Prior to starting, you must set up the competition area as shown in the floor plan. Be sure to face the camera during both movements.
Begin this workout standing behind the line under the pull-up bar. After the call of “3, 2, 1 … go,” run to the barbell and complete 20 thrusters. Then move back to the pull-up bar and complete as many bar muscle-ups as possible. When the clock reaches 2 minutes, move behind the line next to the barbell and rest until the clock reaches 4 minutes. When the clock reaches 4 minutes, move to the pull-up bar and complete 20 bar muscle-ups. Then move back to the bar and complete as many thrusters as possible in the time remaining.
Your score will be the sum of the bar muscle-ups completed in minutes 0-2 plus the thrusters completed in minutes 4-6. The 20 thrusters completed in minutes 0-2 and the 20 bar muscle-ups completed in minutes 4-6 will not count toward your score.
Minutes 0-2 = 13 bar muscle-ups
Minutes 4-6 = 12 thrusters
Total score = 25
When the workout is complete, walk to the camera and state the password.
The time should be recorded after the athlete has completed the 20 bar muscle-ups during the 4-to-6-minute window. This time will be used as a tiebreaker. In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher.
Do NOT use a countdown timer.
Tape to mark the floor
Men must use a 45-lb (20-kg) barbell, and women must use a 35-lb (15-kg) barbell.
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms for the barbells are 83 kg (185 lb) and 56 kg (125 lb).
Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition. Unless otherwise stated, you may not receive assistance with equipment during the workout.