With a 12 minute time cap, each athlete on the 2-person team will have 6 minutes to complete a workout for max load.

The team can choose who completes what lift, but the order of the lifts will be completed as written above.

On the call of go - Athlete A will have 6 total minutes to complete their heaviest successful lift.

Once the 6 minute clock is complete, the next 6 minute interval will begin, and Athlete B will have 6 total minutes to complete their heaviest successful lift.

No transition time between the 6 minute intervals is permitted, it is a running clock.

Clean: Athletes can use a power clean or squat clean. Each rep starts from the ground. The bar must be cleaned from the ground to the shoulders in one motion. Athletes must fully stand with the bar to finish each rep.

Front Squat: Athletes start with the barbell racked on the front of the shoulders, descending downward into a squat. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel. The rep is complete when the athlete fully stands with the bar, with the hips and legs fully locked out.

Jerk: Athletes can use any of the following: push jerk, squat jerk, or split jerk in the receiving position. At the top of the rep, the jerk finishes with the barbell fully locked out overhead with the hips, knees and arms fully extended. With the barbell directly over the middle of the body. Athletes must fully stand with the bar to finish each rep, and recover their feet to the middle if using a split jerk.

With a 8 minute time cap, two athletes will pair up to complete this workout. On the call of go - athletes will complete their 20 synchro toes to bar, once completed athletes will complete 20 Jump Lunges. Finally, 20 synchronized reps of a single dumbbell devil’s press - meeting at the bottom of the burpee & the top lock out of the overhead press.

The athletes must complete all the reps of that movement, they cannot partition the reps at all, and are not allowed to tag in their teammate.

Once the three buy in’s are complete, the pair will work to complete max calories on the Bike.

Toes to Bar: The athlete can perform the toes to bar strict or kipping. To complete the rep, the athlete must have both toes touch the bar and the feet must break the parallel plane of the rig behind them.

Knees Above Parallel: The athlete will break the parallel plane of the floor with their knees (think of an L-sit position), and the feet must break the parallel plane of the rig behind them.

Dumbbell Devil's Press: Begin with dumbbells on the ground, perform a burpee, hike the dumbbells through the legs and swing the dumbbells overhead before lowering them for the next rep. The rep will be called as good when the dumbbells are locked out overhead with the hip and knee extended.

Bike: Athletes start in a sitting position on the bike, with their hands off the handles until the workout begins. Athletes must ensure that the bike hits the desired calorie count or meters before getting off the rower to proceed with the next phase of the workout. No rolling calories or meters will count.

On the call of go - Athlete A will start on the double / single under reps.

Athlete A is permitted to tag in Athlete B at any point, this workout is split as desired. The athletes may partition the reps in the exercise ,but the exercises must be completed in the order as written above.

Partner Wall Balls are to be completed together with Athlete A squatting then pressing the ball up to the target, as the ball falls into Athlete B's hands who then completes the same motion. Back and forth the ball is tossed until the 75 reps are completed.

Double Under: The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Single Under: The rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Deadlift: Each rep starts from the ground. The athlete can use any grip method they see fit including: double overhand grip and/or mixed grip. The athlete will stand with the bar, with the hips locked out and shoulders behind the bar to complete the rep. No bouncing of the weights on the floor will be counted.

Wallballs: Lift the medicine ball off the ground for the first rep and extend the hip fully, before dropping into a squat. Holding the medicine ball in the front rack position, stand and extend the hip, forcefully pushing the ball to the designated target. The rep will be counted as good when the hip passes below the crease of the knee and the ball hits the appropriate target. If the partner does not catch the ball, the partner must perform lift the medicine ball off the ground for the next rep, extend the hip fully, before dropping into a squat and starting the next throw.

Kettlebell Snatch: The Kettlebell begins on the ground. When the athlete is ready the may reach down pick up the Kettlebell and begin the movement with their chosen hand. The athlete may swing the Kettlebell between the legs or lift it straight from the floor in one continuous motion into the overhead position with the arm fully extended. For a Snatch to be counted the following rules will apply: Kettlebell moves in one continuous motion, not touching any part of the body to the overhead position. Either a Muscle Snatch or Power Snatch are permitted The non-working arm may not touch any part of the athlete or Kettlebell for a rep to count. Control in the Overhead Position must be achieved for the rep to count.

Overhead Squat: Athletes may snatch the rep, or take it from the floor however they would like. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended (no soft elbows will be allowed), and the barbell is directly over the middle of the body. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

With a 12 minute time cap, both athletes on the 2-person team will have 6 minutes to complete:
(A) 1 RM Jerk
(B) 5 RM BackSquat for max load.

Each lift starts from the rack.

The team can work at the same time, with mixed gender teams using one 20kg barbell.

Once the first 6 minute clock is complete, the next 6 minute interval will begin (B).

No transition time between the 6 minute intervals is permitted, it is a running clock.

Jerk: Athletes can use any of the following: push jerk, squat jerk, or split jerk in the receiving position. At the top of the rep, the jerk finishes with the barbell fully locked out overhead with the hips, knees and arms fully extended. With the barbell directly over the middle of the body. Athletes must fully stand with the bar to finish each rep, and recover their feet to the middle if using a split jerk.

Back Squat: Position the barbell on the upper back, feet shoulder-width apart, squat down with hips passing below the crease of the knees, then stand up.

Teams will start with the 2,000m row. Partners may swap on and off the rower as they wish until 2,000m is completed. Each athlete must perform some portion of the row.

Once done, they will begin the triplet of Jump Rope, Kettlebell Swing and Pull Ups, reps and scaling options vary depending on division.

Only one athlete may be working at a time on the triplet, but the work may be split as needed. Once the final pull up is completed, the workout is over.

Rowing: Athletes start in a sitting position on the rower, with their feet strapped in and hands off the paddle until the workout begins. Athletes must ensure that the rower hits the desired meter count before getting off the rower to proceed with the next phase of the workout. No rolling calories or meters will count. The monitor must be zeroed out between rounds by either the judge or the athlete.

Double Under: Perform a jump rope skip with the rope passing under your feet twice for each jump.

Kettlebell Swing: Hike the Kettlebell through the legs and then proceed by pushing the hips into the arms and swing the kettlebell in front of the body all the way to an overhead position. The rep will be counted as good when the base of the Kettlebell is facing the ceiling.

With a 10 minute cap, both athletes must chip at the reps of each movement; moving down the workout until all required reps of each exercise are completed.

Teams may not move onto another exercise or break of the reps of a certain exercise until all the required reps are completed.

At the top of each minute, the teams must also stop accumulating reps at the dumbbell exercise and perform 5 box jump overs. The teams may choose to share the reps of the Box Jump Overs between them or one athlete may complete all of them. Once the 5 reps are completed, the team may pick up the Dumbbells & Barbell and begin chipping at the reps.

*If there is a case where the last rep of the Dumbbell Devils press finishes after the minute has elapsed, the team must complete a final 5 box jump overs to receive a final score.

Dumbbell/Barbell Lunges: Hold dumbbells/barbell in Front Rack Position and then from a standing position, step forward, and lower your body until both knees form a 90-degree angle. Alternate legs for each rep.

Dumbbell/Barbell Push Press: Hold dumbbells/barbell in Front Rack Position, dip at the knees and hips, then explosively extend them to press the dumbbells/barbell overhead with full arm extension. The rep will be called as good when the dumbbells/barbell are inline with the hip knee and ankle overhead.

Dumbbell/Barbell Step Up: Hold dumbbells/barbell in either the suitcase or front rack position. Step up onto the box, come to full extension on the top of the box, extending the hip and knee. Step down and then switch legs.

Dumbbell Devil's Press: Begin with dumbbells on the ground, perform a burpee, hike the dumbbells through the legs and swing the dumbbells overhead before lowering them for the next rep. The rep will be called as good when the dumbbells are locked out overhead with the hip and knee extended.

Box Jump Overs: Start on one side of the box, jump with both feet leaving the ground at the same time, you may come in contact with the top of the box and DO NOT have to fully extend at the top, jump off the box landing on the opposite side of where you started.

Against a 9 Minute Clock, the team must complete all three couplets. The teams may break up the work as needed but may not move onto the next exercise until the previous work has been completed and the judge has awarded the reps.

Teams move from one couplet to the next with no break. Each couplet will be scored.

In the case of the Toes to Bar and Bike, The non-working athlete may NOT be on the bar or the bike until the Snatches and Cleans are completed. Same Sex genders will use the same barbell, mixed gender teams will use both a mens and womens bar.

Snatch: Lift the barbell from the ground to overhead in one motion, with full extension at the top. The rep will be called as good when the barbell is fully locked out overhead in line with the shoulder hip and ankle. Cycling the barbell is allowed.

Toes to Bar: The athlete can perform the toes to bar strict or kipping. To complete the rep, the athlete must have both toes touch the bar and the feet must break the parallel plane of the rig behind them.

Knees Above Parallel: The athlete will break the parallel plane of the floor with their knees (think of an L-sit position), and the feet must break the parallel plane of the rig behind them.

Overhead Squat: Athletes may snatch the rep, or take it from the floor however they would like. At the top of the rep, the barbell must be fully locked out overhead with the hips, knees and arms fully extended (no soft elbows will be allowed), and the barbell is directly over the middle of the body. At the bottom of the rep, the hip crease must reach below the knee. The squat must break parallel.

Push Ups: Start in a plank position, lower your body until your chest touches the ground, then push back up.

Hang Power Clean: Begin with the barbell at mid-thigh, lift it by extending hips and knees, receive it in a front rack position, and stand up. The rep will be called good when the hip is fully extended and the barbell is in the front rack position. The elbows must finish in front of the barbell.