For The Girls

Partners each have 1 minute to accumulate as many reps as possible for each movement.  Once a partner starts, they keep the same order to complete the movements.  Eg. P1 started on chest to bar pull ups, then P2 did C2B, P2 cannot go first on the thrusters.

For bar muscle ups, the athlete must pass through some portion of the dip, without their toes going over the plane of the bar, and lock out on top with their shoulder over top or in front of the bar.  You cannot remove your hands from the bar or have any part of the forearm touch the bar.  For chest to bar pull ups, the athlete must touch their chest to the bar below the collar bone, in between the hands.  For the pull up, the athlete must get their chin over the plane of the bar.  For all three movements, the heels must pass behind the rig when starting the movement and from a hang.  For ring rows, the athletes heels must be behind the lie under the rig while pulling the rings to their chest.  Feet can be on the heels or flat as long as the legs are nt bent at the knees and no kipping motion is used.

Thrusters can be started with a squat clean into the first rep but it is not required.  In the squat portion, the hip crease must be lower than the plane of the knees.  The barbell must travel in one smooth motion to a full extension overhead with the knees, hips, and elbows fully extended.  The rep is completed at the top of the thruster.  The barbell cannot be dropped from above the hips on any reps or that rep will have to be repeated or not count.  

Double unders count every time the skipping rope passes twice underneath the feet, and single unders every time the rope passes once underneath the feet.  

Complete the burpees over partner first to get a time stamp that may be used as a tie breaker later.  You may divide the reps up any way you want and there is no minimum work requirement for partners for any movements.

Burpees must be two-foot and single-foot take-off jumping over the partner.  Stepping in and out is permitted.  

For dumbbell snatches, both heads of the dumbbell must touch the floor on every rep.  The dumbbell can switch hands anywhere on the way down or on the floor.  Opposite hand must not touch the body or the dumbbell on the the way up.  Dropping the dumbbell from any height is not permitted and will be counted as a no rep.  

For toes to bar, both toes must touch the bar between the feet.  For hanging knee raises, both knees must come above the plane of the hip.  An overhand, mixed, or underhand grip is permitted.  The heels must cross behind the plane of the rig at the start of each rep.  Handstand mats will be provided for HSPU.  Any part of both hands must be on the line at all times.  The rep starts with full extension without hips touching the wall and only the heels and is completed when the athlete reaches full extension with only their heels touching the wall.  For plate ground to overhead, one end must touch the floor and the athlete must bring the plate overhead in one fluid motion, reaching full extension.

For this workout, P1 AMRAPs the OTS Cleans and Tire Flips while P2 does the 200m Run.  Athletes then switch when P2 returns from the run, and P2 continues the AMRAP where P1 left off.  This workout has two scoring weights; reps for the AMRAP, and reps for the 200m run.  Each is worth 50% of the workout.

Athletes must pick the sandbag up from the floor and must reach full extension of the hips before moving the sandbag over the shoulder with it dropping on the floor behind them. The sandbag must go over the shoulder and not pass through the arm or elbow.

For tire flips, athletes can use any method to get the tire to flip over to its opposite side.  Legs, arms, chest, etc., can all touch the tire.

Partners will have 8 Minutes and 1 barbell to complete the movements.  One partner completes the deadlift, one partner completes the clean & jerk.  Your score is the combined weight.  

Overhand or mixed grip is permitted on the deadlift.  Your hands cannot leave the barbell on the 2 rep max deadlift.  The athlete must reach full extension, shoulders over top of hips and knees, on both reps.  The 2-rep lift is complete when the athlete reaches full extension at the top of the second rep.

For the clean and jerk, the clean can be a muscle clean, power clean, or squat clean. The lift must be a single, continuous motion from the floor to the rack position. The jerk can be a push jerk or split jerk.  The barbell cannot be put down until both movements are completed.  The lift is complete when the athlete has the bar held above the head with arms, knees, and hips fully extended, over top of the feet. Raising the barbell overhead with bent elbows, then extending the arms in a separate motion (known as a press-out), is a no-rep.  Barbells cannot be dropped overhead from above the shoulders.