For Time:
27-21-15-9 Calorie Row
*Beach Sandbag (50#) Shuttle between rounds

Description:
When the workout begins, athletes will advance to the Rower and complete 27 Calories. Once complete, they will then move over the wall, pick up the sandbag, and perform the Beach Sandbag Shuttle. The course will be an out and back on the Beach. Once the Shuttle is complete, athletes will go over the wall and back to the Rower to perform 21 Calories. This pattern will continue until the workout is complete. The workout is complete when athletes finish the last Beach Sandbag Shuttle. Score is total time.

Standards:

• • Athletes will begin on their start mats.
  • When the workout begins, they will get on the Rower and begin rowing.
  • Foot straps and dampers may be adjusted before the workout, and at any time during the workout.
  • Athletes MUST stay seated on the rower until all calories are complete.
  • For the Beach Sandbag Shuttle, athletes must carry the Sandbag for the duration of the run, holding it however they choose.
  • Athletes must go around the designated marker and back to the start/finish marker on the beach before dropping the bag to advance back to the rower.

With a 7 Minute Running Clock:
0:00-4:00- Establish 1RM Hang Snatch
4:00-5:00 1 minute Transition
5:00-7:00- 2 minute AMRAP of Snatches (135/95 Rx/Masters 40) (115/75 Scaled/Masters 50/Youth)

Score 1: Highest successful lift of 1RM Snatch
Score 2: Reps of AMRAP

Description: With a 7 minute running clock……Athletes will have the first 4 minutes to establish a 1RM Hang Snatch. The clock will start with an empty barbell. Athletes may go up/down as needed and make as many attempts as necessary. The highest successful weight will be their score for part 1. At the 4 minute mark, athletes will have a 1 minute transition to load their bar for part 2. Once the clock reaches 5 minutes, athletes will have 2 minutes to perform as many snatches as possible. Any snatch variation is permitted. Total reps will be the score for part 2.

**Clips MUST be used for every lift. BOTH feet must remain on the platform at all times or it’s a no-rep!

Standards:

• • Athletes will begin with an empty barbell.
  • For the Hang Snatch, athletes must deadlift the weight up and pause in the hang position.
  • The barbell may go to the knee but NOT below the knee while the athletes are performing the lift.
  • Any snatch variation is permitted (Power/Squat/Split), you do NOT have to squat.
  • The barbell may not go to the front rack position at any time, this is not a clean and jerk.
  • At the top, the Barbell must be over the center of the body with the hips, knees and arms fully extended.
  • For the Power Snatches, any snatch variation is permitted (Power/Squat/Split), you do NOT have to squat.
  • The weight must go from the ground to overhead each rep.
  • Like the Hang Snatch, the barbell may not go to the front rack position at any time, this is not a clean and jerk.
  • At the top, the Barbell must be over the center of the body with the hips, knees and arms fully extended.

For Time:
20/15 Cal Bike Erg
15 Burpee Box Jump Overs, 24/20
10 DBall Over Shoulder, 100/80 (Rx/Masters 40+), 80/50 (Scaled/Youth/Masters 50+)
40 WallBalls, 20/14
10 DBall Over Shoulder, 100/80 (Rx/Masters 40+), 80/50 (Scaled/Youth/Masters 50+)
15 Burpee Box Jump Overs, 24/20
20/15 Cal Bike Erg

Description:
When the workout begins, athletes will advance to the C2 Bike and complete 20 Calories. Once complete, they will then move to the Box and perform 15 Burpee Box Jump Overs. After that, they will then move on to the Dball and perform 10 reps. Finally, they will advance to the Med Ball and perform the 40 WallBalls. Once complete, they will go back in reverse order, ending on the C2 Bike. The workout is complete when the last Calorie is registered. Score is total time.

Standards:

• • Athletes will begin on their start mats.
  • When the workout begins, they will get on the C2 Bike and begin biking.
  • Seat height and dampers may be adjusted before the workout, and at any time during the workout.
  • Athletes MUST stay seated on the Bike until all calories are complete.
  • For the Burpee Box Jump Overs, the rep starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box.
  • In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the athlete’s chest and thighs must touch the ground, and the feet and hands must be straddling the line (taped line).
  • There is no requirement to stand tall while on top of the box (hips do NOT have to be extended).
  • Only the athlete’s feet may touch the box.
  • Scaled athletes MAY step OR jump to the box.
  • Rx/Masters/Youth MUST jump to the box.
  • Athletes may jump or step off the box to complete the rep.
  • Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.
  • For the DBall over the shoulder, the ball starts on the ground and must be lifted to the shoulder, then passed over the shoulder.
  • With the ball at the shoulder, the hips and knees must reach full extension.
  • Athletes must perform the reps north/south so they stay in their lanes.
  • For the WallBalls, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
  • If the ball hits low or does not hit the target, it’s a no-rep.
  • If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep.
  • The ball must settle on the ground before being picked up for the next rep.

For Time:
Rx:
20 Toes to Bar
10 Alt. Dumbbell Squat Cleans 50/35 
15 Chest to Bar Pull-ups
10 Alt. Dumbbell Squat Cleans 50/35 
10 Bar Muscle Ups
10 Alt. Dumbbell Squat Cleans 50/35 
15 Chest to Bar Pull-ups
10 Alt. Dumbbell Squat Cleans 50/35 
20 Toes to Bar

For Time:
Masters 40/Masters 50/Youth Version:
20 Toes to Bar
10 Alt. Dumbbell Squat Cleans 50/35
15 Pull-ups
10 Alt. Dumbbell Squat Cleans 50/35
10 Chest to Bar Pull-ups
10 Alt. Dumbbell Squat Cleans 50/35
15 Pull-ups
10 Alt. Dumbbell Squat Cleans 50/35
20 Toes to Bar

For Time:
Scaled Version:
10 Alt. Dumbbell Squat Cleans 35/25
20 Hanging Knee Raises
10 Alt. Dumbbell Squat Cleans 35/25
10 PullUps
10 Alt. Dumbbell Squat Cleans 35/25
10 PullUps
10 Alt. Dumbbell Squat Cleans 35/25
20 Hanging Knee Raises
10 Alt. Dumbbell Squat Cleans 35/25

Standards:

• • Athletes will begin on their start mats.
  • For the Toes to Bar,  the athlete must go from a full hang to having the toes touch the pull-up bar.
  • At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar.
  • Overhand, underhand, or mixed grip are all permitted.
  • The rep is credited when both feet come into contact with the bar at the same time, between the hands.
  • Any part of the feet may make contact with the bar.
  • Scaled athletes will perform hanging knee-raises.
  • For the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar.
  • Overhand, underhand, or mixed grip are all permitted.
  • The rep is credited when the knees are above the height of the hips.
  • The Dumbbell Squat Clean starts with the dumbbell on the ground and finishes with the dumbbell in the front rack position, fully stood up.
  • At the bottom of the movement, ONE head of the dumbbell must touch the ground.
  • Touch-and-go is permitted.
  • Bouncing the dumbbell is not allowed.
  • Athletes MUST alternate arms after each repetition and may not alternate until a successful rep is achieved.
  • At the bottom of the squat, the hip crease must pass below the knees.
  • At the top, the hips and knees must be fully extended.
  • For the Chest to Bar Pullups- Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.
  • The arms must be fully extended at the bottom, with the athlete’s feet off the ground.
  • Overhand, underhand or mixed grip are all permitted.
  • The rep is credited when the chest clearly comes into contact with the bar below the collarbone.
  • For the Bar Muscle Ups, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.
  • Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted.
  • No portion of the foot may rise above the height of the bar during the kip.
  • The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar.
  • Athletes must pass through some portion of a dip-to-lockout over the bar.
  • For the Pullups- Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.
  • The arms must be fully extended at the bottom, with the athlete’s feet off the ground.
  • Overhand, underhand or mixed grip are all permitted.
  • The rep is credited when the chin is clearly above the plane of the bar.

For Time:
Partners 1/2
60 Calorie Row (2/2 50 Calories, 4F 40 Calories)
40 DB Thrusters, 50/35 Rx/Masters, 35/25 Scaled
Beach Sandbag (50#) Shuttle

*TAG*

Partners 3/4
60 Calorie Row (2/2 50 Calories, 4F 40 Calories)
40 DB Thrusters, 50/35 Rx/Masters, 35/25 Scaled
Beach Sandbag (50#) Shuttle

Description:
When the workout begins, Partners 1/2 will advance to the Rower and complete the designated Calories (4M Teams 60 Calories, Mixed Teams 50 Calories, 4F Teams 40 Calories), breaking it up between the two however they choose. Once complete, they will then move over the wall, pick up the Dumbbells and complete the 40 Thrusters, breaking it up between the two however they choose. They will then advance to the sandbag, and perform the Beach Sandbag Shuttle. Partner 1 will complete the full shuttle and then Partner 2 will complete shuttle (each partner will perform 1, going 1 at a time). The course will be an out and back on the Beach. Once Partners 1 and 2 are finished with the workout, Partners 3 and 4 may begin the workout. They will complete the same variation as the first 2. The workout is complete when Partner 4 finishes the last Beach Sandbag Shuttle. Score is total time.

Standards:

• • Partners 1/2 will begin on their start mats.
  • When the workout begins, they will get on the Rower and begin rowing.
  • Foot straps and dampers may be adjusted before the workout, and at any time during the workout.
  • Partners may break the Calories up however they please.
  • Athletes MUST stay seated on the rower until all Calories are complete.
  • For the Dumbbell Thrusters, the hip crease must pass below the knees. 
  • A squat clean into the thruster is allowed on the first rep (if the DBs are on the ground).
  • At the top, the Dumbbells must be over the center of the body with the hips, knees and arms fully extended.
  • Partners may break the Thrusters up however they please.
  • For the Beach Sandbag Shuttle, athletes must carry the Sandbag for the duration of the run, holding it however they choose.
  • Athletes must go around the designated marker and back to the start/finish marker on the beach before passing it off or dropping it to complete the run.
  • For Mixed Teams, any combination of athletes can be used.

With an 8 Minute Running Clock:
0:00-4:00- (Teammates 1/2) Establish 1RM Hang Snatch
4:00-8:00- (Teammates 3/4) Establish 1RM Hang Snatch

*score is the TOTAL weight of the 4 successful lifts.

Description: With an 8 minute running clock…… Teammates 1/2 will work from the 0-4 minute mark , each establishing their highest 1RM Hang Snatch. From the 4-8 minute mark, Teammates 3/4 will begin and establish their highest 1RM Hang Snatch. Score is total combined weight of ALL 4 Athletes. For the Mixed Teams (2/2), the Females will lift first, then the Males.

**The platform MUST only have the working athlete for the entire 4 minutes. Clips MUST be used for every lift. BOTH feet must remain on the platform at all times or it’s a no-rep!

Standards:

• • Only the 2 working athletes are allowed on the lifting platform.
  • The other 2 athletes are not allowed to assist in any manner.
  • For the Hang Snatch, athletes must deadlift the weight up and pause in the hang position.
  • The barbell may go to the knee but NOT below the knee while the athletes are performing the lift.
  • Any snatch variation is permitted (Power/Squat/Split), you do NOT have to squat.
  • The barbell may not go to the front rack position at any time, this is not a clean and jerk.
  • At the top, the Barbell must be over the center of the body with the hips, knees and arms fully extended.
  • For Mixed Teams (2/2), the Females will go first and the Males will go last.

*score is TOTAL weight of the 4 successful lifts.

For Time:
Partners 1/2
50 WallBalls, 30/20 (Rx), 20/14 (Sc/Masters)
30 Clean & Jerks, 165/115 (Rx), 135/95 (Masters), 115/75 (Scaled)
50 Cal C2 Bike (2/2 45 Calories, 4F 40 Calories)

*TAG*

Partners 3/4
50 Cal C2 Bike Erg (2/2 45 Calories, 4F 40 Calories)
30 Clean & Jerks, 165/115 (Rx), 135/95 (Masters), 115/75 (Scaled)
50 WallBalls, 30/20 (Rx), 20/14 (Sc/Masters)

Description:
When the workout begins, partners 1/2 will advance to the WallBalls and complete 50 reps, breaking them up however. They will then advance to the barbell to complete 30 Clean & Jerks, breaking the reps up however. Finally, they will advance to the Bike to perform 50 (45/40) Calories, breaking them up however. Partners 1/2 will then TAG partners 3/4 to complete the workout in reverse. Score is total team time.

*Mixed Teams (2/2) will complete MM part 1, then FF part 2.
**2/2 Teams will perform 50 Calories,  4F will perform 40 Calories.

Standards:

• • Athletes will begin on their start mats.
  • For the WallBalls, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
  • If the ball hits low or does not hit the target, it’s a no-rep.
  • If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep.
  • The ball must settle on the ground before being picked up for the next rep.
  • Athletes may NOT do side to side WallBalls (alternating reps), but may come from behind to catch the ball in the air and continue the reps without having the ball go to the ground.
  • For the Clean & Jerk, and clean (power/split/squat) and jerk (push press/push jerk) variation is permitted.
  • The barbell MUST come to the ground between reps.
  • Touch n go reps are permitted as long as the weight isn’t bounced off the ground.
  • At the top of the rep, the barbell must be in line with the body with the arms/hips/knees fully extended.
  • For the Bike, the seat height and dampers may be adjusted before the workout, and at any time during the workout.
  • Athletes MUST stay seated on the Bike until all calories are complete.

For Time:
Rx Version:
9-6-3
D Ball Over Shoulder 100/80
Bar Muscle Up
*each partner completes alone, then tag

For Time:
Masters Version:
9-6-3
D Ball Over Shoulder 80/50
12-9-6
CTB PullUps
*each partner completes alone, then tag

For Time:
Scaled Version:
9-6-3
D Ball Over Shoulder 80/50
12-9-6
Partner 1: Lateral Burpees Over the Ball
Partner 2: Lateral Burpees Over the Ball
Partner 3: Pull-ups 
Partner 4: Pull-ups
*each partner completes alone, then tag
**2/2 Teams will go Male/Female/Male/Female

Description:
Athletes will begin on their start mats. When the workout begins, Partner 1 will complete their variation of the workout alone (see above for variations). Once complete the will tag the next Partner and they will begin. The pattern continues for all 4 Teammates. 2/2 Scaled Teams will go Male/Female/Male/Female. The workout is complete when the 4th person finishes the workout. Score is total time.

Standards:

• For the DBall over the shoulder, the ball starts on the ground and must be lifted to the shoulder, then passed over the shoulder.
• With the ball at the shoulder, the hips and knees must reach full extension.
• Athletes must perform the reps north/south so they stay in their lanes.
• For the Bar Muscle Ups, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.
• Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted.
• No portion of the foot may rise above the height of the bar during the kip.
• The rep is credited when the arms are fully locked out while the athlete is in the support position above the bar with the shoulders over or in front of the bar.
• Athletes must pass through some portion of a dip-to-lockout over the bar.
• For the Chest to Bar Pullups- Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.
• The arms must be fully extended at the bottom, with the athlete’s feet off the ground.
• Overhand, underhand or mixed grip are all permitted.
• The rep is credited when the chest clearly comes into contact with the bar below the collarbone.
• For the Lateral Burpees over Dball, chest and quads must hit at the bottom.
• Athletes may jump or step over the Ball, but they MUST go over the ball, not around it.
• For the Pullups- Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met.
• The arms must be fully extended at the bottom, with the athlete’s feet off the ground.
• Overhand, underhand or mixed grip are all permitted.
• The rep is credited when the chin is clearly above the plane of the bar.