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10:00 TIME CAP
ROUND 1: 2X25-ft walking lunge (hang position)
Toe-to-bars
ROUND 2: 2X25-ft walking lunge (rack position)
15 Chest-to-bars
ROUND 3: 2X25-ft walking lunge (overhead position)
10 Bar-muscle-ups
RX: SCALED
4-6: 15#/10# 5#/2#
Pull Ups Pull Ups
Pull Ups Jumping Pull Ups
Toe-to-Bars Knee Raises
7-9 25#/15# 8#/5#
Pull Ups Jumping Pull Ups
Toe to Bars Knee Raises
Chest-to-Bars Jumping Chest to Bars
10-12 30#/20# 10#/8#
Pull Ups Jumping Pull Ups
Toe-to-Bars Knee Raises
Chest-to-Bars Jumping Chest-to-Bars
13-15 35#/25# 20#/15#
Toe-to-Bars Knee Raises
Chest-to-Bar Jumping Chest-to Bars
Bar Muscle Ups Jumping Chest-to-Bars
10:00 AMRAP
SCORE: TOTAL REPS AT 10:00
6-9-12
Handstand Push Up
Sit-ups
Box Jumps
RX: SCALED:
4-6: Push Ups Knee Push Ups
3 45# plates/2 45# plate Jumps 2 45# Plates/1 45# Plate step ups
7-9: Pike HSPU Push Ups
20” Box/16” box jumps 16”/12” Box step ups
10-12: Kipping HSPU (abmats allowed) Pike handstand push-ups
24” Box/20” box jumps 20” Box/16” box step ups
13-15: Chest-to-Wall HSPU (abmats allowed) Kipping HSPU (abmats allowed)
24” Box/20” Box 24” Box/20” Box step ups
Abmats: up to TW0 singles (no folding ones)
Immediately following Test 2A,
Athletes will have 5 minutes to
Establish:
1-Rep-Max Clean
12:00 TIME CAP
SCORE: TIME TO COMPLETE OR TOTAL REPS AT 12:00
10 2X25 ft Shuttle Run
3 Rope Climbs
10 Bench Presses
3 Rope Climbs
10 2X25 ft Shuttle Run
RX: Scaled:
4-6: Zombie Rope Climb Zombie Rope Climb
Bench: 20#/10# Bench: 10#/5# (training bar)
7-9: Zombie Rope Climb Zombie Rope Climb
Bench: 55#/35# Bench: 25#/15#
10-12: Rope Climb – 10 ft Zombie Rope Climb
Bench: 85#/55# Bench: 45#/25#
13-15: Rope Climb – 15 ft Rope Climb – 15 ft
Bench: 105#/65# Bench: 65#/45#
