Trial By Fire

42 Alt DB Snatch (15/25)
21 Hanging Knee Raises
30 Alt DB Snatch (15/25)
15 Hanging Knee Raises
18 Alt DB Snatch (15/25)
9 Hanging Knee Raises

Notes
The workout begins with the athlete standing
at the start line. At the count of 3,2,1,Go the
athlete will advance to the kettle bell and
complete 42 kettle bell snatches (21 on each
arm). Then they will advance to the pull up
bar and complete 21 toes to bar. The reps will
decrease each round until the workout is
complete. The time cap is 8 minutes.
The score is the total time it takes to
complete the workout. If the workout is not
completed within the 8 minutes the score will
be the number of repetitions completed
within the 8 minutes.The tie break is noted
after the first set of 42 kettle bell snatches.
Equipment
- Kettle Bell
- Pull-up bar
Movement Standards
Kettle Bell Snatch

- The movement begins and ends with the kettle
bell in contact with the floor.
- The kettle bell is pulled from the floor to
overhead in one motion.
- At the top of the snatch the hips, knees, and
elbow must be fully extended.
- The non-working arm must not make contact
with the body.
- The kettle bell may not rest on the shoulder at
any point.
Toes to Bar
- The rep begins with the athlete hanging from
the pull-up bar with arms extended.
- Heels must be brought back behind the bar.
- Wrapping tape around the pull-up bar or
wearing hand protection (gymnastics-style
grips, gloves, etc.) is permitted, but taping the
bar AND wearing hand protection is not.
- Overhand, underhand, or mixed grips are all
permitted.
- The rep is credited when both feet come in
contact with the bar at the same time, between
the hands.
- Any part of the feet may make contact with the
bar.
Hanging Knee Raises
- The rep begins with the athlete hanging from
the pull-up bar with arms extended.
- Heels must be brought back behind the bar.
- Overhand, underhand, or mixed grips are all
permitted.
- The rep is credited when the knees are above
the hips

AMRAP 6: 
Unbroken Set of Cleans (Power, Squat or Muscle. NO hang) (65/95)

10 Cal Ski... when weight is dropped

-For total reps of cleans- 

Notes
The workout begins at the start line. At the
call of 3,2,1 Go the athlete will advance to
the barbell and complete as many cleans as
possible unbroken. When the athlete drops
the bar they must complete 10 calories on the
ski erg before picking up the barbell again.
This will continue for 6 minutes.
The score is the total number of reps
accumulated on the barbell.
Equipment
- Barbell
- Plates
- Clips
- Ski Erg
Movement Standards
Clean
- Start each rep with the barbell on the ground.
- Touch and go is permitted.
- No bouncing or dropping and catching the
barbell on the rebound.
- If dropped, the athlete must proceed to the ski.
- Power cleans, squat cleans, and split cleans
are permitted.
- Hang cleans are not allowed.
- Resting in the hip crease is not allowed.
Ski Erg
- Both hands must remain on the handles until
the display reads 10 cals.
- The display must read “0” at the beginning of
each set of 10 cals.
- Both feet must remain on the platform of the ski
erg.

10-9-8-7-6-5-4-3-2-1

Calories Echo Bike

Box Step Overs (20"/24")

2 Wall Walks (CF Scale Standard) 

Notes
The workout begins with the athlete standing
at the start line. At the count of 3,2,1,Go the
athlete will advance to the echo bike and
complete 10 calories. Then they will advance
to the box where they will complete 10 box
jump overs after which they will advance to
the wall and complete 5 wall walks. This
sequence will repeat in descending reps from
10-1 completing 5 wall walks after each set of
box jump overs.
The score is the total time it takes to
complete the workout.
Equipment
- Echo bike
- Plyometric box
- Wall Space with 10, 55, and 60 inch markings
from wall.
Movement Standards
Echo Bike
- The calorie display must read zero when the
athlete begins.
- Athlete must stay on the bike until the
designated calories are complete.
- The athlete must reset the bike to zero each
time they advance to the bike. The judge WILL
NOT reset the bike.
- Roll over calories are not permitted.
Box Jumpover
- The box jump over begins with the athlete
standing facing the box.
- The box may not be at an angle and jumping on
the corner of the box is not permitted.
- A two-foot takeoff is required, and only your feet
may touch the box.
- After landing on top of the box you may step off
to the other side.
- If you land on the box, both feet must touch the
box before you step or jump off.
- Alternatively, you may jump completely over the
box.
- If jumping over the box, both feet must pass
over the box not around it, and you must use.
Two foot take off and landing.
- Each rep is counted when both feet are on the
other side of the box. After which you may
begin the next rep.
- There is no requirement to stand tall on top of
the box.
Wall Walk
- Every rep begins with the athlete lying face
down with chest, thighs, and feet touching the
ground.
- At the start and finish of each rep both hands
must touch the first tape line.
- At the start, both hands must remain on the first
tape line until both feet are on the wall.
- At the top of the movement, both hands must
touch the 10 inch tape line before beginning the
descent.
- Any part of the hand may touch the tape line.
- On the descent, both hands must touch the first
tape line before the feet come off the wall.
- The rep is credited when the athlete returns to
the starting position, with both hands touching
the first tape line and chest, thighs, and feet on
the ground.

Wall Walk (scaled)
- Every rep begins with the athlete lying face
down with chest, thighs, and feet touching the
ground.
- At the start and finish of each rep both hands
must be infront of the first tape line
- No part of the hand may be touching the line.
- At the start, both hands must remain on the first
tape line until both feet are on the wall.
- The athlete will walk up the wall until both
hands are on the other side of the first tape line.
- The fingers may not touch the tape line.
- On the descent the feet must remain on the wall
until both hands are infront of the tape line.
- No part of the hand may be touching the line.
- The rep is credited when the athlete returns to
the starting position, with their hands in front of
the line and their chest, thighs, and feet
touching the ground.

2 minutes back squat for total weight moved. 

Athletes can complete floater from 8am-1pm. 

WORKOUT VARIATIONS
RX:
Back Squat
Intermediate:
Back Squat
Scaled:
Back Squat
Notes
The score is total weight lifted (reps x
weight=score). In case of a tie (same weight lifted)
The top score will be credited to the athlete with the
heavier load on the bar.
Equipment
- Squat Rack
- Barbell
- Standard bumper plates (no small fractional
plates)
- Clips
Movement Standards
Back Squat
- The athlete begins standing tall in-front of the
rack.
- The rep begins with the hips and knees fully
extended and the bar resting on the shoulders
in the back rack position.
- Athletes must descend until the hip is clearly
below the knee.
- The repetition is credited when the athlete is
standing with hips and knees fully extended
with the bar in the back rack position.
- No small fractional plates allowed (i.e. 1 pound
or .5 pound plates