Start: feet on the line under the rig (2m from bar & box).

At the signal “3, 2, 1, GO”:

A) For time:

Round 1
15 Thrusters
12 Burpee Box Jump Overs
12/9 Bar Muscle-Ups

Round 2
12 Thrusters
12 Burpee Box Jump Overs
12/9 Bar Muscle-Ups

Round 3
9 Thrusters
12 Burpee Box Jump Overs
12/9 Bar Muscle-Ups
Time cap: 10’

Rest: 10’–12’

B) 12’–15’

3RM Thruster

Loads & Standards:

Elite
Bar: 60/40 kg
Box: 75/60 cm

Masters 35+
Bar: 50/35 kg
Box: 60/50 cm

Masters 40+/45+
Bar: 50/35 kg
Box: 60/50 cm
Bar Muscle-Ups: 8/5

Masters 50+
Bar: 45/30 kg
Burpee Box Jump Overs: 9 reps
Box: 60/50 cm
Bar Muscle-Ups (Men): 5 reps
Chest-to-bar Pull-Ups (Women): 10 reps

Note: Stepping down is not mandatory, and athletes must always face the box.

The athlete starts seated on the rower.

At the signal “3, 2, 1, GO”:

For time:

60/50 Cal Row
30 Toes to Bar
15 Power Snatch
30 Toes to Bar
60/50 Cal Row

Time cap: 12’

Loads & Standards:

Elite
70/45 kg

Masters 35+/+40/+45
60/40 kg

Masters +50
50/35 kg