WED, JULY 23
OVERHEAD SQUAT
1-rep-max overhead squat
Athletes will each have 3 attempts.
THE BEACH
For time:
Swim 250 yards
50 kettlebell thrusters (35 / 24 lb.)
30 burpees
Swim 500 yards
30 burpees
50 kettlebell thrusters (35 / 24 lb.)
Swim 250 yards
FRI, JULY 25
21-15-9 COMPLEX
For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
Time Cap: 7 minutes
SPRINT SLED 1
Sled push for time (100 / 60 yards)
Time cap: 2 minutes
SPRINT SLED 2
Sled push for time (100 / 60 yards)
Time cap: 3 minutes
TRIPLE 3
For time:
Row 3,000 meters
300 double-unders
Run 3 miles
SAT, JULY 26
CLEAN SPEED LADDER
This event will be broken into 3 rounds: Quarterfinal, Semifinal and Final. Athletes will be ranked by their time to complete each ladder, or by the heaviest weight cleaned.
Quarterfinal Round:
For time:
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 160 lb.)
1 squat clean (265 / 165 lb.)
1 squat clean (270 / 170 lb.)
1 squat clean (275 / 175 lb.)
Time Cap: 2 minutes
Top 24 athletes advance
Semifinal Round:
For time:
1 squat clean (280 / 180 lb.)
1 squat clean (290 / 185 lb.)
1 squat clean (300 / 190 lb.)
1 squat clean (305 / 195 lb.)
1 squat clean (310 / 200 lb.)
Time Cap: 3 minutes
Top 8 athletes advance
Final Round:
For time:
1 squat clean (315 / 205 lb.)
1 squat clean (325 / 210 lb.)
1 squat clean (335 / 215 lb.)
1 squat clean (340 / 220 lb.)
1 squat clean (345 / 225 lb.)
Time Cap: 4 minutes
MUSCLE-UP BIATHLON
For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups
Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.
Time Cap: 18 minutes
PUSH PULL
For time of:
7 handstand push-ups (deficit for men)
50-foot sled pull
8 deficit handstand push-ups
50-foot sled pull
9 deficit handstand push-ups
50-foot sled pull
10 deficit handstand push-ups
50-foot sled pull
Each round the deficit for the strict handstand push-ups increases. No kipping.
Time Cap: 11 minutes
SPRINT CARRY
For time:
Sprint 100 yards
100-yard carry (100 / 60 lb. cylinder)
Sprint 100 yards
100-yard carry (120 / 80 lb. sandbag)
Sprint 100 yards
100-yard carry (150 / 100 lb. cylinder)
SUN, JULY 27
DOUBLE GRACE
For time:
60 clean and jerks (135 / 95 lb.)
Time Cap: 7 minutes
The event begins 2 minutes after the time cap of Thick ‘n Quick.
MIDLINE MARCH
3 rounds for time of:
25 GHD sit-ups
50-ft. handstand walk
50-ft. overhead walking lunge (155 / 115 lb.)
THICK ‘N QUICK
For time:
4 rope climbs
3 overhead squats (245 / 165 lb.)
Time Cap: 4 minutes