Rules: Teams will have 11 minutes to complete as many reps as possible. Only one person works at a time. Teammates may switch at any point.
Run: An athlete must stay on the True Form Runner until the required distance is met. Each 100m will worth 100 reps
Snatch: The bar must touch the floor each and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips. Deadlift into hang snatch is allowed. Full “squat” snatches and split snatches are allowed, but not required.
HSPU: The athlete must kick up to the wall in a full lockout position before attempting the first repetition. The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall.
Pullups: The chin must break the plane of the bar and arms should be fully extended at the bottom of the movement.