General info

For Time:

42 thrusters (men)/front squats (women) 95 pounds
42 pull ups

30 thrusters (men)/front squats (women) 115 pounds
30 chest to bar pull ups

18 thrusters (men)/front squats (women) 135 pounds
18 bar muscle ups

*10 min time cap

At the call of “3,2,1,go!” athletes will begin doing thrusters/front squats, one athlete working at a time. Once 42 thrusters/front squats are completed, athletes will move to the pull up rig and complete 42 pull ups. The athletes will then add 20 pounds to their barbell and being the round of 30, followed by adding 20 pounds and completing the round of 18.

**Athletes must slap hands when switching out.**

Movement Standards

Pull up - This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar.

Chest to bar pull up - This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

Bar Muscle Up - In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over 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.

Thruster - This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed if the bar is on the ground. Using a ball, box or other object to check for proper depth is not allowed. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Front Squat - Each set of front squats starts with the barbell on the ground. No racks are permitted. The athlete will clean the barbell to the shoulders and then must have the hip crease clearly pass below the knee with the barbell in the front rack. Each rep begins and ends with the athlete standing with the hips and knees fully extended. A squat clean for the first rep is permitted.


The score for this workout is the total time taken to complete the listed movements.

If teams are unable to complete the entirety of the workout under 10 minutes, the score will be the total number of reps completed under the time cap.