one motion.  

• The movement ends with the dumbbell overhead with the working arm, hips and legs fully locked out.  

• Athletes must alternate arms after each repetition.The athlete can switch hands at any point after the rep is complete.  

• The non-lifting hand and arm may not be in contact with the body or DB during the repetition. 

• At the top, the arms, hips and knees must be fully locked out with the dumbbell clearly over the body. 

• Once the athlete has reached lockout, the repetition will count.

Med Ball Sit ups (Scaled Only):

• Each rep of the sit-up begins with the athlete’s back in contact with the floor, their feet on the ground, and the medicine ball touching the floor above their head.

• Athletes may choose to sit with the soles of their feet together in a butterfly position or with their feet on the ground and knees up.

• The rep is credited when the athlete has raised their torso so their chest is upright, shoulders over the hips, and they have touched the medicine ball to the ground in front of their body.

• Athletes may use an ab mat.

• Men will use 20lb ball, Females will use the 14lb ball.

Box Jump Overs (RX Only):

• Athletes can not step up onto the box. 

• Athletes can jump off, jump over or step down from the box. 

• If any part of the athlete's body touches the box other than their feet, it is a no rep. 

• 
  

Box Step Overs (Scaled Only):

• Athletes can step up onto the box.

• Athletes can jump off, jump over or step down from the box. 

• If any part of the athlete's body touches the box other than their feet, it is a no rep. 

• Box jumps are permitted if you choose to do so.

Video Setup:

• Prior to the start of the clock, the athletes must complete their introduction including team name and athletes name.  The camera may not be stopped at any point once the introduction has been made or the entire workout may be considered invalid.

• Dumbbell weights and measurements of boxes must be shown clearly before the start of workout.  

• Workout clock must be in camera view at all times during the workout.  Teams have the option of using apps with built in video timers (ie. wodproof, wetime, etc) if they do not have the ability to show the clock in frame. 

RX/Scaled

RX Weights- 95/65

Scaled Weights- 75/55

AMRAP 7:00

A — 1 Shuttle run
A — 3 Thrusters
B — 1 Shuttle run
B — 3 Thrusters

A — 2 Shuttle runs
A — 6 Thrusters
B — 2 Shuttle runs
B — 6 Thrusters

A — 3 Shuttle runs
A — 9 Thrusters
B — 3 Shuttle runs
B — 9 Thrusters

etc.

*Continuing the sequence of increasing by 1 shuttle run and 3 thrusters 

Score: Reps completed in 7 minutes

Workout description:

On the count of 3,2,1 go athlete A will complete 1 shuttle run, followed by  3 thrusters then Athlete B will complete 1 shuttle run followed by 3 Thrusters.  Athletes will continue in the same order adding 1 shuttle run and 3 thrusters per round.  *1 round is complete when both partner A and partner B have completed the shuttle runs and thrusters.  

Athletes may not switch their order during the workouts.

Score is reps completed in 7 minute cap

Movement standards

Shuttle run:

• Athletes must mark a 25 foot distance on the floor with tape or another clear line that is visible on camera.  Cones or other objects may be used in addition to the line on the floor to allow for clearer viewing.

• Each rep of the shuttle run = 50 feet (15.24 m) - 25 feet (7.62 m) down + 25 feet (7.62 m) back.

• Each rep starts with the feet clearly behind the start line.

• At each turnaround, both feet and one hand must touch the ground over the line before the athlete may return. 

• Stepping on or touching the line will not count.

• On the final shuttle run, the athlete must simply pass the line to complete their rep.

• One repetition of the shuttle run = the length of the competition floor and back (50 feet). 

• If an athlete is time-capped on the shuttle run and does not complete the full 50-foot distance down and back, the repetition will not count. 

• There is no partial credit for completing 25 ft of the shuttle-run repetition.

Thrusters:

• At the bottom of the rep, the crease of the athlete’s hip must clearly pass below the top of the knees. 

• The rep is credited when the athlete reaches full lockout with the barbell overhead.  The athlete's hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body. 

• A full squat clean into the thruster is allowed when the bar is taken from the floor.

• The rep must be completed in one fluid motion from the bottom of the squat.  A front squat followed by a jerk is NOT allowed.

• No grips or straps may be used on the barbell at any time.

Video Setup

• Prior to the start of the clock, the athletes must complete their introduction including team name and athletes names.The camera may not be stopped at any point once the introduction has been made or the entire workout will be considered invalid.

• Prior to the beginning of the workout barbell weights must be confirmed on camera showing weight of the barbell and plates on both sides.  

• The Shuttle run distance must be demonstrated in some form of measurement on camera and the start and finish line must clearly be marked and viewable on camera.

• Workout clock must be in camera view at all times during the workout.  Teams have the option of using apps with built in video timers (ie. wodproof, wetime, etc) if they do not have the ability to show the clock in frame.