Follow the leader style ladder. 

30 seconds to hit lift. 30 seconds transition time. 

Scoring: One lift per bar. The athlete can choose what lift to hit and will be allocated points for that bar: 

Snatch = 3 points 

Clean = 2 Points 

Deadlift = 1 Point 

Male weights:  90 - 100 - 110 - 120 -130 -140 - 150

Female Weights: 40 - 50 - 60 - 70 - 80 - 90 - 100 

NOTES: Any snatch is allowed as long as the bar goes from floor to overhead in one movemement. Any clean is allowed, as long as the bar goes from floor to the front rack in one movement. Deadlift is from floor to full extension. The athlete must wait for the ''good rep'' call from the judge. The athlete can have as many attempts within the 30s as they wish, but will only get one score. If you don't hit any lift on a bar you will be scored 0 for that station. Score is total points accumulated.

FOR TIME: 

BUY IN

3 rounds of: 

• 5 Power cleans
• 50 Double unders

Straight into:

10-9-8-7.... down to 1 

• Thrusters *
• * 3 Wall walks after every set *

Cap for all = 12 Mins 

Weights: 

Male Open RX = 60kg

Female Open RX = 40kg 

Male Masters RX = 50kg

Female Masters RX = 35kg

NOTES: Athletes start behind the line on the opposite side to the barbell. Wall walk line is 110-114cm from the wall at the start (fingers must touch before feet come off wall). Finish line is 30-34cm from the wall any part of hands must touch tape. On the DUBS the rope must pass twice under the feet in the same jump to count as a rep. Thrusters are a full front squat and straight overhead in a continued press movement, push jerks are not allowed. Power cleans go from the floor to the front rack and athletes must hit extension before the rep will be given. The buy in doesn't count for any score. The score is reps of the Thruster/ Wall walk workout completed.

7 Min AMRAP

10 Sandbag step overs 

12 Bag facing burpees over bag

14 TTB 

16 Sandbag cleans

18 Bag facing burpees over bag

20 ALT Pistols 

NOTE: On the step overs the bag cannot touch the box and two feet must touch the box when stepping over, you can hold the bag how you wish. Chest and thighs to the floor and then two footed jump over bag required for the bag facing burpees. TTB heels must pass behind the line of the rig where the athletes hands are to start, then both feet must hit the bar in unison for a good rep. Sandbag cleans go from floor to front rack (collarbone contact) with knees and hips extended for a good rep. For the pistols the athlete must start at full extension and take one foot off before starting to descend into their first rep, hip crease must pass below parallel then the athlete can stand to full knee and hip extension before putting the other foot down. The other foot cannot touch the floor while the rep is being completed and athletes must switch legs every rep. 

Follow the leader style ladder. 

30 seconds to hit lift. 30 seconds transition time. 

Scoring: One lift per bar. The athlete can choose what lift to hit and will be allocated points for that bar: 

Snatch = 3 points 

Clean = 2 Points 

Deadlift = 1 Point 

Male weights:  90 - 100 - 110 - 120 -130 -140 - 150

Female Weights: 40 - 50 - 60 - 70 - 80 - 90 - 100 

NOTES: Any snatch is allowed as long as the bar goes from floor to overhead in one movemement. Any clean is allowed, as long as the bar goes from floor to the front rack in one movement. Deadlift is from floor to full extension. The athlete must wait for the ''good rep'' call from the judge. The athlete can have as many attempts within the 30s as they wish, but will only get one score. If you don't hit any lift on a bar you will be scored 0 for that station. Score is total points accumulated.

FOR TIME: 

BUY IN

3 rounds of: 

• 5 Power cleans
• 50 Double unders

Straight into:

10-9-8-7.... down to 1 

• Thrusters *
• * 3 Wall walks after every set *

Cap for all = 12 Mins 

Weights: 

Male Open RX = 60kg

Female Open RX = 40kg 

Male Masters RX = 50kg

Female Masters RX = 35kg

NOTES: Athletes start behind the line on the opposite side to the barbell. Wall walk line is 110-114cm from the wall at the start (fingers must touch before feet come off wall). Finish line is 30-34cm from the wall any part of hands must touch tape. On the DUBS the rope must pass twice under the feet in the same jump to count as a rep. Thrusters are a full front squat and straight overhead in a continued press movement, push jerks are not allowed. Power cleans go from the floor to the front rack and athletes must hit extension before the rep will be given. The buy in doesn't count for any score. The score is reps of the Thruster/ Wall walk workout completed.

7 Min AMRAP

10 Sandbag step overs 

12 Bag facing burpees over bag

14 TTB 

16 Sandbag cleans

18 Bag facing burpees over bag

20 ALT Pistols 

NOTE: On the step overs the bag cannot touch the box and two feet must touch the box when stepping over, you can hold the bag how you wish. Chest and thighs to the floor and then two footed jump over bag required for the bag facing burpees. TTB heels must pass behind the line of the rig where the athletes hands are to start, then both feet must hit the bar in unison for a good rep. Sandbag cleans go from floor to front rack (collarbone contact) with knees and hips extended for a good rep. For the pistols the athlete must start at full extension and take one foot off before starting to descend into their first rep, hip crease must pass below parallel then the athlete can stand to full knee and hip extension before putting the other foot down. The other foot cannot touch the floor while the rep is being completed and athletes must switch legs every rep. 

Follow the leader style ladder. 

30 seconds to hit lift. 30 seconds transition time. 

Scoring: One lift per bar. The athlete can choose what lift to hit and will be allocated points for that bar: 

Snatch = 3 points 

Clean = 2 Points 

Deadlift = 1 Point 

Male weights:  90 - 100 - 110 - 120 -130 -140 - 150

Female Weights: 40 - 50 - 60 - 70 - 80 - 90 - 100 

NOTES: Any snatch is allowed as long as the bar goes from floor to overhead in one movemement. Any clean is allowed, as long as the bar goes from floor to the front rack in one movement. Deadlift is from floor to full extension. The athlete must wait for the ''good rep'' call from the judge. The athlete can have as many attempts within the 30s as they wish, but will only get one score. If you don't hit any lift on a bar you will be scored 0 for that station. Score is total points accumulated.

FOR TIME: 

BUY IN

3 rounds of: 

• 5 Power cleans
• 50 Double unders

Straight into:

10-9-8-7.... down to 1 

• Thrusters *
• * 3 Wall walks after every set *

Cap for all = 12 Mins 

Weights: 

Male Open RX = 60kg

Female Open RX = 40kg 

Male Masters RX = 50kg

Female Masters RX = 35kg

NOTES: Athletes start behind the line on the opposite side to the barbell. Wall walk line is 110-114cm from the wall at the start (fingers must touch before feet come off wall). Finish line is 30-34cm from the wall any part of hands must touch tape. On the DUBS the rope must pass twice under the feet in the same jump to count as a rep. Thrusters are a full front squat and straight overhead in a continued press movement, push jerks are not allowed. Power cleans go from the floor to the front rack and athletes must hit extension before the rep will be given. The buy in doesn't count for any score. The score is reps of the Thruster/ Wall walk workout completed.

7 Min AMRAP

10 Sandbag step overs 

12 Bag facing burpees over bag

14 TTB 

16 Sandbag cleans

18 Bag facing burpees over bag

20 ALT Pistols 

NOTE: On the step overs the bag cannot touch the box and two feet must touch the box when stepping over, you can hold the bag how you wish. Chest and thighs to the floor and then two footed jump over bag required for the bag facing burpees. TTB heels must pass behind the line of the rig where the athletes hands are to start, then both feet must hit the bar in unison for a good rep. Sandbag cleans go from floor to front rack (collarbone contact) with knees and hips extended for a good rep. For the pistols the athlete must start at full extension and take one foot off before starting to descend into their first rep, hip crease must pass below parallel then the athlete can stand to full knee and hip extension before putting the other foot down. The other foot cannot touch the floor while the rep is being completed and athletes must switch legs every rep. 

Follow the leader style ladder. 

30 seconds to hit lift. 30 seconds transition time. 

Scoring: One lift per bar. The athlete can choose what lift to hit and will be allocated points for that bar: 

Snatch = 3 points 

Clean = 2 Points 

Deadlift = 1 Point 

Male weights:  90 - 100 - 110 - 120 -130 -140 - 150

Female Weights: 40 - 50 - 60 - 70 - 80 - 90 - 100 

NOTES: Any snatch is allowed as long as the bar goes from floor to overhead in one movemement. Any clean is allowed, as long as the bar goes from floor to the front rack in one movement. Deadlift is from floor to full extension. The athlete must wait for the ''good rep'' call from the judge. The athlete can have as many attempts within the 30s as they wish, but will only get one score. If you don't hit any lift on a bar you will be scored 0 for that station. Score is total points accumulated.

FOR TIME: 

BUY IN

3 rounds of: 

• 5 Power cleans
• 50 Double unders

Straight into:

10-9-8-7.... down to 1 

• Thrusters *
• * 3 Wall walks after every set *

Cap for all = 12 Mins 

Weights: 

Male Open RX = 60kg

Female Open RX = 40kg 

Male Masters RX = 50kg

Female Masters RX = 35kg

NOTES: Athletes start behind the line on the opposite side to the barbell. Wall walk line is 110-114cm from the wall at the start (fingers must touch before feet come off wall). Finish line is 30-34cm from the wall any part of hands must touch tape. On the DUBS the rope must pass twice under the feet in the same jump to count as a rep. Thrusters are a full front squat and straight overhead in a continued press movement, push jerks are not allowed. Power cleans go from the floor to the front rack and athletes must hit extension before the rep will be given. The buy in doesn't count for any score. The score is reps of the Thruster/ Wall walk workout completed.

7 Min AMRAP

10 Sandbag step overs 

12 Bag facing burpees over bag

14 TTB 

16 Sandbag cleans

18 Bag facing burpees over bag

20 ALT Pistols 

NOTE: On the step overs the bag cannot touch the box and two feet must touch the box when stepping over, you can hold the bag how you wish. Chest and thighs to the floor and then two footed jump over bag required for the bag facing burpees. TTB heels must pass behind the line of the rig where the athletes hands are to start, then both feet must hit the bar in unison for a good rep. Sandbag cleans go from floor to front rack (collarbone contact) with knees and hips extended for a good rep. For the pistols the athlete must start at full extension and take one foot off before starting to descend into their first rep, hip crease must pass below parallel then the athlete can stand to full knee and hip extension before putting the other foot down. The other foot cannot touch the floor while the rep is being completed and athletes must switch legs every rep.