Event 1 

RX

AMRAP in 10 Minutes

4 Toe-To-Bar
7 Burpee Box Jump 24/20”
10 Overhead Squat 75/55 lb

Scaled

AMRAP in 10 Minutes

10 Sit-up
7 Burpee Box Jump or Step up 24/20”
10 Front Squat 75/55 lb

 RX division must perform a two footed jump. Step ups are allowed in the scaled division.  Sit-ups will be performed using dumbbells as anchors and as a target.

Event 2

RX

Your choice of the following…

AMRAP in 7 Minutes

1-2-3-4-5-6-7 …
Bar muscle up
3-6-9-12-15-18 …
Barbell shoulder to overhead 115/85 lb *

OR

AMRAP in 7 Minutes

3-6-9-12-15-18 …
Pull-up
3-6-9-12-15-18 …
Barbell shoulder to overhead 115/85 lb *

*Strict press, Push press, Push Jerk or Split Jerk are allowed.

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please note: Athletes completing ANY amount of bar muscle ups will be ranked higher than athletes choosing to perform pull-ups.  You may attempt bar muscle ups if you like and switch to pull-ups if you are unsuccessful. Once you make either a muscle up or a pull-up, you MUST continue with that movement for the duration of the workout.  [/creativ_alertbox]

Example:

Athlete A completes the round of 7 bar muscle ups and 17 STO, Athlete B completes the round of 18 pull-ups and 18 STO, Athlete C completes 1 bar muscle up and 3 STO.

Rankings would be as follows.

1. Athlete A
2. Athlete C
3. Athlete B

Scaled

AMRAP in 7 Minutes

3-6-9-12-15-18…

Deadlift 95/65 lb
Barbell shoulder to overhead 95/65 lb *

*Strict press, Push press, Push Jerk or Split Jerk are allowed.

Event 3 

TBA