With a 6 Minute Running Clock:

0:00-2:00- (Teammate 1) Power Clean AMRAP | Rx (185/125) Masters (155/105) Scaled (135/95)

2:00-4:00- (Teammate 2) Front Squat AMRAP | Rx (185/125) Masters (155/105) Scaled (135/95)

4:00-6:00- (Teammate 3) Shoulder to Overhead AMRAP | Rx (185/125) Masters (155/105) Scaled (135/95)

*score is the TOTAL reps of all 3 movements.

Description: With a 6 minute running clock…… Athlete 1 will work from the 0-2 minute mark, getting as many Power Clean reps in the 2 minute window as possible. At the 2 minute mark, Athlete 2 may begin and will get as many Front Squat reps as possible from the 2-4 minute mark. At the 4 minute mark, Athlete 3 may begin and will get as many Shoulder to Overhead reps as possible from the 4-6 minute mark. Athletes will pick 1 lift to perform, so all 3 athletes must lift. Score is total combined reps of ALL 3 Athletes.

**The platform MUST only have the working athlete for the entire 2 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 working athlete is allowed on the lifting platform.
  • The other 2 athletes are not allowed to assist in any manner.
  • For the Power Clean, the barbell begins on the ground.
  • Touch-and-go is permitted, but no bouncing is allowed.
  • A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
  • At the top of the rep, the elbows must be clearly front of the bar with the hips and knees fully extended.
  • For the Front Squats, the hip crease must be below the top of the knee at the bottom.
  • A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.
  • Any front rack variation is allowed, but the hips and knees must be fully extended at the top of the rep.
  • For the Shoulder to Overhead, each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.
  • A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together and the arms fully locked out.
  • ALL REPS must be taken from the front, not the back rack.

*score is TOTAL reps of all 3 athletes.

For Time:

75/60 Calorie Row
60 Hang Snatch, Rx (95/65) Masters/Scaled (75/55)
75 WallBalls, Rx (30/20), Masters (20/14), Scaled (14/10)
60 Hang Snatch, Rx (95/65) Masters/Scaled (75/55)
75/60 Calorie Row

*Break up the work between the 3 athletes as needed, there are no minimum work requirements.
**One athlete works at a time.
***Score is the total time.

Description: When the clock starts, athletes will work through the down and back chipper, breaking up the work as needed between the athletes however. Only 1 athlete may work at a time. After the designated Calorie Row is completed (75 calories for Male teams, 60 calories for Female teams), they will move on to the Hang Snatches. Once 60 total Hang Snatches are completed, they will move on to the WallBalls. Once 75 total WallBalls are completed, they will then move back through the chipper in reverse order. The workout is complete when the last calorie is completed on the Rower. 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.
  • Teams may break the calories up however they please.
  • Athletes MUST stay seated on the rower until all calories are complete.
  • For the Hang Snatches, athletes must come to a pause in the hang before beginning their reps.
  • A Hang muscle/power/split snatch is acceptable- but in each instance the athlete’s feet must be brought back in line.
  • A clean and jerk is a no rep (bar may not go to shoulders).
  • The rep is credited when the barbell is at full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over or slightly behind the middle of the body with the feet in line.
  • 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.
  • The rep is credited when the center of the ball hits the target at or above the specified target height.
  • If the ball does not hit the target, it is 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.
  • Teams may pass-off the WallBall in air after their set, but NO side-by-side reps are allowed.

*Score is total time.

For Time:

20 Synchro Burpees
800M Beach Run w/ Rope
20 Synchro Burpees

Description: When the clock starts, athletes will approach their log (approx 8 feet) on the beach and perform 20 Synchro Burpees. All 3 teammates must face the log and have their chest/quads on the ground at the same time. When the Burpees are complete, they will advance to their rope (approx 6 feet) together and begin the run on the beach. ALL athletes must hold on to the rope for the entirety of the run. When the designated run is complete, they will drop the rope and advance to the log to perform the final 20 Synchro Burpees. The score is the total time is takes to complete the workout.

Standards:

• • For the Synchro Burpees, all 3 athletes chests and quads must be on the ground at the same time.
  • Athletes must “face” the log, similar to a Barbell Facing Burpee.
  • Athletes may get to their feet and advance over the log any way they please, but they MUST go over the log (approx 8 feet), not around it.
  • For the Beach Run, ALL 3 athletes must hold on to the rope for the entirety of the run.
  • They will head west and go around the designated turnaround spot and head back east to complete the run.
  • Teams MUST hold on to the rope together (all 3) to make forward progress.

*Score is total time.

For Time:

Teammate 1
21 DB Box Step Overs (24/20), Rx (55/35) Masters/Scaled (35/25)
15 Deadlifts, Rx (225/145) Masters/Scaled (185/125)
21 T2B (Scaled- Hanging Knee Raises)

Teammate 2
21 DB Box Step Overs (24/20), Rx (55/35) Masters/Scaled (35/25)
15 Deadlifts,  Rx (225/145) Masters/Scaled (185/125)
15 C2B Pullups (Scaled- Pullups)

Teammate 3
21 DB Box Step Overs (24/20), Rx (55/35) Masters/Scaled (35/25)
15 Deadlifts,  Rx (225/145) Masters/Scaled (185/125)
9 Bar Muscle Ups (Scaled- T2B)

Description: When the clock starts, athlete 1 will begin the workout by picking up the DB and performing DB Box Step Overs. Once complete they will move on to the barbell to complete the Deadlifts. When the deadlifts are complete they will move to the Rig to perform the Toes to Bar (Scaled Hanging Knee Raises). Once athlete 1 is finished with their workout, they will go to the start/finish mat and tag athlete 2 to begin the 2nd part of the workout. When athlete 2 finishes, they will go to the start/finish mat and tag athlete 3 to begin the 3rd and final part of the workout. Once athlete 3 finishes their workout, the workout is complete. EACH teammate will work, one athlete is not allowed to do multiple parts. Only 1 athlete (working athlete) is allowed on the floor at a time. The score is the total time is takes to complete the workout.

Standards:

• • For the DB Box Step Overs, the athlete starts with both feet on the ground and faces the box.
  • With the dumbbell supported in any position but not resting on the leg, the athlete must step to the top of the box and then over the box.
  • Only the athlete’s feet may make contact with the box.
  • If the athlete is holding the dumbbell with one hand, the free hand may not push into the legs during the step-up.
  • The rep is credited when both of the athlete’s feet are on the other side of the box.
  • For the Deadlift, it is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
  • Starting with the barbell on the floor, the athlete lifts the bar until the hips and knees reach full extension, and the head and shoulders are behind the bar.
  • The arms must be straight throughout. No bouncing.
  • 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.
  • In 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.
  • For the Chest to Bar Pullups, it is a standard chest-to-bar pull-up.
  • 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.
  • Scaled will do standard Pullups.
  • For the Pullups, it is a standard chin-over-bar pull-up.
  • Dead hang, kipping or butterfly pull-ups are permitted 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.
  • The rep is credited when the chin breaks the horizontal plane of the bar.
  • 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.
  • Scaled will perform Toes to Bar in lieu of Bar Muscle Ups (see above for standards).

*Score is total time.