*Workout starts with the athlete in front of a loaded barbell and on the start of the clock counting up starts with the clean and jerks.
*Start each rep of the clean and jerk with the barbell on the ground. Touch and go is permitted. The lift must have two distinct phases: the clean and the jerk. Power cleans, squat cleans, and split cleans are permitted, and after the clean the barbell must make contact with the shoulders. It is not necessary to lock out the hips and legs to complete the clean before lifting the bar overhead. You can press, push press, push jerk or split jerk the barbell to an locked out overhead position with the arms, hips, and legs extended and feet in one line.
*Clean and jerk starts with 8 reps in round 1 and goes down by 2 reps each round with ascending load. After finishing the clean and jerk reps athlete moves to the toes to bar/chest to bar pull-ups or ring muscle ups.
*In the 1 minute rest period between rounds athlete must set up the barbell for the next round adding plates or can use multiple preloaded barbells. Athlete can receive assistance loading the barbell.
*Toes to bar start with the athlete in full hang and the rep is credited when the toes touch the pull-up bar with both feet at the same time. 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 verical plane of the bar.
*Each rep of the chest to bar pull-up must start with arms fully extended and feet off the ground. Any style of pull-up or grip is permitted. The rep is credited when the athletes chest clearly comes into contact with the bar at or below the collarbone.
*In the ring muscle-up, the athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The rep is credited when the athlete is supported above the rings with arms fully extended.
*The score is total reps completed including clean & jerks
*Workout starts with the athlete standing tall next to a barbell set up with standard hight weight plates. On the start of a clock set up to count down from 10 minutes athlete starts with the first movement, lateral burpees over bar. After finishing all the reps he moves to a second movement, barbell ground to overhead and then to the final movement, wallballs. The goal is to do as many reps in 10 min as possible of those 3 movements.
*Lateral burpees start with the athlete standing next to a barbell. Athletes may jump or step back to reach the bottom position, touching their chest and thighs to the ground. Rep finishes with the athlete jumping or stepping up and jumping over the barbell. A two-foot takeoff is not required, but both feet must be off the ground as the athlete passes over the bar. Each rep is counted when the athlete lands on the ground on the opposite side with both feet. Touching the barbell is a “no rep” and the whole movement must be repeated.
*Ground to overhead starts with the barbell on the ground. Touch and go is permitted. The athlete must lift the barbell overhead using any style or technique (clean & jerks any style, snatches any style) to an locked out overhead position with the arms, hips, and legs extended and feet in one line.
*In the wall-ball shot, the medicine ball (9kg) must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height (305cm). If the ball hits low or does not hit the wall, it is a no rep.