Athletes will have 90s to complete their jump rope, and their max lift. Athletes may not move to the max lift until the jump rope is complete. All lifts must be started before the 90s internal is complete, but may carry into transition period

Flow:
1) Male athletes will start, complete their jump rope, and with the remaining time hit a 5RM “touch and go” Snatch. After the 90s interval, there will be a 15s transition before the next interval starts
2) Female athletes will go second, complete their jump rope, and with the remaining time find a 5RM “touch and go” Clean.
*Intervals will alternate and continue for the 3RM, and 1RM

Double Unders:
– The rope must start behind the athlete’s body. For reps to count, the rope must clearly pass under the athletes feet twice per one jump. Any reps that catch the feet will not be counted toward the final count
*Single unders only need to pass under the feet once

TnG Snatch:
– Barbell starts on the floor, and in one fluid motion lifted overhead. Athlete must show control with the knees, hips, and arms fully extended with the bar locked out overhead.
– After completion of the first rep, the athlete must return the barbell to the floor without letting go to complete their next rep.
– Athletes may rest with the bar overhead, or in their hips, but once the barbell descends to the floor it must make contact and instantly go into the next rep.
– A pause on the floor will be a no rep, and the entire set will be terminated
– Any style of snatch is permitted. No hang snatches are allowed.

TnG Clean:
– Barbell starts on the floor and in one fluid motion i lifted to the shoulders. In order for the rep to count, the athlete must be standing with knees/hips fully extended, with both elbows in front of the bar showing control.
– After completion of the first rep, the athlete must return the barbell to the floor without letting go to complete their next rep.
– Athletes may rest with the bar on their shoulders, or in their hips, but once the barbell descends to the floor it must make contact and instantly go into the next rep.
– A pause on the floor will be a no rep, and the entire set will be terminated
– Any style of Clean is permitted. No hang cleans are allowed.

Athletes will have 15 minutes to complete as many rounds and reps as possible. Athletes will alternate full rounds, and are required to complete all of the work in their round before their partner may start the next round. Teams will add 1 burpee after each successfully completed round.

Flow:
1) Athlete one will start and complete 5 Burpees, 10 KB Thrusters, and Calories on the assault bike.
2) Once completed, Athlete 2 will begin with 6 Burpees, 10 KB Thrusters, and Calories on the assault bike.
3) This flow will continue with each athlete adding 1 burpee after each round

Burpee to 6” target
– athlete will begin standing in the full upright position, make contact with their chest and thighs on the ground at the same time and then stand up to jump and touch the pullup bar with both hands simultaneously hitting the bar
– Athletes may step, jump, or crawl back to touch their chest, as well as step/jump up to get to their feet.
– In order for the rep to count, athletes must meet the chest/thigh standard on the ground and both hands on the pullup bar.

KB Thrusters
– Athletes will bring one kettlebell to their shoulder in any way they’d like. KB must be resting in the front rack position. If the kettlebells are resting vertically on the top of the shoulders, the rep will not be counted
– For reps to count, Athletes must clearly pass their hips below parallel and stand to full extension of the hips/knees and press the kettlebell overhead showing full lockout and control with the bells over the midline of the body.
– If the kettlebell is dropped from the shoulders or overhead, that entire set will be terminated and the athlete will start back at ZERO reps.

Assault Bike
– Athletes may adjust the seat however they’d like, but may not touch the monitor.
– Athletes may not get off the assault bike until the calories have been completed, otherwise a penalty will be added to the score.
– Judges will reset the monitor after each round

This workout is comprised of 2 scores. Score 1 will be the time to complete 21-15-9 of partner deadlifts and synchro Handstand Pushups. Score 2 will be the total reps of the final gymnastic movement at the end

Flow:
1) Athletes will start against the wall, and at the call of GO you will move to your barbell with the Male athlete on the heavier loaded side, and the female on the lighter loaded side. From there, 21 partner deadlifts will be completed followed by 21 synchro handstand pushups (DB Press for Scaled). Once the round of 21 is complete, athletes will move their barbell forward and complete 15 deadlifts and 15 handstand pushups. After the set of 15, athletes will move their barbell forward to complete their final 9 reps.
2) Once completed, athletes will have the remaining time to complete 30 toes to bar (Hanging knee raise for Scaled) and max reps of their divisions gymnastic move. Only 1 working, and 1 resting during the gymnastic moves.

Partner Deadlifts:
-For reps to count, athletes must lift the bar together until both athletes reach full extension of the knees and hips and are standing tall in the upright position.
– Once the rep is counted, teams will return the barbell to the floor and simultaneously make contact with both sides to the floor before returning to the upright position.
– Athletes may not cross their arms, or drop the bar from above the knees. If the bar is dropped. The last rep will not be counted toward the final count.
– Males must be on the heavier side, and females on the lighter side. No switching

Synchro Handstand Pushups
– The synchronization will be at the top of the rep, with athletes arms/hips/knees fully extended, head back through the midline, and hips clearly off the wall.
– To start, athletes must kick up into a full locked out position. If kicking onto the head to start, that rep will not be counted toward the total reps
– Once teams are locked out at the top, the athletes heads must clearly make contact with the mat, and return to full lockout position with hips off the wall.
*Athletes may touch their head and return to lockout at different times, but must show lockout at the same time for reps to count
– Each team will have 1 large designated box that both athletes hands must be completely inside. Fingers on the line will not be counted as reps.

Dumbbell Shoulder to overhead:
– The synchronization will be at the top of the rep, with athletes arms/hips/knees fully extended and head back through the midline.
– Reps will begin with both dumbbells in the front rack position. If the DBs are resting vertically on the top of the shoulders, the rep will not be counted.
– For reps to count, both athletes must show control of the dumbells overhead before returning them to the front rack position. Athletes are not required to synchro the down or up motion of the press, just in the overhead position
– Any style of press is allowed.
– If the dumbbells are dropped from anywhere above the knees, that entire set will be terminated and the athletes will start back at ZERO reps.

Toes to bar:
– Athletes will begin in the full hang position with their feet off the ground. The heels must pass behind the vertical plane of the bar, and both feet must make contact inside the hands at the same time in order for reps to count.

Hanging Knee Raises:
– Athletes will begin in the full hang position with their feet off the ground. The heels must pass behind the vertical plane of the bar, and both knees must raise above the horizontal line of the hips at the same time in order for reps to count.

Bar MU
-Athletes will begin in the full hang position with their feet off the ground. The heels must pass behind the vertical plane of the bar before the athlete kips above the bar.
– Athletes must pass through some portion of a dip for reps to count
– Athletes may re-grip at the top of the bar, but may not forward lean/rest at the top of the bar. If done, the next rep will not be counted
– If an athletes hands slip off the bar on the way up, or their feet make contact with the pullup rig, the rep will not be credited toward the total.

Chest To Bar Pullups
– Athletes will begin in the full hang position with their feet off the ground. The heels must pass behind the vertical plane of the bar, and the chest must clearly make contact with the bar anywhere below the collarbone.
– Any style of kip is allowed

Banded Pullups
– Athletes will begin in the full hang position, and then pull their chin over the vertical plane of the pullup bar
– Athletes may do strict or kipping with the band
– Athletes may choose to do pullups without a band

– Teams will Alternate running on the True Form Treadmill to complete their respective distances For Time. Athletes may switch at any time, but in order for distance to count the other athlete must have the barbell in the front rack position. Once the bar is dropped, the athlete must stop running.
– Both hands must remain on the barbell at all times, athletes may not cross their arms to hold the bar on their shoulders.