MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS MEN – includes Masters Men 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

MASTERS WOMEN – includes Masters Women 55+
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35 pound Snatch, 30 reps
30 Burpees
55 pound Snatch, 30 reps
20 Burpees
75 pound Snatch, 30 reps
10 burpees
90 pound Snatch, as many reps as possible

Video submission standards

Video Submission Standards

Click here to see an example of a valid video submission.

All video submissions should be uncut and unedited in order to accurately display the performance. Prior to starting the workout, film the measuring of the target to be 6 inches above the Athlete’s max reach, as well as the plates and barbell to be used so the loads can be clearly seen. A second person with a stopwatch will need to be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the hips and chest are touching the ground at the bottom position, the hands can be seen touching the target, and that the barbell is locked out overhead on each rep.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

Video submission standards

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be clearly seen, as well as measuring the height of the box. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead, the shoulders are behind the bar at the top of the deadlift, and the standing position can be seen while on top of the box.

Click on the image for archived footage of the live announcement.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Video submission standards

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting the workout, film the measuring of the height of the wall ball target, as well as the weight of the ball. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and height is being reached on the wall ball and that lockout is shown at the bottom and top of the muscle-up.

Click on the image for archived footage of the live announcement.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Video submission standards

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the barbell is locked out overhead, and the feet can be seen behind the plane of the bar at the bottom, and in contact with the bar at the top.

Official scorecard / standards (PDF) ↗

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

Video submission standards

Video Submission Standards

Click here to see an example of a valid video submission.

Prior to starting, film the plates and barbell to be used so the loads can be clearly seen. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so that it is clear that proper depth and lock out is being reached on the thrusters and the chest can be seen touching the bar on the pull-ups.

Click here for archived footage of the live announcement.

Official scorecard / standards (PDF) ↗

“Jackie”
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Time cap: 10 minutes

Notes
For this event, the athlete will begin on the rower with the handle in the rack and their hands off the handle. At the call of “3-2-1 … Go!” the athlete will begin rowing and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 50 thrusters. After the 50th thruster, the athlete moves to the pull-up bar and performs 30 pull-ups. Once the 30th pull-up is complete, the athlete runs to the finish mat and the workout is finished.

Scoring
The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 10-minute time cap, the score is 10:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Row
Athletes will start on the rower. They must remain on the rower until the display reads greater than 1,000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required distance. The athlete may adjust the damper setting and foot positions at any time during the row.

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. The hip crease must pass below the knees. A squat clean into the thruster is allowed if the bar is on the ground. At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended.

Pull-up
This is a standard pull-up. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

Overhead squat complex
7 Minute ladder of:
3 Overhead squats

Time cap: 7 minutes

Notes
For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met. After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

Men’s starting weights (pounds): 135, 185, 225, 255
Women’s starting weights (pounds): 85, 125, 155, 175

After the 7 minutes is up, athletes will have 2 minutes to transition to the muscle-up rings before the start of Event 3.

Scoring
The athlete’s score is the highest weight at which they successfully complete overhead squats. Athletes must complete all 3 reps at a given weight before they may move on to the next heavier weight. They will, however, receive credit on their final weight if they perform only 1 or 2 reps but not all 3. For example, if an athlete can only complete 2 reps at 245 pounds before the time runs out, they will receive a score of 245.2, whereas if they complete all 3 reps, their score would be 245.3.

Minimum work requirement: 3 overhead squats at the opening weight.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Overhead Squat
In the overhead squat, the barbell must be kept overhead and may not touch the body. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell locked out and directly over the body. A full squat snatch will count as a repetition, as long as all the above requirements are met.

For time:
30 Burpee muscle-ups

Time cap: 7 minutes

Notes
For this event, the athlete will begin on a starting mat. At the call of “3-2-1 … Go!” the athlete will move to a set of rings and begin performing burpee muscle-ups. After the 30th repetition, the athlete will move to the finishing mat and the workout is complete.

Scoring
The athlete’s score is his or her total time for completing the workout. If the athlete does not finish the entire workout within the 7-minute time cap, the score is 7:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat.

Minimum work requirement: 3 reps

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Burpee Muscle-up
In the burpee muscle-up, the athlete must move from lying on the ground to support above the rings. At the bottom, the athlete’s chest and hips must touch the ground. At the top, the elbows must fully lock out while supporting the athlete above the rings. A kipping muscle-up is allowed, but the heels may not rise above the height of the rings. Swings or rolls to support are not permitted.

The ring height for women will be set at 82” from the bottom of the ring to floor beneath the safety matting. The ring height for men will be set at 88”. Ring height may not be adjusted.

For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

Time cap: 25 minutes

Notes
For this event, the athlete begins on a starting mat. At the call of “3-2-1 … Go!” he or she moves forward and begins the set of wall balls. After the 100th wall ball, the athlete moves to the pull-up bar and completes 100 chest-to-bar pull-ups. Then, the athlete moves to the number 20 on the first mat and completes 100 one-legged squats, advancing forward after each 20 repetitions. Then, the athlete moves to the dumbbell and performs 100 one-arm snatches, advancing the dumbbell after every 20 repetitions. After the 100th rep, the athlete moves to the finish mat and the workout is complete.

Scoring
The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 25-minute time cap, the score is 25:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Wall ball
In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target. The ball must hit the face of the target. If the ball does not hit the target, or hits the bottom edge of the target, it is a no-rep. If the ball is not caught between reps, it must come to a full stop on the ground before beginning the next rep. Catching the ball bouncing off the floor is not permitted.

Chest-to-bar Pull-up
This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.

One-legged squats (pistols)
Athletes must alternate legs after each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins and ends with the athlete standing and the hip fully open, knee fully locked out on the squatting leg, and foot on the white number. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat. If the athlete hops off the white number at any point during the rep, they may hop back onto the number as long as all the other requirements are met.

One-arm dumbbell snatch
The dumbbell must be moved from the ground to full lockout overhead in one continuous motion, without stopping at the shoulders. The top position requires the knees and hips to be fully open, with the dumbbell locked out overhead over the center of the body. Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. The dumbbell may not be dropped from any height. The athlete may switch hands while lowering the dumbbell as long as control is maintained at all times.

Athletes must alternate arms after each repetition. If at any point they cannot complete a repetition with one arm, they cannot proceed to the next repetition until they have completed a repetition with that arm. Both heads of the dumbbell must touch the ground at the beginning and end of each repetition on the white number, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control. On the final rep at any location, the athlete much touch the dumbbell to the ground under control at the current number before moving on.

21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)

Time cap: 8 minutes

Notes
For this event the athlete begins on a starting mat behind the barbell. At the call of “3-2-1 … Go!” they move forward and begin the set of 21 deadlifts. After completing 21 deadlifts, the athlete moves to the box and performs 21 box jumps. Then, they will move the barbell forward and perform 15 deadlifts, then to the box for 15 box jumps. Then, they will move the barbell forward for the 9 deadlifts, and then 9 box jumps. After the last rep, the athlete moves to the finish mat and the workout is complete.

Scoring
The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 8-minute time cap, the score is 8:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The athlete must deadlift with both feet on the correct white numbers in order for the reps to count.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Box Jump
Every rep must begin with both feet on the floor. Athletes must jump up with two feet. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step down. Reaching full extension only in the air while jumping down is a no-rep.

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

Time cap: 15 minutes

Notes
For this event, the athlete begins on the starting mat. At the call of “3-2-1 … Go!” the athlete moves off their mat and performs double-unders. Once 100 double-unders are completed, the athlete will proceed under the wall and perform 50 handstand push-ups. Then, the athlete will move to the pull-up bar and perform 40 toes-to-bar. The athlete will then move to the axle, pick up the weight, and begin the shoulder-to-overhead, advancing forward after each 10 repetitions. Once the 30th rep is completed, the athlete will begin lunging from the white number to the finish line with the weight in the front rack position. After the athlete has lunged the weight across the designated line and come to full extension, they will drop the weight. They must then move over the barbell to the finish mat to complete the workout.

Scoring
The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 15-minute time cap, the score is 15:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (in the lunge, the half-way mark and the finish line each represent one rep).

Minimum work requirement: 25 handstand push-ups

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.

Double-unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Handstand push-ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall. The heels must remain within the width of the marked area throughout the entire rep. Kipping is allowed as long as the other requirements are met.

Toes-to-bar
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the feet must be brought back behind the bar and behind the body.

Shoulder-to-overhead
Each rep begins with the axle on the shoulders with the feet clearly touching the correct white number. The rep finishes with the weight fully locked out overhead centered over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the axle finishes directly over the body with the feet in line, both clearly touching the correct white number. The axle will begin on the ground and there will be no racks.

Walking lunge
Forward motion will only be allowed while the load is being supported in the front rack position. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the barbell will need to be brought backward to where the previous rep began.

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Time cap: 10 minutes

Notes
For this event, the athlete will begin standing on the starting mat. At the call of “3-2-1 … Go!” the athlete begins the rope climbs. Once 2 ascents are completed, they will run across the stadium to their barbell and perform 4 squat cleans, then advance their barbell to the next number. They will then run back across the stadium and begin their second round of rope climbs and then squat cleans. Once the fourth round of squat cleans are completed, the athlete will move directly to the finishing mat (without running across the stadium), and the workout is complete.

Scoring
The athlete’s score is his or her total time for completing the workout. If they do not finish the entire workout within the 10-minute time cap, the score is 10:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (every 100-foot sprint constitutes one repetition).

Minimum work requirement: 4 rope ascents

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Rope climb
In the rope climb, the athlete ascends the rope to touch the beam at the top, and must remain in control on the descent. Jumping up to begin each ascent is permitted.

Squat clean
Each repetition starts from the ground, passes through a front squat, and finishes with the athlete standing with the barbell on the shoulders. Touch and go is permitted. No bouncing. In the squat, the hip crease must be below the top of the knee. At the top, the bar must be racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. A power clean followed by a front squat is permitted. Each repetition must begin and end with both feet clearly on the correct white number.

Teams of 2 (1 Man, 1 Woman)

Pair “Jackie”
For time:
Woman completes:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Then, man completes
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Time cap: 15 minutes

Notes
For this event, the two-person team will begin with the female athlete on the rower and the man standing behind on their starting mat. At the call of “3-2-1 … Go!” the female member grabs the handle, begins rowing and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 50 thrusters. After the 50th thruster, she moves to the pull-up bar and performs 30 pull-ups. Once the 30th pull-up is complete, she runs to the finish mat, and then the male athlete will move to the rower, and begin rowing. He then proceeds through the same sequence the female performed. Once the 30th pull-up is complete, he runs to the finish mat and the workout is finished.

Scoring
The team’s score is its total time. If a team does not finish within the 15-minute time cap, its score is 15:00, plus a one second penalty for each repetition not completed (every 100 meters on the rower constitutes one repetition) and a one-rep penalty for not making it to the finishing mat.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Row
Athletes will start on the rower. They must remain on the rower until the display reads greater than 1,000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required distance. The athlete may adjust the damper setting and foot positions at any time during the row.

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. At the bottom, the hip crease must pass below the knees. At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended. A squat clean into the thruster is allowed if the bar is on the ground.

Pull-up
This is a standard pull-up. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.

Teams of 6 (3 Men, 3 Women)

7 Minutes to find:
3 rep max Overhead squat

Time cap: 7 minutes

Notes
For this event, men and women will go separately. The female members of each team will perform this event while the male members perform Event 3. After the 7-minute time cap, teams will have two minutes to switch workouts, and the women will move to Event 3 while the men move to Event 2.

Each gender will have 7 minutes for all three members to establish their heaviest successful set of 3 overhead squats. Each gender will begin with one barbell and one stack of plates. Once the event begins, team members may go in any order they want, and they may increase the weight however they choose with the following restrictions: The barbell may not decrease in weight, and they must use only the available plates. For men, the smallest plates are 5 pounds each, while for women the smallest plates are 2.5 pounds each. It will be the team’s responsibility to load the bar to the correct weight each lift.

Athletes will not have a rack and cannot receive assistance from teammates, but otherwise may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead, that will count as the first repetition, as long as all the overhead squat requirements are met. After a squat snatch, the athlete must perform two additional overhead squats to complete the set. Athletes must complete 3 overhead squats in a single set for the performance to count.

Scoring
The team’s score is the combination of the highest lift completed from every male and female teammate. If a team does not make one lift, it does not advance to the next event. There is no tiebreak for this workout.

Minimum work requirement: 3 Overhead squats at opening weight per gender.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Overhead Squat:
In the overhead squat, the barbell must be kept overhead and may not touch the body. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell locked out and directly over the body. A full squat snatch will count as a repetition, as long as all the above requirements are met.

Teams of 6 (3 Men, 3 Women)

Complete as many total reps in 7 minutes of:
Burpee muscle-ups

Time cap: 7 minutes

For this event, the athletes will begin on a starting mat. At the call of “3-2-1 … Go!” the first team member will move to the set of rings and perform 3 burpee muscle-ups. After the third successful repetition, the first athlete will return to the mat and tag the next athlete who will move forward and perform burpee muscle-ups. After the second member completes 3 repetitions and tags the next athlete, the third member will rotate to the rings. Once the third member completes 3 successful reps, the first member will rotate back to the rings, and so on. Teammates must rotate in order for the entire event, and no athlete may perform more than 3 reps at a time. If at any point a team member cannot complete their 3 repetitions during their turn, the team may not continue rotating.

The male athletes of each team will perform this event while the female athletes perform Event 2. After the 7-minute time cap, teams will have 2 minutes to switch, and the men will move to Event 2 while the women move to Event 3.

Scoring
The team’s score is its total repetitions completed by both the female and male members of the team. There is no tiebreak for this workout.

Minimum work requirement: 6 reps per gender.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Burpee Muscle-up
In the burpee muscle-up, the athlete must move from lying on the ground to support above the rings. At the bottom, the athlete’s chest and hips must touch the ground. At the top, the elbows must fully lock out while supporting the athlete above the rings. A kipping muscle-up is allowed, but the heels may not rise above the height of the rings. Swings or rolls to support are not permitted.

The ring height for both the male and female members of the team will be set at 82” from the bottom of the ring to floor beneath the safety matting. The height of the rings may not be adjusted.

Teams of 6 (3 Men, 3 Women)

For time, each member of the six-person team must complete the following:
30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (70 / 50 lbs)

Time cap: 25 minutes

Notes
For this event, the 6-person team will begin on a starting mat. At the call of “3-2-1 … Go!” the first team member will move forward and begin the set of wall balls. After the 30th wall ball, the athlete moves to the pull-up bar and completes 30 chest-to-bar pull-ups. Then, the athlete advances to the next mat and performs 30 one-legged squats, moving forward every 10 reps. Then, the athlete advances to the next mat and performs 30 one-arm dumbbell snatches, moving forward every 10 reps (the second and third male and second and third female members must bring the dumbbell back to the starting point prior to beginning their first sets). Once the 30 dumbbell snatches are complete, the athlete will move to the finishing mat.

All 6 athletes must perform each of the four drills in order, 3 men first, then 3 women. No member may leave the starting mat until the previous member is on the mat for one-legged squats after completing all 30 chest-to-bar pull-ups. At no point can members advance to the next station until the team member in front of them has moved on from that station. When the last female member completes her 30 one-arm snatches and joins the others on the finish mat, the workout is complete.

Scoring
The team’s score is its total time. If a team does not finish within the 25-minute time cap, its score is 25:00, plus a one-second penalty for each repetition not completed and a one-rep penalty for not making it to the finishing mat.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Wall ball
In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the 10-foot target. The ball must hit the face of the target. If the ball does not hit the target, or hits the bottom edge of the target, it is a no-rep. If the ball is not caught between reps, it must come to a full stop on the ground before beginning the next rep. Catching the ball bouncing off the floor is not permitted.

Chest-to-bar Pull-up
This is a standard chest-to-bar pull-up. Any style of pull-up is permitted, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest (any point below the clavicle) must clearly come into contact with the bar.

One-legged squats (pistols)
Athletes must alternate legs after each repetition. If at any point they cannot complete a repetition on a leg, they cannot alternate legs until a repetition has been completed on that leg. The one-legged squat begins and ends with the athlete standing and the hip fully open, knee fully locked out on the squatting leg, and foot on the white number. The hip must pass below parallel at the bottom of the repetition, and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat. If the athlete hops off the white number at any point during the rep, they may hop back onto the number as long as all the other requirements are met.

One-arm dumbbell snatch
The dumbbell must be moved from the ground to full lockout overhead in one continuous motion, without stopping at the shoulders. The top position requires the knees and hips to be fully open, with the dumbbell locked out overhead over the center of the body. Once the top position is successfully established, the dumbbell must be brought back to the ground under control while maintaining a full grip with at least one hand. The athlete may use either or both hands to lower the weight under control. The dumbbell may not be dropped from any height. The athlete may switch hands while lowering the dumbbell as long as control is maintained at all times.

Athletes must alternate arms after each repetition. If at any point they cannot complete a repetition with one arm, they cannot proceed to the next repetition until they have completed a repetition with that arm. Both heads of the dumbbell must touch the ground at the beginning and end of each repetition on the white number, and be under control the entire time. One complete repetition starts on the ground, is snatched to full lockout overhead, then brought back to the ground under control. On the final rep at any location, the athlete much touch the dumbbell to the ground under control at the current number before moving on.

Teams of 2 (1 Man, 1 Woman)

For time:
Man completes 21-15-9 reps of:
275 pound Deadlift
30“ Box jump
Then, woman completes 21-15-9 reps of:
185 pound Deadlift
24“ Box jump

Time cap: 11 minutes

Notes
For this event, both athletes will be on the starting mat. At the call of “3-2-1 … Go!” the man will move forward and perform 21 deadlifts at 275 pounds, then 21 box jumps at 30 inches, then move the bar forward for 15 deadlifts and 15 box jumps, then 9 deadlifts and 9 box jumps. He will then run to the finishing mat. When the man reaches the finishing mat, the woman will step forward to the barbell to strip off the 45-pound plates, replace the collars and reposition the barbell to the first number. She will perform 21 deadlifts at 185 pounds. She will then tip the box over so it is set for the 24-inch height (she should be careful not to set it at the 20-inch height, which will disqualify any reps performed at that height). She will then perform 21 box jumps and finish the workout as prescribed. When the female member completes her last box jump and joins her teammate on the finish mat, the workout is complete.

Scoring
The team’s score is its total time to complete the workout. If it does not finish the entire workout within the 11-minute time cap, the score is 11:00, plus a one-second penalty for each rep not completed, and a one-rep penalty for not making it to the finishing mat.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.



Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. The athlete must deadlift with both feet on the correct white numbers in order for the reps to count.

Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Box Jump
Every rep must begin with both feet on the floor. Athletes must jump up with two feet. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step down. Reaching full extension only in the air while jumping down is a no-rep.

Teams of 2 (1 Man, 1 Woman)

For Time:
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead with axle (160 / 100 lbs) while partner holds axle in front rack
Then, both partners lunge 90’ with the axles in a front rack position (man first, then woman, both can be moving)

Time cap: 15 minutes

Notes
For this event, the athletes will begin on the starting mat. At the call of “3-2-1 … Go!” the team moves forward and the male performs 50 double-unders. Once he finishes, the female performs 50 double-unders. They will then move under the wall and kick into handstands. One member will perform handstand push-ups while the other holds in a handstand. Reps will only count if both partners are inverted and on the wall. When either member releases their inverted position, they must switch who is the working member, and at least one rep must be completed before switching back to the other working member. At any time, in order to switch the working member, both athletes must come off the wall.

Once a total of 50 handstand push-ups are completed, the team will move to the pull-up bar to perform toes-to-bar. For toes-to-bar, the working athlete will perform repetitions on the low bar while the other hangs, with feet off of the ground, from the high bar. For toes-to-bar repetitions to count the partner must be hanging from the other bar. When either member drops from the bar, they must switch positions and the other athlete becomes the working member. Likewise, if they wish to change the working athlete, they must come off the bar and switch positions.

Once 50 toes-to-bar are accumulated, they move on to the axles and perform shoulder-to-overhead. For shoulder-to-overhead reps to count, the opposite partner must be holding their axle in the front rack position. Both athletes must take the axles to a hang position (or to the floor) before re-racking the axles and allowing the opposite member to perform shoulder-to-overhead repetitions.

After the 50 reps are accumulated, the athletes will move to the starting line with the male in front. They each independently lunge 90 feet with the axle in the front rack position. They may both be moving at the same time, but the female may not pass the male. When each crosses the designated line and comes to a full standing position, the athlete will drop the axle and go to the finish mat. When the female member reaches the finish mat, the workout is complete.

Scoring
The team’s score is its total time to complete the workout. If they do not finish the entire workout within the 15-minute time cap, the score is 15:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (in the lunge, the half-way mark and the finish line each represent one rep).

Minimum work requirement: One Handstand push-up from each member.

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.

Double-unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.

Handstand push-ups
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall. The heels must remain within the width of the marked area throughout the entire rep. Kipping is allowed as long as the other requirements are met.

Toes-to-bar
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom, and the feet must be brought back behind the bar and behind the body.

Shoulder-to-overhead
Each rep begins with the axle on the shoulders with the feet clearly touching the correct white number. The rep finishes with the weight fully locked out overhead centered over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the axle finishes directly over the body with the feet in line, both clearly touching the correct white number. The axle will begin on the ground and there will be no racks.

Walking lunge
Forward motion will only be allowed while the load is being supported in the front rack position. On each lunge, the trailing knee must make contact with the ground at the bottom. At the top of each step, the athlete must stand with the hips and knees fully extended. If the knee does not touch the ground, or if the next step is initiated (or the weight is dropped) before fully standing up, the barbell will need to be brought backward to where the previous rep began.

Teams of 6 (3 Men, 3 Women)

For time:
One male and female will each complete 3 rounds of:
15 foot Rope climb, 2 reps
2 Squat cleans (225 / 135 lbs)
Then, one male and female each complete 3 rounds of:
15 foot Rope climb, 2 reps
3 Squat cleans (225 / 135 lbs)
Then, one male and female each complete 3 rounds of:
15 foot Rope climb, 2 reps
4 Squat cleans (225 / 135 lbs)

Time cap: 20 minutes

Notes
For this event, the teams will begin standing on the starting mat. At the call of “3-2-1 … Go!” the first male athlete will step forward and begin climbing the rope. Once he has completed 2 ascents, he will move to the male barbell and perform 2 squat cleans. He then returns to the rope and begins his second round. After the final squat clean of his third round, he will sprint across the stadium to the finish mat. Once he reaches the finish mat, the first female team member will step forward and begin the same sequence with the female barbell. When she completes her 3 rounds, sprints, and touches the finish mat, the next male will move forward and perform 3 rounds of 2 rope climbs and 3 squat cleans. Then the next woman will complete the same rep scheme. Then the last male and female will each perform 3 rounds of 2 rope climbs and 4 squat cleans after each preceding athlete reaches the finish mat. The workout is complete when the third female member completes her last squat clean and joins her team on the finishing mat.

Scoring
The team’s score is its total time to complete the workout. If they do not finish the entire workout within the 20-minute time cap, the score is 20:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (every 100-foot sprint constitutes one repetition).

Movement Standards
Please be sure to watch the entire workout instruction video (above) for full details.


Rope climb
In the rope climb, the athlete ascends the rope to touch the beam at the top, and must remain in control on the descent. Jumping up to begin each ascent is permitted.

Squat clean
Each repetition starts from the ground, passes through a front squat, and finishes with the athlete standing with the barbell on the shoulders. Touch and go is permitted. No bouncing. In the squat, the hip crease must be below the top of the knee. At the top, the bar must be racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. A power clean followed by a front squat is permitted.

Points Available: 100 Points
Location: Tennis Stadium
5:40 – 9:00 p.m.

For time:
Row 1000 meters
then, five rounds of:
25 Pull-ups
7 Push jerks (135 / 85 lbs)

Time Cap: 15 minutes

Points Available: 100 points
Location: Track and Soccer Stadium
10:30 a.m. – 12:15 p.m.

For time:
Run 2.1 miles
Flip the Pig 100 yards
600 yard Log carry
Drag the Iditarod 66 yards

Time Cap: 40 minutes

Points Available: 100 Points
Location: Soccer Stadium
11:45 a.m. – 2:00 p.m.

1-rep Clean and Jerk every 90 seconds with progressively heavier barbells.

There are four starting points (225, 255, 285, 315 for men and 145, 165, 185, 205 for women)

Athletes will be ranked by the weight of their heaviest successful clean. Partial credit will be awarded for a successful clean with a failed jerk after the first successful clean and jerk. If an athlete cannot successfully clean and jerk their opening weight, they are eliminated from the competition.

Men’s Weights (pounds) – 225, 235, 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385, 395, 405

Women’s Weights (pounds) – 145, 150, 155, 160, 165, 170, 175, 180, 185, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235, 240, 245, 250.

Points Available: 100 points
Location: Tennis Stadium
6:00 – 8:50 p.m.

For time:
27 Thrusters (95 / 65 lbs)
4 Legless rope climbs
21 Thrusters (95 / 65 lbs)
3 Legless rope climbs
15 Thrusters (95 / 65 lbs)
2 Legless rope climbs
9 Thrusters (95 / 65 lbs)
1 Legless rope climbs

Time Cap: 10 minutes

Points Available: 100 Points
Location: Soccer Stadium
8:00 – 9:50 a.m.

Four rounds for time of:
Run 600 meters up and over berm
25 Overhead squats (140 / 95 lbs)

Time Cap: 20 minutes

Points Available: 100 points each
Location: Velodrome
Wednesday Afternoon

For time:
Row 21,097 meters

Row 1 will end at the 2,000 meter checkpoint. Athletes will receive points based on their times at this point. There is no scheduled rest at the checkpoint as the race continues.

Row 2 will be scored by the total time to finish the entire 21,097 meters. Finishing order at the 2K checkpoint (Row 1) will have no bearing on the scoring for Row 2.

Time Cap: 2 hours for Men, 2 hours 10 minutes for Women

11:00 a.m. – 12:10 p.m.

21 MB GHD sit-ups, 15 Snatches (165 / 100 lbs), 9 Wall burpees

Top 30 men and top 30 women advance to the final.

Points Available: 100 points
Location: Tennis Stadium
2:00 – 5:00 p.m.

Three rounds of:
5 Deadlifts (405 / 265 lbs)
5 weighted One-legged squats, left leg (53 / 35 lb KB)
5 weighted One-legged squats, right leg (53 / 35 lb KB)
Then,
80’ Handstand walk

Time Cap: 7 minutes, The Cinco 2 begins precisely 1 minute after the time cap.

Points Available: 100 points
Location: Tennis Stadium
2:00 – 5:00 p.m.For time

Three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
Then,
90’ Overhead walking lunge (160 / 100 lb axle bar)

This event will begin 1 minute after the end of the time cap for The Cinco 1. There is a 7:00 time cap for this event.

Time Cap: 7:00

Points Available: 100 points
Location: Woollett Aquatic Center
Wednesday Morning

10 rounds for time of:
Swim 25 yards
3 Bar muscle-ups
Swim 25 yards

Time Cap: 25 minutes

Points Available: 100 points
Location: Soccer Stadium
1:00 – 2:45 p.m.

Sprint to the finish line 50 yards away, navigating around four obstacles

Athletes will race against each other head to head in a 4-round bracketed tournament. Six athletes will race against each other in heats. Each round, the top three finishers from each heat move on to the next round of the sprint.

Places 1-6 will be awarded to the athletes in the final round, ranked by their finishing order. Places 7-12 will be awarded to athletes from the third round based on their times. Places 13-24 will be awarded to the athletes from the second round, based on their times. Places 25 on will be awarded to the remaining athletes based on their times to complete the sprint in the first round.

All 6 members
Points Available: 100 points each
Location: Tennis Stadium

For time, perform a total of:
50 Deadlifts (280 / 185 lbs)
60 Chest-to-bar pull-ups
70 Cleans (190 / 135 lbs)
80 Pull-ups
90 Snatches (140 / 85 lbs)
100 Toes to bar

The men start and work together to complete the reps. Once they have started the Pull-ups, the women may begin and work together to complete their reps.

Ascending Chipper 1 is the time it takes for the men to complete the chipper.

Ascending Chipper 2 is the total time of completion.

Time Cap: 25 minutes

All 6 members
Points Available: 100 points
Location: Track and Soccer Stadium
9:00 – 9:45

For time:
Run 2.1 miles
Women flip the Pig 50 yards while men carry four 45lb plates
Men add the weight and flip the Pig 50 yards
650 yard Worm carry

Time Cap: 40 minutes

All 6 members
Points Available: 100 points
Location: Tennis Stadium
1:00 – 1:40

120 Handstand pushups
40 Worm squat clean and jerks

Time Cap: 20 minutes

One man, one woman each
Points Available: 50 points each
Location: Soccer Stadium
9:45 – 10:15

Drag the Iditarod 66 yards for time

In Team Iditarod 1, 135 pounds is on the sled.
In Team Iditarod 2, 180 pounds is on the sled.
In Team Iditarod 3, 225 pounds is on the sled.

Time Cap: 4 minutes each

All six members
Points Available: 100 points
Location: Tennis Stadium
3:45 – 5:45

Each member completes the following as a relay (men first, women follow)
15 Thrusters (95 / 65 lbs)
3 Legless Rope Climbs
12 Thrusters (95 / 65 lbs)
2 Legless Rope climbs
9 Thrusters (95 / 65 lbs)
1 Legless rope climb

Time Cap: 25 minutes

All 6 members
Points Available: 100 Points
Location: Soccer Stadium
Saturday morning

Three rounds for time of:
30 Squats with the Worm shouldered
30 Burpees over the Worm

Time Cap: 15 minutes

All 6 members
Points Available: 100 points
Location: Soccer Stadium

Each couple completes:
Run 500 meters
25 GHD Ball passes
25 Overhead squats (140 / 95 lbs) in unison
25 Wall burpees, alternating partner

When the first couple crosses the finish line the next pair starts, etc.

Time Cap: 25 minutes

Only the top 20 teams overall after this event will move on to the final events on Sunday afternoon.

Thursday 8:20 – 8:50

1 rep max Clean and jerk

Time Cap: 5 minutes

Wednesday 1:00 – 3:30

21-15-9 reps for time of:
Deadlift
Box jump

Time Cap: 10 minutes

Men 40-44: 315 lbs, 30” box
Men 45-49: 275 lbs, 30” box
Men 50-54: 255 lbs, 30” box
Men 55-59: 225 lbs, 24” box
Men 60+: 205 lbs, 20” box
Women 40-44: 205 lbs, 24” box
Women 45-49: 185 lbs, 24” box
Women 50-54: 165 lbs, 20” box
Women 55-59: 145 lbs, 20” box
Women 60+: 125 lbs, 14” box

Thursday 9:15 – 12:35

For time:
100 Double-unders
100 meter Run
4 Rope Climbs
100 meter Run
30 Axle front squats
100 meter Run
100 meter Farmer carry
20 Dumbbell snatch, alternating
100 meter Run

Time Cap: 15 minutes

Men 40-44: 135 lb axle, 70 lb DBs
Men 45-49: 135 lb axle, 70 lb DBs
Men 50-54: 135 lb axle, 70 lb DBs
Men 55-59: 3 climbs, 115 lb axle, 50 lb DBs
Men 60+: 50 double-unders, 3 climbs, 105 lb axle, 45 lb DBs
Women 40-44: 95 lb axle, 50 lb DBs
Women 45-49: 95 lb axle, 50 lb DBs
Women 50-54: 85 lb axle, 40 lb DBs
Women 55-59: 3 climbs, 75 lb axle, 35 lb DBs
Women 60+: 50 double-unders, 2 climbs, 55 lb axle, 25 lb DBs

Tuesday 8:00-12:10

Five rounds for time of:
400 meter Run
15 Overhead Squats

Time Cap: 20 minutes

Men 40-44: 95 lbs
Men 45-49: 95 lbs
Men 50-54: 95 lbs
Men 55-59: 95 lbs
Men 60+: 75 lbs
Women 40-44: 65 lbs
Women 45-49: 65 lbs
Women 50-54: 65 lbs
Women 55-59: 65 lbs
Women 60+: 45 lbs

Wednesday 8:00 – 12:10

For time:
50 Shoulder-to-overhead
Arm-over-arm Sled Pull, ⅓ of field
40 Burpees
Arm-over-arm Sled Pull, ⅓ of field
30 Sumo deadlift high-pulls
Arm-over-arm Sled Pull, ⅓ of field
Sprint to Finish

Time Cap: 20 minutes

Men 40-44: 115 lbs, 88 lb KB
Men 45-49: 115 lbs, 88 lb KB
Men 50-54: 95 lbs, 88 lb KB
Men 55-59: 95 lbs, 72 lb KB
Men 60+: 75 lbs, 53 lb KB
Women 40-44: 75 lbs, 62 lb KB
Women 45-49: 75 lbs, 62 lb KB
Women 50-54: 75 lbs, 53 lb KB
Women 55-59: 65 lbs, 53 lb KB
Women 60+: 55 lbs, 35 lb KB

Tuesday 2:48 – 5:00

For time:
30 Handstand push-ups
Sled drag, down and back the field
30 Pull-ups

Time Cap: 9 minutes

Men 55-59: HSPU to 2” pad and 25 Reps
Men 60+: Handstand push-ups to 4” pad 20 Reps
Women 50-54: Handstand push-ups to 2” pad 25 Reps
Women 55-59: Handstand push-ups to 4” pad 20 Reps
Women 60+: Handstand push-ups to 4” pad 15 Reps