Elite Individual Only 
For Time 
60:00 Time Cap 

250 meter Swim 
50/40 Calorie Echo Bike 
800 meter Beach Run 
100/80 Calorie Echo Bike 
1600 meter Beach Run 
50/40 Calorie Echo Bike 
800 meter Beach Run 

At 3-2-1 Go, athletes will enter the water and complete a 250 meter swim. Once complete, athletes will make their way to the echo bike and complete 50/40 calories. Next, athletes will complete an 800 meter beach run by going out 400 meters and returning 400 meters. 

Next athletes will complete 100/80 calories on the echo bike before going out for a 1600 meter beach run by going 800 meters out and 800 meters back. 

Next athletes will complete 50/40 calories on the echo bike before competing their final 800 meter beach run by going 400 meters out and 400 meters back to the finish line. 

a course map and swim safety plan will be emailed to all elite athletes at the close of registration. 

PR Apparel Arena 
Individual Event 1
Complex
Two scores, 100 pts each
10:00 time cap

For Max weight
0:00-6:00
1 Clean + 1 Hang Clean

6:00-8:00
Reset barbell and load to division weight

8:00-10:00
Max Repetitions at division weight
Hang Clean

Elite: 155/105
RX: 155/105
Intermediate: 115/85
Scaled: 95/65
40+ Masters: 115/85
50+ Masters: 115/85
Teen: 115/85

LRX Beach Arena
Individual Event 3
For Time
10:00 time cap

Elite:
20 Double Dumbbell front rack squats (70’s/50’s)
15 Dumbbell bench press (70’s/50’s)
20 Beach shuttle runs (25 ft down and back) 
15 Dumbbell bench press (70’s/50’s)
20 Double Dumbbell front rack squats (70’s/50’s)

Rx:
20 Double Dumbbell front rack squats (50’s/35’s)
15 Dumbbell bench press (50’s/35’s)
20 Beach shuttle runs (25 ft down and back)
15 Dumbbell bench press (50’s/35’s)
20 Double Dumbbell front rack squats (50’s/35’s)

Intermediate/ 40+ Masters/ 50+ Masters:
20 Double Dumbbell front rack squats (50’s/35’s)
15 Dumbbell bench press (50’s/35’s)
15 Beach shuttle runs (25 ft down and back)
15 Dumbbell bench press (50’s/35’s)
20 Double Dumbbell front rack squats (50’s/35’s)

Scaled:
20 Double Dumbbell front rack squats (35’s/25’s)
15 Dumbbell bench press (35’s/25’s)
12 Beach shuttle runs (25 ft down and back)
15 Dumbbell bench press (35’s/25’s)
20 Double Dumbbell front rack squats (35’s/25’s)

Teen:
20 Double Dumbbell front rack squats (35’s/25’s)
15 Dumbbell bench press (35’s/25’s)
15 Beach shuttle runs (25 ft down and back)
15 Dumbbell bench press (35’s/25’s)
20 Double Dumbbell front rack squats (35’s/25’s)

At 3-2-1 Go, athletes will move from the start mat and begin performing 20 double dumbbell front rack squats.  Once complete, you will advance with your dumbbells to the next station and perform 15 double dumbbell bench press.  

Once the bench press is complete, athletes will stage the dumbbells at the foot of the bench and make their way over a knee wall and onto the beach where a prescribed number of beach shuttle runs will be completed.  

Once the shuttle runs are completed, athletes will return to the bench and perform 15 more double dumbbell bench press.  Once the bench press is completed, athletes will advance the dumbbells to the final station and perform 20 more double dumbbell front rack squats before returning to the start/finish mat.

1.	A squat clean is permitted for the first front rack squat repetition
2.	The athletes grip must remain on the dumbbell handle during all movements.  
3.	Dumbbells must remain horizontal to the ground during all movements and may NOT be stacked vertically at any point. 
4.	Please wear a shirt or bring a beach towel for the bench press portion.  The sun will cause the bench to be hot! 
5.	The beach shuttle runs will have a yellow line on the beach at the start and finish.  There will also be a blue lane marker at the far end of each lane.  No touch of the hand is required at any time. 



Scoring

The score for this event will be the time it takes to complete all work and return to the start/finish mat.  Any repetition left incomplete will result in a 1 second penalty per repetition and will be added to the time cap.  Front rack squats and bench press will count as 1 second per repetition.  Beach shuttle runs will count as 1 second per 50 feet. 

Movement Standards

Double dumbbell front rack squat
The double dumbbell front rack squat will begin with the athlete picking up a dumbbell in each hand and placing them in the front rack position.  The front rack position is achieved when the athletes grip in on the handle of the dumbbell and the head of the dumbbell is touching the shoulder.  The dumbbells must be horizontal to the ground and may NOT be stacked vertically on top of the shoulder.  Then the athlete must descend into a squat that clearly shows the hip crease descending below the top of the knee before returning to a full upright position.  A full upright position is achieved when the athlete’s knees, hips and shoulders are stacked vertically over one another.  

Double dumbbell bench press
The double dumbbell bench press will start with the athletes lying flat on their backs on a bench with both shoulders touching the bench and arms fully extended.  Athletes will then lower the dumbbells to touch the shoulder before pressing them up to reach full extension of the arms.  The grip must remain in contact with the dumbbell handle only.  Both dumbbells must remain horizontal to the ground during repetitions. 

Beach shuttle run
Beach shuttle runs will be 25 feet down and 25 feet back.  Athletes must start behind the start line and fully cross the finish line with both feet for repetitions to count.  A touch of the hand to the line or ground is not required at any time.  

Blackout Barbell Arena 
Individual Event 4 
3 rounds for time
12:00 time cap

Elite: 
Round 1
60 Double Unders
10 Power Snatch (135/95)
50 ft Handstand Walk (25’ down and back) 
30 Toes to bar
Round 2
60 Double Unders
10 Power Snatch (135/95)
50 ft Handstand Walk
20 Chest to bar pull ups
Round 3
60 Double Unders
10 Power Snatch (135/95)
50 ft Handstand Walk
10 Bar muscle ups


Rx: 
Round 1
50 Double Unders
10 Power Snatch (115/85)
25 ft Handstand Walk
20 Toes to bar
Round 2
50 Double Unders
10 Power Snatch (115/85)
25 ft Handstand Walk
15 Chest to bar pull ups
Round 3
50 Double Unders
10 Power Snatch (115/85)
25 ft Handstand Walk
10 Bar muscle ups



Intermediate/ 40+ Masters/ 50+ Masters/ Teen: 
Round 1
40 Double Unders
10 Power Snatch (95/65)
3 Wall Walks
20 Toes to bar
Round 2
40 Double Unders
10 Power Snatch (95/65)
3 Wall Walks
15 Pull ups
Round 3
40 Double Unders
10 Power Snatch (95/65)
3 Wall Walks
10 Chest to bar pull ups

Scaled: 
Round 1
50 Single Unders
10 Power Snatch (75/55)
3 Wall Walks (scaled version)
20 Knee Raises
Round 2
50 Single Unders
10 Power Snatch (75/55)
3 Wall Walks (scaled version)
10 Knee Raises
10 Ring Rows
Round 3
50 Single Unders
10 Power Snatch (75/55)
3 Wall Walks (scaled version)
10 Ring Rows

At 3-2-1 Go, athletes will move from the start mat and complete one full round of jump rope, power snatch, handstand walk/wall walks and the prescribed number of gymnastics movement.  Once round one is complete, athletes will return to their jump rope station and begin round two.  This flow will continue until all 3 rounds are completed or time expires.  

1.	Athletes will be responsible for bringing their own jump rope.
2.	Please note the variation in gymnastics movement at the end of each round. 
3.	Barbells must always remain in your lane.  Athletes may NOT drop the barbell from the overhead position. 
4.	Handstand walks and wall walks will be performed on turf. 
5.	Pull up bars will be set at 86 inches at the front of the rig and 92 inches at the back. 108 inch bars will be available on lanes 1 & 12.  
6.	Rings will be set at 48 inches to the top of the ring. 

Movement Standards

Double Under
The jump rope must spin forward and pass under the athlete’s feet two times for each jump.

Single Under
The jump rope must spin forward and pass under the athlete’s feet one time for each jump.

Power Snatch 
Each rep will start with the bar on the ground. The barbell must be lifted in one motion overhead, stopping on the way up will not be allowed. The rep is counted when the hips, knees and arms are fully extended with the bar directly overhead and arms locked out.  Bouncing is not permitted.

Handstand Walk
Athletes must kick up with both hands behind the start line. A 10-foot minimum distance is required.  Both hands must fully cross the 10-foot line before kicking down (Rest or kickdown if needed but not required).

Wall Walk
Scaled
•	This first line will be the start and finish line for each repetition. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches.
•	Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
•	At the start and finish of each rep, both hands must be in front of the tape line.
•	No part of the hand may be touching the line.
•	Both hands must remain in front of the tape until both feet are on the wall and the body is off the ground
•	The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
•	The fingers may NOT be touching the tape line.
•	On the descent, the feet must remain on the wall until both hands are in front 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.
 
Intermediate/Masters 40+/ Masters 50+/ Teen
•	This first line will be the start and finish line for each repetition. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches.
•	The second line will be 10 inches at the tape’s far edge from the wall.
•	Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
•	At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK)
•	Both hands must remain on the tape until both feet are on the wall.
•	At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend.
•	Any part of the hand may touch the tape line.
•	On the descent, the feet must remain on the wall until both hands touch the first line.
•	The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
•	Any part of the hand may contact the tape line.


Toes to bar
Athletes must begin from a hang position.  At the beginning, the arms must stay extended, and the heels must come back behind the rig upright. The rep is credited when both of the athletes toes touch the bar at the same time, between the hands.

Pull Up
Athletes must start from a hang position then pull themselves up with their chin rising higher than the top of the bar for the repetition to count. Kipping and butterfly are allowed.

Chest to bar pull ups
Athletes must start from a hang position then pull themselves up with their chest clearly contacting the below their collarbone for the repetition to count. Kipping and butterfly are allowed. 

Bar muscle up
Athletes must start from a dead hang or pass through a hang below the bar with their arms fully extended and feet off the floor. Athletes must finish each rep in the support position above the bar with their arms locked out and shoulders slightly in front of the bar. No portion of the foot may rise higher than the bar. Passing through a dip is not required.

Ring row
Athletes will start each repetition with their feet in front of the white line that is directly below the rings, body leaned back in the support position with the arms fully extended.  Repetitions will be credited when the athlete pulls themselves up to the rings and contacts the rings to the shoulder. 


Knee raises
Athletes must start from a hang position or pass through a hang below the bar with their arms fully extended and feet off the floor with their heels behind the upright of the rig. Athletes must then raise their knees above the hip crease for the rep to count before returning to the starting position.

Blackout Barbell Arena
Team event 1
3 rounds for time
14:00 time cap

Rx:
Partner 1 & Partner 2
15 Bar muscle ups
40 ft Handstand Walk (one after another) (20 feet each) 
15 lateral Synchro burpees over dumbbell
40 ft Handstand Walk (one after another) (20 feet each)
Partner 3 & Partner 4
25 Chest to bar pull ups
40 ft Dumbbell overhead walking lunge (70/50) (20 feet each)
25 Shoulder to overhead (70’s/50’s)
40 ft Dumbbell overhead walking lunge (70/50) (20 feet each)


Intermediate/ 40+ Masters/ 50+ Masters:
Partner 1 & Partner 2
15 Chest to bar pull ups
6 Wall Walks
15 lateral Synchro burpees over dumbbell
6 Wall Walks
Partner 3 & Partner 4
25 Pull ups
40 ft Dumbbell overhead walking lunge (50/35)(20 feet each)
25 Shoulder to overhead (50’s/35’s)
40 ft Dumbbell overhead walking lunge (50/35) (20 feet each) 


Scaled:
Partner 1 & Partner 2
15 Ring Rows
6 Wall Walks (scaled version)
15 lateral Synchro burpees over dumbbell
6 Wall Walks (scaled version)
Partner 3 & Partner 4
25 Knee Raises
40 ft Dumbbell overhead walking lunge (35/25) (20 feet each)
25 Shoulder to overhead (35’s/25’s)
40 ft Dumbbell overhead walking lunge (35/25) (20 feet each)

At 3-2-1 Go, Partners 1 & 2 will move from the start mat and complete 3 rounds of the prescribed gymnastics, handstand walks/wall walks, synchro burpees over dumbbell and handstand walks/wall walks.  Once all 3 rounds are complete, they will tag in partners 3 & 4 at the start mat.

Partners 3 & 4 will then complete 3 rounds of the prescribed gymnastics, dumbbell overhead walking lunge, double dumbbell shoulder to overhead and final overhead walking lunge. 

1. The muscle up/chest to bar/pull ups/ring row/knee raise reps can be split as desired.  
2. The handstand walks will be one after the other with both athletes completing 20 feet. 
3. The wall walks can be split as desired. 
4. The lateral burpee over dumbbell will be synchro.  Synchronization occurs at the bottom of the repetition when both athletes have their chest and thighs on the ground at the same time. Repetitions are credited when both athletes complete the burpee and move to the other side of the dumbbell with both feet in contact with the floor.  Scaled may step over the dumbbell, all other divisions must jump over.  a two foot take off is not required. 
5. The overhead walking lunge will be one after the other with both athletes completing 20 feet. 
6. Co-ed teams may choose the pairing of their choice. 

Movement standards 
Handstand walk: Athletes must kick up with both hands behind the start line. A 10-foot minimum distance is required.  Both hands must fully cross the 10-foot line before kicking down (Rest or kickdown if needed but not required). 

Bar Muscle Up: Athletes must start from a dead hang or pass through a hang below the bar with their arms fully extended and feet off the floor. Athletes must finish each rep in the support position above the bar with their arms locked out and shoulders slightly in front of the bar. No portion of the foot may rise higher than the bar. Passing through a dip is not required. 

Chest to Bar: Athletes must start from a dead hang then pull themselves up with their chest clearly contacting the below their collarbone for the repetition to count. Kipping & butterfly are allowed. 

Pull Up: Athletes must start from a dead hang then pull themselves up with their chin rising higher than the top of the bar for the repetition to count. Kipping & butterfly are allowed. 

Knee raise: Athletes must start from a dead hang or pass through a hang below the bar with their arms fully extended and feet off the floor with their heels behind the upright of the rig. Athletes must then raise their knees above the hip crease for the rep to count before returning to the starting position. 

Dumbbell overhead walking lunges: The dumbbell must remain overhead. A full grip around the handle of the dumbbell must be maintained for the duration of the lunge.
Resting the head of the dumbbell in the hand is NOT allowed. The athlete must reach the finish position with both feet over the line of before lowering the dumbbell from overhead. 

WALLWALK

Scaled
This first line will be the start and finish line for each repetition. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each
rep, both hands must be in front of the tape line. No part of the hand may be
touching the line. Both hands must remain in front of the tape until both feet are on the wall. The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line. The fingers may NOT be touching the tape line.
On the descent, the feet must remain on the wall until both hands are in front 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.

 
Intermediate/Masters 40+/ Masters 50+
This first line will be the start and finish line for each repetition. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. The second line will be 10 inches at the tape’s far edge from the wall.
Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each
rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands touch the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may contact the tape line. 

The score will be the time in which all work is completed.  Any remaining repetitions will result in a 1 second penalty per repetition.  
 

PR Apparel Arena
Team event 2
Two score event 
14:00 time cap

P1 & P2
0:00-7:00
Complex for max weight
1 Snatch + 3 Overhead squats

P3 & P4
7:00-14:00
AMRAP
3 Snatch + 3 Overhead Squats

Rx: 135/95
Intermediate/ 40+ Masters/ 50+ Masters: 95/65
Scaled: 75/55

At 3-2-1 Go, Partners 1 & 2 will begin by loading their barbell to their desired opening weight and complete the complex of 1 snatch & 3 overhead squats.  The entire complex must be successfully completed to receive credit. Each athlete will continue to build in weight until they have reached their max weight. Only 1 athlete will be lifting at a time.  

At the 7:00 mark, Partners 3 & 4 will begin completing an AMRAP of 3 snatch & 3 overhead squats.  The entire complex must be successfully completed to receive credit.  Partners may choose to switch after each completed complex or complete multiple sets of the complex before switching.  The complex must be completed entirely by 1 athlete.  You may NOT split the work between two people.  Only 1 athlete will be lifting at a time. 

1.	The barbell must be empty at the start of Partners 1 & 2 time. 
2.	Lifts for partners 1 & 2 may exceed the 7:00 mark if the lift is started before time expires.
3.	The barbell must be loaded to the proper weight before Partners 3 & 4 can begin.
4.	Lifts for partners 3 & 4 may NOT exceed the time cap. 
5.	All partners may assist with weight changes but must be off the platform during the lift. 
6.	Same sex teams will share a barbell.  Coed teams will have 1 male & 1 female bar. Working pairs are the teams choice.   
7.	Power is allowed for all divisions.
8.	Snatches must be touch and go.  No pause is permitted with the barbell resting on the ground. 
9.	If a snatch or overhead squat is not performed to standard, a no rep will be issued and the repetition must be redone.  A no rep does NOT end the progress of the complex.  

Scoring

1.	Partners 1 & 2 will receive a score of the combined weight of their heaviest successful lift.
2.	Partners 3 & 4 will receive a score of total repetitions completed.  1 repetition is counted as the entire complex of 3 snatches & 3 overhead squats. 


Movement Standards

Snatch
•	All repetitions will start from the ground
•	Bouncing the bar off the ground between repetitions is not permitted.
•	Athletes must finish the snatch with the barbell overhead and must display a fully upright standing position.
•	A full upright standing position is achieved when the athlete clearly displays full extension of the knees, hips and arms with the barbell stacked vertically overhead. 

Overhead Squat
•	Athletes must start in a full upright standing position with the barbell lifted overhead
•	Athletes must complete a squat to a depth that clearly displays their hip crease descending below the knee.
•	To complete the lift, athletes must return to the full upright standing position with the barbell lifted overhead 

LRX Beach Arena
Team Event 3
5 rounds for time
14:00 Time Cap

 

RX/ INTERMEDIATE/ MASTERS 
P1 & P2
25 Calorie Echo Bike
*Minimum work requirement of 6 calories

P3 & P4
5 Synchro Beach Shuttle Runs with Beam Get Over (25 ft down and back) (42 inch Height.



SCALED
P1 & P2
20 Calorie Echo Bike
*Minimum work requirement of 6 calories

P3 & P4
4 Synchro Beach Shuttle Runs with Beam Get Over (25 ft down and back) (42 inch Height)

 

Prior to 3-2-1 Go, Partners 1 & 2 will be staged at the echo bike.  Partners 3 & 4 will be staged at the beginning of the synchro beach shuttle runs.

At 3-2-1 Go, Partners 1 & 2 will begin completing the calories on the echo bike.  Simultaneously, Partners 3 & 4 will begin completing the synchro shuttle runs.


After round one, partners 1 & 2 will tag partners 3 & 4 at the beach wall located between the echo bike and the shuttle run course, then switch positions with partners 3 & 4.  (See points 3 and 4 below for tag location and standards)

 
At the start of round two, partners 1 & 2 will begin the synchro shuttle runs and partners 3 & 4 will begin the calories on the echo bike.  This flow will continue until all rounds have been completed.

 
Teams will receive a time when the work is complete, and the final tag is made. 

 

Scoring

The score for this event will be the time it takes to complete the workout.  A 1 second penalty will be added to the score of time cap for any remaining repetitions.  Calories on the echo bike and each shuttle run will be counted as 1 repetition. 

 

1.      At the start of the event, the athlete who begins on the echo bike may be seated on the bike ready to work.  The starting athlete may NOT touch the handles or the pedals of the echo bike prior to the start of the event.  Pedaling the bike or moving the handles prior to the start of the event will result in a 10 second penalty. 

2.      At the start of the event, the athletes that are staged at the synchro beach shuttle runs must remain fully behind the start line.

3.      The athletes that are exiting the echo bike must wait at the beach wall with one hand touching the wall to receive a tag from the athletes who performed the beach shuttle runs before they may begin their round of beach shuttle runs. 

4.      If the shuttle runs are completed before the echo bike calories, the athletes who performed the beach shuttle runs must remain on the beach side of the wall and wait to be tagged by the athletes exiting the echo bike.

5. The beam will be placed in the middle of the shuttle run and will be a height of 42 inches.  Athletes may get over the beam in any way. 

6. Coed teams may choose any pairing. 

 

Movement Standard


Echo Bike

All prescribed calories must be completed before athletes can move from the bike station to the beach station.  A minimum of 6 calories must be performed by either partner.

 

Synchro beach shuttle run with beam get over

Synchro Beach shuttle runs will be 25 feet down and 25 feet back.  Both athletes must start behind the start line and fully cross the finish line with both feet for repetitions to count.  A touch of the hand to the line or ground is not required at any time.  The beam will be located at the center of the shuttle course and will be 42 inches in height. 

Mayhem Athlete Arena
Team event 4
For time
14:00 time cap

Rx:
P1 & P2
50 Toes to bar
100 Wall balls (20/14)
50 All 4 Synchro Air squats
P3 & P4
50 Wall Balls (20/14)
100 Alternating Dumbbell snatch (50/35)
50 All 4 Synchro Air squats


Intermediate/ 40+ Masters/ 50+ Masters:
P1 & P2
40 Toes to bar
80 Wall balls (20/14)
40 All 4 Synchro Air squats
P3 & P4
40 Wall Balls (20/14)
80 Alternating Dumbbell snatch (50/35)
40 All 4 Synchro Air squats


Scaled:
P1 & P2
40 Knee Raises
80 Wall balls (14/10)
40 All 4 Synchro Air squats
P3 & P4
40 Wall Balls (14/10)
80 Alternating Dumbbell snatch (35/25)
40 All 4 Synchro Air squats

Flow

At 3-2-1 Go, Partners 1 & 2 will move from start and complete the prescribed number of gymnastics movement and wall balls before meeting partners 3 & 4 at a designated location in their lane to complete the prescribed number of synchro air squats.  

When the first round of synchro air squats is complete, partners 1 & 2 will return to the start mat and partners 3 & 4 will move to the rig to begin their prescribed number of wall balls and alternating dumbbell snatches.

When the prescribed number of alternating dumbbell snatches have been completed, partners 1 & 2 will join partners 3 & 4 at the designated location in your lane to complete the final round of synchro air squats.

When the final round of synchro air squats is complete, all four partners will return to the start mat to receive their time for the event.  Time will stop once all four partners have crossed the finish line. 

Scoring 
The score for this event will be the time it takes to complete all the work with all four teammates crossing the finish line.  A 1 second penalty will be added to the score of cap+ for all repetitions left incomplete. 

1.	The waiting partners may not enter the competition floor until the wall balls are completed for partners 1 & 2. 
2.	The waiting partners may not enter the competition floor until the dumbbell snatches are complete for partners 3 & 4.  
3.	See movement standards regarding synchronization of the air squats.  This is a 4-person movement. 
4.	All movements may be split as desired with the exception of the synchro air squats.

Movement Standards

Toes to bar
Athletes must begin from a hang position.  At the beginning, the arms must stay extended, and the heels must come back behind the rig upright. The rep is credited when the athlete’s toes touch the bar at the same time, between the hands.

Knee raises
Athletes must start from a hang position or pass through a hang below the bar with their arms fully extended and feet off the floor with their heels behind the upright of the rig. Athletes must then raise their knees above the hip crease for the rep to count before returning to the starting position.

Wall balls
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep

Synchro Air squats
Athletes will start from standing and squat down with the hip crease clearly descending below parallel before standing up to full extension. The synchronization of the rep is at the top at full extension

Alternating 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, only one of the dumbbell heads must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.