For time:
40 Back squats (105 / 75 lbs)
30 Pull-ups
20 Shoulder-to-overhead (105 / 75 lbs)
40 Front squats (75 / 55 lbs)
30 Pull-ups
20 Shoulder-to-overhead (75 / 55 lbs)
40 Overhead squats (45 / 35 lbs)
30 Pull-ups
20 Shoulder-to-overhead (45 / 35 lbs)
The athlete begins standing behind the barbell. At the call of "3-2-1 … Go!" he or she may reach down, place the barbell on his or her back and begin the set of back squats. After the 40th back squat, the athlete moves to the pull-up bar and completes 30 pull-ups. Then, the athlete returns to his or her barbell and completes 20 shoulder-to-overheads. After the 20th repetition, the athlete lowers the bar to the ground, removes the 15-pound bumpers (10-pound bumpers for women), and begins front squatting.
After the 40th front squat is complete, the athlete moves to the pull-up bar and completes 30 pull-ups. The athlete then returns to the barbell and completes 20 shoulder-to-overheads. After the 20th repetition, they lower the bar to the ground, remove the 15-pound bumpers (10-pound bumpers for women), and begin overhead squatting.
After all 40 overhead squats are completed, the athlete moves to the pull-up bar and completes 30 pull-ups. The athlete then returns to the barbell and completes 20 shoulder-to-overheads. After the 30th repetition, the workout is complete.
Time cap: 20 minutes
Scoring
The athlete's score is his or her total time for completing the workout. If they do not finish the entire workout within the 20-minute time cap, the score is 20:00, plus a one second penalty for each rep not completed.
Movement Standards
Back squat:
In the back squat, the barbell must be held behind the neck on the athlete's shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control.
Front squat:
In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
Overhead squat:
In the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels. A full squat snatch will count as a repetition as long as all the above requirements are met.
Pull-up:
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed, as long as all the requirements are met. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar.
Shoulder-to-overhead:
Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. If a split jerk is used, the feet must be brought back together with the hips, knees and elbows fully extended before the repetition is completed.
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