Bar Lateral Burpee:

• You can jump or step back to reach the bottom position.
• Chest and thighs must touch the ground, with the head positioned behind the barbell.
• Hands and feet must stay within the width of the barbell plates.
• You can step or jump back to the starting position.
• Jumping over the barbell with a two-foot takeoff or stepping over is allowed.
• Landing with both feet simultaneously is not necessary.
• If a repetition is deemed incorrect (“no rep”), you must redo the entire repetition.
• All divisions can step over the bar.

Power Snatch:

• The barbell starts on the ground; touch-and-go is allowed but no bouncing.
• If starting with an empty barbell or one with plates smaller than standard bumper plates, each rep must begin with the barbell clearly below the knees.
• The barbell must be locked out overhead with hips, knees, and arms fully extended, and aligned over the middle of the body.
• Squat snatch is not allowed.

Bar Muscle Up (BMU):

• Start from a hang below the bar, with arms fully extended and feet off the ground.
• Kipping the muscle-up is acceptable.
• A rep counts when the arms are locked out in the support position above the bar, with shoulders over or slightly in front of the bar.
• You must pass through some portion of a dip before locking out.
• Only hands may touch the bar during the rep.

Chest to Bar (C2B) Pull-up:

• Allowed techniques: dead hang, kipping, or butterfly pull-ups.
• Arms must be fully extended at the bottom, with feet off the ground.
• At the top, the chest must contact the bar below the collarbone.

Pull-ups:

• Begin each rep with arms fully extended and feet off the ground.
• Any style of pull-up or grip is permitted.
• A rep is credited when the chin passes the horizontal plane of the bar.

Single Dumbbell Renegade Row:

• Start in a push-up position.
• Pull the dumbbell with the right hand to the chest until both heads of the dumbbell make contact with the chest, then return to the starting position.
• Complete 9 rows on the right hand before switching to the left hand.
• Repeat with the left hand for another 9 rows to complete a set of 18 reps.

Workout Flow:

• Start standing in front of the barbell.
• On the signal “3, 2, 1, GO,” begin with 12 bar-facing burpees, followed by 9 power snatches, then 6 BMUs.
• Continue this sequence until 12 minutes have elapsed.
• Other divisions will perform C2B, pull-ups, or Renegade Rows instead of BMUs.
• For the Renegade Row, complete 9 reps on the right and then 9 reps on the left to count as a set of 18 reps.
• The score is the total number of reps completed.

Power Cleans:

• Start with the barbell on the ground.
• Touch and go is allowed, but no bouncing.
• Lift the barbell to the shoulders in one motion.
• Finish with hips and knees fully extended and elbows in front of the bar.

Toes to Bar (T2B):

• Begin by hanging from the pull-up bar with arms fully extended.
• Any grip (overhand, underhand, or mixed) is allowed.
• Heels must start behind the bar.
• Rep is complete when both feet touch the bar simultaneously between the hands.
• Kipping is permitted.

Hanging Leg Raises:

• Start with arms and hips fully extended.
• Feet must begin behind the bar and body.
• Complete the rep with heels above the hip crease.

Hanging Knee Raises:

• Start with arms and hips fully extended.
• Feet begin behind the bar and body.
• Complete the rep by raising knees above hip height.

Barbell Complex:

• Squat Clean from the Ground:
  • Start with the barbell on the ground.
  • Perform a full squat (hips below knees).
  • Complete the rep with hips and knees fully extended, bar in front rack position, elbows in front.
• Squat Clean from the Hang:
  • Start from full extension, lower the barbell to just above the knee.
  • Perform a full squat.
  • Finish with hips and knees fully extended, bar in front rack position.
• Front Squat:
  • Start with barbell in front-rack position.
  • Squat until hip crease is below knees.
  • Finish with hips and legs fully extended.
• During the complex, the barbell must remain in hand throughout: 1 squat clean, 1 hang squat clean, 2 front squats.

Workout 18.2a:

• Starts with the barbell on the ground, athlete standing tall.
• On “3, 2, 1, go”: Perform 21 power cleans, then 18 toes to bar, followed by 15 power cleans and 18 toes to bar, and finish with 9 power cleans and 18 toes to bar.
• Time taken to complete the workout is scored, with incomplete reps converted to seconds added to an 8-minute time cap.

Workout 18.2b:

• Begins with the barbell on the ground, athlete standing tall.
• On “3, 2, 1, go”: Perform the first lift of the barbell complex.
• Continue loading the bar for each lift until the 5-minute time cap or maximum weight is achieved.
• Score is the heaviest weight successfully lifted.

Additional Notes:

• Athletes must change weights themselves without assistance.
• Only one barbell is to be used throughout the workout.
• Using pre-loaded barbells is not allowed.

Double Unders:

• Standard double under where the rope passes under the feet twice for each jump.
• The rope must spin forward to count a rep.

Single Unders:

• For Soldier Divisions, a single under where the rope passes under the feet once per jump.
• The rope must spin forward to count a rep.
• Must jump with both feet.

Back Squat:

• Hold the barbell behind the neck on the shoulders or back.
• The crease of the hips must drop below the knees at the bottom of the squat.
• Knees and hips must be fully extended at the top with the barbell controlled.

Alternate Dumbbell Snatch (Alt DB Snatch):

• Starts with the dumbbell on the ground and ends overhead.
• Both heads of the dumbbell must touch the ground at the start.
• Lift the dumbbell in one motion overhead; touch and go is allowed but no bouncing.
• Alternate arms after each rep.
• Non-lifting hand cannot touch the body during the rep.
• At the top, arms, hips, and knees must be fully locked out.
• Dumbbell must be clearly over the middle of the body when viewed from the side.
• Feet must return under the body while the dumbbell is locked out overhead for the rep to count.
• Allowed methods: muscle snatch, power snatch, squat snatch, or split snatch.

Push Press:

• Start with the barbell on the shoulders.
• Finish with the barbell fully locked out overhead and centered over the body.
• Elbows, shoulders, hips, and knees fully extended at the top.
• Feet must be in line under the body at the top.
• Cannot use a rack.
• Strict press, push jerk, and split jerk are not allowed.

Workout Flow:

• Start with barbell and dumbbell on the floor, athlete standing tall with a jump rope.
• On “3, 2, 1… go,” perform 50 double-unders, 50 back squats, 50 alternating dumbbell snatches, 50 push presses, and finish with 50 double-unders.
• Workout ends once all movements are completed.
• Score is the time taken to complete the workout, with incomplete reps added as seconds to an 11-minute cap.
• There is a tie-break time at the completion of the 50 back squats.