Each team will have to complete the following:

120 Overhead Squats (95/65lbs)

120 Pull-ups

120 Deadlifts 2” bar (213/123lbs)

120 Burpees

After all 480 reps are complete, the team will do 20 muscle-ups.

There is a 25 minute cap on this workout. For the overhead squat, take the barbell from the floor, not a rack. The movement starts with the barbell overhead (elbows locked out and arm blocking the ear). The hips must pass below the level of the knees at the bottom, and at the top, there must be full lockout of the knees, hips, and elbows with the barbell over the head (arm blocking the ear). You may squat-snatch directly into the overhead squat if you meet the above requirements, but that is not required. The pullups are “standard,” meaning arms straight at the bottom and mid-neck to bar height at the top, with any kip permitted. For the deadlift, full extension of the knees and hips must be reached with the shoulders behind the bar at the top.  The hands must release the bar at the ground.  Burpees will start with the athlete standing upright. At the bottom, the chest and thighs must be on the ground.  At the top the athlete will jump laterally over a small hurdle, while clapping the hands overhead (arms blocking ears).  During the jump the torso must be vertical. For the muscle-up, full extension with the elbow straight at the bottom must be attained, and full extension with the elbows straight must occur at the top.