For time:

1,000-m bike

100-ft. handstand walk

10 overhead squats

500-m row

50 burpee box jump overs

5 overhead squats



M 225 lb. F 155 lb.



Time cap - 16:00

Notes

This event begins with the athlete on the starting mat. At the sound of the beep, the athlete will move forward to the Assault Air Bike and ride until the monitor reads 1.0 km. They will then move to the end of their lane and handstand walk back towards the rig 100 feet. Next they will move the first barbell into their lane to perform 10 overhead squats, and then will advance to the rower for a 500-m row. Once the row has been completed, the athlete will move the first box into their lane to complete 40 burpee box jump overs, advancing the box every 5 reps. After completing 40 reps, they will move the larger box into their lane to complete their final 10 reps, still advancing every 5. With the last burpee box jump over complete, the athlete will advance to the second barbell, move it into their lane and perform 5 overhead squats. Upon completing the last overhead squat, the athlete will move to the finish mat. Time stops when the athlete reaches the finish mat.

Scoring

The athlete's score is the total time it takes them to complete the event.

Movement Standards

Bike

The monitor will be set to zero, and the athlete must reach 1.0 km before moving off the equipment. The athlete can adjust the seat at any time but may not touch the monitor.

Handstand Walk

The athlete must start with their feet behind the start line and must stay within their lane as they travel forward. Each lane will be marked at 10-foot increments. If at any time the athlete comes down from their hands, they must restart from the last increment they crossed. Both hands must cross the 10-foot increment line to earn credit for that distance. Each 10-foot section will count as 1 rep.

Overhead Squat

At the bottom, the hip crease must be below the top of the knees. A full squat snatch is permitted but not required to start the movement if standard depth is achieved.



At the top the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Row

The monitor will be set to zero at the beginning of the row. The athlete may adjust the damper setting and foot straps at any time but may not touch the monitor. The athlete may not attempt to get out of the rower until the display has reached 500 meters.

Burpee Box Jump Over

Each rep begins with a burpee performed perpendicular to and facing the box. At the bottom of the burpee, the chest (pectorals) and thighs must touch the ground. The athlete must then jump over the designated box, using a two-foot takeoff, and must jump over the box without touching it. The feet must go over the box, not around it.



Each rep is counted when the athlete lands on the opposite side of the box. A run-up to clear the box is permitted as long as a two-foot takeoff is used and the athlete stays in their lane. If the jump is a no rep, the athlete may repeat just the jump portion of the rep from where they landed. The next rep will begin on the opposite side facing the box.



The box must be moved after every 5 reps. For men, the first 40 reps will be done over a 12-inch box and the last 10 reps over a 24-inch box. For the women, the first 40 reps will be done over a 6-inch box and the last 10 reps over an 18-inch box.

Minimum Work Requirement

1 overhead squat (21 reps).