NOTE: You MUST submit a video if your score is different than or not listed on the Official Semifinals Leaderboard.

As many rounds and reps as possible in 10 minutes of:

1 clean
1 bar muscle-up
*After completing a round, add 1 rep to each movement.

35-54 division:

Women 125 lb (56 kg)
Men 185 lb (83 kg)

55-59 division:

Women 105 lb (47 kg)
Men 155 lb (70 kg)

60-64 division:

Rounds 1,2,3,4,5 = Chest to bar pull ups; Rounds 6+ = Bar muscle ups

Women 95 lb (43 kg)
Men 135 lb (61 kg)

65+ division:

Rounds 1,2,3,4,5 = Chest to bar pull ups; Rounds 6+ = Bar muscle ups

Women 75 lb (34 kg)
Men 115 lb (52 kg)

NOTE: You MUST submit a video if your score is different than or not listed on the Official Semifinals Leaderboard.

For time:

60/75-calorie row
21 shoulder-to-overheads (weight 1)
60/75-calorie row
15 shoulder-to-overheads (weight 2)
60/75-calorie row
9 shoulder-to-overheads (weight 3)

Time cap: 20 minutes

Women: 85, 125, 155 lb (38, 56, 70 kg)
Men: 135, 185, 225 lb (61, 83, 102 kg)

35-54 divisions
Women: 85, 125, 155 lb (38, 56, 70 kg)
Men: 135, 185, 225 lb (61, 83, 102 kg)

55-59 division
Women: 65, 85, 125 lb (29, 38, 56 kg)
Men: 95, 135, 185 lb (43, 61, 83 kg)

60-69 divisions
Women: 55, 65, 85 lb (25, 29, 38 kg)
Men: 75, 105, 135 lb (34, 47, 61 kg)

70+ division
Women: 45, 55, 75 lb (20, 25, 34 kg)
Men: 65, 85, 105 lb (29, 38, 47 kg)

NOTE: You MUST submit a video if your score is different than or not listed on the Official Semifinals Leaderboard.

3 rounds for time of:

30-foot handstand walk (15 feet [4.57 meters] out and back)
30 pull-ups
30 lateral burpees over the dumbbell
30 toes-to-bars

Time cap: 20 minutes

35-54 division:

Handstand walks must be completed in 15-foot sections.

55-64 division:

Handstand walks must be completed in 5-foot sections.

65+ division:

Plate-walks on a box instead of handstand walks.

NOTE: All athletes MUST submit a video for this test. Maximum length of videos is 5 minutes.

Heaviest single complex completed of:

Deadlift, Hang Clean, and Thruster.

Women MUST use 35lbs barbell

Men MUST use 45lbs barbell

Movement standards:

Deadlift: This is a traditional deadlift with the hands outside the knees and a double overhand grip. Sumo-deadlifts are not allowed. The barbell must be starting at the floor and lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Hang clean: The hang clean will be completed immediately following the deadlift, starting in a fully standing position, with the hips and knees fully extended and shoulders behind the bar, before re-dipping to initiate the hang clean. The bar may not be lowered past the knees after it has been deadlifted. Power cleaning the barbell from the ground in one continuous motion is not permitted. Any variation of the hang clean is acceptable (power, squat, split or muscle), as long as the above requirements are met. The rep is complete when the athlete’s hips and knees are fully extended, and the bar is racked on the shoulders with the elbows clearly in front of the bar. If a split clean is used, the feet must be brought back together under the athlete’s body, with the hips and knees fully extended, before the repetition is counted. 

Thruster: The thruster will be completed immediately following the hang clean, starting in a fully standing front rack position. A squat clean into the thruster is NOT allowed. From the front rack standing position, the athlete must complete a full front squat with the crease of the athlete’s hips passing clearly below the top of the athlete’s knees in the bottom of the squat. The rep is credited when the athlete’s hips, knees, and arms are fully extended and the barbell is directly over, or slightly behind, the middle of their body. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

Video submission standards:

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 visible timer should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that the the shoulders are behind the bar at the top of the deadlift, the barbell does not drop below the knees for the hang clean, the full front squat is achieved for the thruster, and the barbell is locked out overhead at the end of the complex. Following completion of the lift, again show the plates demonstrating the maximal load that was used.