Flow:

• The athlete will start standing at full extension behind the dumbbell facing the camera.
• At the call of 3-2-1-Go the timer will start and the athlete will begin completing 8 dumbbell snatches with their right hand.
  * Reaching to the dumbbell before the timer starts will result in a false start penalty 
• Once 8 dumbbell snatches are completed the athlete will move to the box and complete 16 dumbbell box step overs. 
• They will then complete 8 dumbbell snatches with their left arm.
• On completing the second set of dumbbell snatches they will move to the walking lunge station and complete a 50' (25' down and 25' back) dumbbell walking lunge.
• Athletes will repeat this sequence until the 20 minute time cap is reached.

If the athlete is going for another attempt during the same video:

• Timer needs reset to start from zero
• All equipment must be reset as per the floor plan and workout standards.
• Athletes may make as many attempts during their video as they would like. 

Movements:

DUMBBELL SNATCH:

• A muscle snatch, power snatch, squat snatch and split snatch are all allowed as long as the start and finish positions are met
• Each rep starts with both heads of the dumbbell on the ground.
• Using one arm, the dumbbell is moved from the ground to overhead in one motion
• You must use the same hand for every repetition of the designated round
• The rep is credited when:
  - The feet are inline
  - Knees, hips, and elbow of the working arm are fully extended
  - The middle of the dumbbell is in line with, or slightly behind the body when viewed from side profile
  - The dumbbell must finish directly over the shoulder, not out to the side, and the body must be vertical, not leaning to the side
• The non working hand/arm may not come into contact with any part of the body or leg during the dumbbell snatch

DUMBBELL BOX STEP OVER:

• This is a standard box step over using a 24/20 inch box with the athlete holding a single 70/50 pound dumbbell
• Athletes may hold the dumbbell however they want
  * The dumbbells may not be be rested on the legs at any time
• For the rep to count, the athlete must step up on top of the box, both feet must come into contact with the top of the box
  * Full extension of the knee and hips are not required
• Alternating step ups are not required
• The athlete must then STEP DOWN on the opposite side of the box
• The repetition will count when both feet are on the floor on the opposite side from where the athlete started
• The athlete may turn on top of the box, step down backwards and then step forwards for the next repetition
  * The athlete may face any direction to complete the box step overs
• Only the feet are allowed to come into contact with the box
• Gymnastic grips MAY NOT be used

DUMBBELL WALKING LUNGE:

• This is a standard walking lunge with the athlete holding a single 70/50 pound dumbbell
• Athletes may hold the dumbbell however they want
  * The dumbbell may not be be rested on the legs at any time
• Once the dumbbell is in a carrying position the athlete will begin lunging, alternating legs for the entire 25' length
• Athletes must completely pass the 25' line then turn around and complete a second 25' length
• Athletes do not need to come to a stop when alternating legs but they must pass through a position in which the knees and hip are fully extended
• If the athlete shuffle steps, does not alternate legs or fails a lunge they must move back to the spot of the last good repetition
• At the end of each 25' section both feet must clearly pass the white line and the athlete must finish with the knees and hip fully extended with the dumbbells in control

Flow:

• The athlete will start seated on the Rower.
• At the call of 3-2-1-Go the timer will start and the athlete will begin completing 1000 meters.
  * Having the hands on the rower handle before the timer starts will result in a false start penalty.
• Once the row is completed the athlete will move to the pull-up bar and complete 75 toes-to-bar. 
• After completing the toes-to-bar move to the HSPU station and complete 25 Wall Facing HSPU's.
• After completing the Wall Facing HSPU, move back to the pull-up bar and complete 25/20 bar muscle-ups.
• Finally, move back to the HSPU station and complete 25 additional Wall Facing HSPU's.
• Time will stop when the athlete completes the last Wall Facing HSPU (lock out at the top of the HSPU).
  
  

If the workout is not completed during the time cap, the score will be the total reps completed at the time cap.

If the athlete is going for another attempt during the same video:

• Timer needs reset to start from zero
• All equipment must be reset as per the floor plan and workout standards.
• Athletes may make as many attempts during their video as they would like.

Movements:

ROW:

• The rower must be set to count down from 1000 meters. The athlete must stay on the rower until 0 meters are visible on the monitor before they get off.
• 1 repetition will be awarded for every 100 meter completed.
  * You may move the camera to show the rower monitor - time must also be in frame.

TOES TO BAR: 

• In the toes-to-bar, the athlete must go from a full hang to having the toes/feet touch the pull-up bar simultaneously.
• At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the plane of the bar.
• Overhand, underhand or mixed grip are all permitted. 
• Both feet must come into contact with the bar at the same time, between the hands. 
• Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

WALL FACING HSPU:

• This movement will start with the athlete standing in front of the wall.
• The athlete can get to the inverted position in any manner but BOTH hands must be in contact with the tape line and the arms fully extended before starting their first repetition.
• When the hands are on the tape line, the arms are locked out and inline with the shoulders and the body, hip fully extended, the athlete may begin the first repetition.
• The athlete will descend until the head touches the floor and then press, returning to the arms being locked out and inline with the body.
• The repetition starts and finishes from the inverted position where both hands are on the tape line as above.
• Toes do NOT have to remain in contact with the wall for the duration of the repetition, just at the start and finish positions.
• The athlete’s feet may not pass outside the width of the hands.
• BOTH hands must be in contact with the tape line for the repetition to count.
• Kipping or strict HSPUs are allowed as long as they meet the criteria outlined above.
• Ground must be level and hands and head must be even.

BAR MUSCLE UP

• In the bar muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground.
• Kipping the muscle-up is acceptable, but pullovers, rolls to support and glide kips are not permitted. 
• The toes may not rise above the height of the bar during the kip.
• At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or just in front of the hands. 
• Athlete must pass through some portion of a dip before locking out on top of the bar.
• Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.
• Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. 
• Removing the hands to rest while on top of the bar is not allowed.