For Time (15:00 CAP)

10 Wall Walks (Partial WW)

40 Front Squats 165/115 (115/75)

10 Wall Walks (Partial WW)

30 Power Cleans 165/115 (115/75)

10 Wall Walks (Partial WW)

20 Squat Clean Thrusters 165/115 (115/75)

Split work as needed. One partner works while the other rests.

Score = Total Time

Tie Break = after the 3rd set of Wall Walks

FLOW & STANDARDS

Both athletes will begin standing together at their start mats. At 3,2,1 GO one partner will run to the wall to begin wall walks while the other will wait at the barbell. Athletes may swap at any point but must swap at their barbell and tag each other in. When completing barbell work, both athletes must remain at the barbell until ALL REPS are completed. Once the final rep is done and the barbell is back on the floor, athletes can run to the wall to begin their subsequent sets of wall walks. If an athlete is waiting at the wall for their partner to finish the barbell work, they will be asked to come back to the barbell. The work will continue in that format until all reps are complete or the time cap has been reached.

WALL WALKS: There will be 2 lines on the floor: one 10" from the wall and another 36" from the wall. This is for both divisions.

For Rx, the rep begins with the body on the floor. Both feet must be on the wall before hands cross the line 36" away from the wall. Both hands must touch the line 10" from the wall. Feet MAY NOT come down off the wall until both hands are across the 36" line on the way back. The rep is credited when the chest is on the floor, including the final rep. If any of those standards are not met, it will result in a no-rep and the rep will have to be repeated to standard before moving on.

For Scaled, athletes will begin with their chest on the floor and hands on the far side of the 36" tape. Both feet must be on the wall before beginning to walk hands back. Both hands clearly pass behind the line 36" from the wall at the back of the rep. No part of their hand may be touching the line at the end of the rep. The rep is credited when the hands are back at the start position on the other side of the line and the chest is on the floor, including the final rep. If any other those standards are not met, it will result in a no-rep and the rep will have to be repeated to standard before moving on.

FRONT SQUATS: All barbell movements will be taken from the floor. The barbell begins in the front rack position and athlete's hip crease must clearly pass below the top of the knee in the bottom of the squat. Above parallel or parallel squats will result in a no-rep. The rep is credited when athlete is standing with hips and knees fully extended with barbell in a supported front rack position. Dumping the barbell with hips and knees muted, even on the way up or for the final rep, will result in a no-rep. A squat clean is permitted to start your first rep.

POWER CLEANS: The athlete must take the barbell from the floor to the shoulders in one movement. Hang power cleans are NOT allowed. The rep is credited when athlete is standing with hips and knees fully extended with barbell in a supported front rack position and elbows in front of the barbell. Dumping the barbell with hips and knees muted will result in a no-rep.

SQUAT CLEAN THRUSTERS: The athlete must take the barbell from the floor to the shoulders in a full squat clean with the hip crease clearly below the top of the knee before thrustering it overhead. Catching in a deep power and riding in a squat is permitted; stopping in a power is not. Once cleaned, the barbell must be thrustered in one movement. Pausing at the top and pressing overhead is NOT allowed. Hang power cleans are NOT allowed. Once knees and hips extend in the thruster they must remain extended until barbell is fully supported overhead. Knees rebending in any way is NOT allowed. The rep is credited when athlete is standing with hips and knees fully extended with barbell in a supported position overhead with head clearly through the arms.

For Time (12:00 CAP)

36 DB Bench Press 50/35 (35/25)

18 Synchro DB Hang Snatch 50/35 (35/25)

6 Rope Climbs to 15' (8 Zombie Pulls)

30 DB Bench Press 50/35 (35/25)

15 Synchro DB Hang Snatch 50/35 (35/25)

5 Rope Climbs to 15' (6 Zombie Pulls)

24 DB Bench Press 50/35 (35/25)

12 Synchro DB Hang Snatch 50/35 (35/25)

4 Rope Climbs to 15' (4 Zombie Pulls)

Athletes split DB Bench and Rope Climbs as needed with one athlete working while the other rests.

FLOW & STANDARDS

Athletes will begin both standing on their start mat. At 3,2,1 GO Partner 1 will run to the bench to begin their bench press. Athletes may swap at any point within their bench press. After all bench press reps are completed, both athletes will move to the Hang Snatch station with 1 DB each to begin their hang snatches. Once all the hang snatches are complete, athletes will begin their rope climbs, working one at a time. The flow will continue until all reps are complete.

DB Bench Press: Rep begins with arms fully locked out. Rep is credited after one head of the DB clearly touches the body at bottom of the rep and is credited when the arms are fully locked out above body. Tipping the DBs to create leverage and shorten the range of motion is NOT ALLOWED and will result in a no-rep. DBs must be brought back down to the body and safely set on the ground or handed to the next partner to swap. Dropping the DBs from the top or to your side with no control is NOT ALLOWED and will result in a no-rep.

DB Hang Snatches: The Hang position must be established before going into the snatch. Any rep taken straight from the floor will result in a no-rep. The rep is credited when both athletes have DB overhead in line with center of the body and knees, hips, and elbows fully extended.

Rope Climbs: Athletes may ascend the rope however they choose. The rep is credited when the athlete taps ABOVE the marked line. Tapping at or below the line will result in a no-rep. Athletes must descend to a safe height before dropping from the rope. Dropping from the top of the rope is NOT ALLOWED.

Zombie Pulls: There will be two marked lines on the rope and a 2x2' box taped on the floor under the rope. Athletes will begin standing with heels in front of the tape line furthest from them on the floor with hands clearly about the marked line on the rope. Athletes cannot move their hands to begin walking down until their arms are extended and body leaning back. At the bottom of the rep, their hands are beyond the bottom marked line and back on floor. On the ascent, they cannot begin walking their hands above the bottom marked line until their hips are off the floor. The rep is credited when the hands return to above the first marked line and athlete is fully standing with no support from the rope. Moving hands before the body is extended on the way down, before the hips come off the floor on the way up, or if the heels pass to or over the line at any point will result in a no-rep.

6 Sets, Alternating (3 each)

1:30 MIN WORK/:30 REST

Partner 1: 

20/15 cal bike (16/12)

Partner 2:

150 ft DBL DB Farmer Carry 50/35 (15ft segments, 10 lengths)

Max reps gymnastics movement in time remaining*

*Rx: Pull Up = 1pt, Chest to Bar = 2pt, BMU = 5pt

*Scaled: Jumping PU = 1, Jumping CTB = 2, Pull Up = 5

Score = total gymnastics points

FLOW & STANDARDS

Both athletes will begin standing at their bikes with one hand each on the handlebars. At 3,2,1 GO Partner 1 will begin cycling until their prescribed calories are met. Partner 2 will begin their Farmer Carry. Once Partner 2 completes their carry, they will immediately head to the rig to begin their max gymnastics reps until the 1:30 mark. At the 1:30 mark, the interval is over, athletes will have :30 to rest and transition and the workout will continue with athletes alternating rounds for 6 rounds.

Athletes must select which gymnastics movement they will do for the entirety of the workout and confirm it with the judge prior to the event. They may NOT start with one gymnastics movement and change within the set or workout. Partners can select different gymnastics movements. Completing the Bike counts for 15 points each round. Not completing the full bike calories within the interval will result in a score of 0 for the bike portion of that interval.

BIKE: The bike monitor must read ZERO before athlete can begin pedaling and the prescribed calories must be met before the 1:30 mark for the bike to count. Rollover calories after the end of the interval will NOT count. Athletes may have assistance resetting the monitor and bike seat height, but ultimately it is up to them to ensure the monitor reads 0 and bike is appropriately set to their height before they begin pedaling. There will be 1 bike per pair.

PULL-UPS: Rep begins with arms fully locked out and feet off of the ground and is credited when chin is clearly above the bar. Strict, kipping, and butterfly are all allowed.

CHEST TO BAR: Rep begins with arms fully locked out and feet off of the ground and is credited when chest makes physical contact with the bar beneath the collarbone. Chest missing the bar will result in a no-rep even if height is achieved. Strict, kipping, and butterfly are all allowed.

BMU: Rep begins with arms fully locked out and feet off of the ground and is credited when the body is supported above the bar with locked elbows. Athletes must pass through some portion of a dip at the top of the rep. NO PART of the feet, including toes, may break the plane of the bar in the kip.

JUMPING PU/CTB: All jumping movements will be measured for rig to be 6" from top of athletes head. Athletes may use boxes or pads to get to the appropriate height. If partners are different heights, they are welcome to use different boxes or pads as long as the extra box/pads are set against the wall when not in use. Rep begins when arms are fully extended and ends when chin is clearly over the bar in pull-ups or chest clearly makes contact with the bar below the collarbone in CTB.

12:00 AMRAP

36 Double Unders (36 SU)

3 Burpee Box Get Overs 40” (30”)

12 Toes to Bar (Knee Raises)

3 Burpee Box Get Overs 40” (30”)

+

Max cal row

Score 1 = Total reps on AMRAP

Score 2 = Total row calories

FLOW & STANDARDS

Both athletes will begin standing at their rower with one hand each on the flywheel. At 3,2,1 GO Partner 1 will begin rowing while Partner 2 begins the AMRAP. Partners may swap at any time, but must swap at the rower. The workout continues with one partner working on the AMRAP and one rowing for calories until the end of the 15:00. This is a 2-scored event: AMRAP score & Row Calories.

If the athlete working on the AMRAP wishes to switch while on the opposite side of the box that the rower is on, they must get over the box (no burpee required) before tagging the rowing partner. The rowing partner must then also get over the box (no burpee required) before beginning the AMRAP.

DOUBLE UNDERS/SINGLE UNDERS: The rep is credited when the rope successfully spins under the feet twice and once for the single under. The rope must be spinning forward.

BBGO: The chest must touch the floor in the burpee. Athletes may get over the box how they please as long as the following standards are met: both hands touch the box, at least 1 foot touches the box, the trailing foot may NOT go on the side of the box, and the athlete cannot lead with the butt and sit on the box. The rep is credited when both feet are on the floor and athlete is standing on the opposite side of the box from where they began.

TTB: The rep begins with arms fully locked out with feet off of the ground and is credited when both toes make contact with the bar at the same time between the athlete's hands. The heels must break the vertical plane of the rig when kipping in a TTB. Missing the rig, having feet make contact at different times, having only 1 foot make contact, making contact outside the hands, or having the heels not come behind the vertical plane of the bar will all result in a no-rep.

KNEES TO CHEST: The rep begins with arms and legs fully extended in a dead hang and is credited when both knees come above athletes hip height. Strict or kipping is allowed. If strict, athlete may not receive assistance from the floor to control swinging. If kipping, the heels must break the vertical plane of the rig. Having the knees not come high enough will result in a no-rep.

ROW: Athletes may have the damper and feet straps set however they wish and may change them within the workout. All calories count toward the score so monitor should remain running throughout the entire workout. If the monitor is reset at any point, the calories accrued beforehand will be lost.