14 min Time Cap
Jumping Pull Ups
HR Push Ups
Thrusters- The hips must pass below 90 with the bar in a front rack position and then the bar must be lifted overhead with elbows and hips fully extended. The bar must be directly overhead when the elbows extend. If the bar is in front of the head, it is a no rep. The bar can be squat cleaned from the floor for the first rep.
Pull Ups- The pull up starts from a hang with elbows extended and feet off the ground. The chin must then be pulled above the bar. Feet can't touch the ground at any point during the pull up. Letting go of the bar is the only time your feet can touch the ground. Strict, kipping, or butterfly is acceptable.
Deadlift- The bar must start on the ground for each rep and finish with hips and knees fully extended. Dropping or touch and go is acceptable. Any grip on the bar is acceptable.
HSPU- Acceptable set ups are hands and head start on a level surface or hands on 35# plates with 1 ab mat between them. Each reps starts with the head on the mat and ends with both heels touching the wall while the elbows are fully extended.
Thrusters- Same as Rx
Jumping Pull Ups- When standing under the bar, the head must be no closer than 6 inches. Stand on a box or plates to find the right position. Every rep starts with the elbows fully extended under the bar and ends with the chin passing above the bar. Elbows must reach full lockout to begin each rep.
Deadlift- Same as Rx
HR Push Ups- Each rep starts with hands on the ground and elbows fully extended. Push ups will be done from the toes, not the knees. The chest will be lowered until it touches the ground and then both hands must be raised before pressing up and finishing with the elbows fully extended. No “kipping” push ups. Feet must stay on the ground throughout the move.
DU or SU