For time:
Relay as MF pairs
21-15-9 reps of:
Synchronized burpees
Synchronized overhead squats (95 / 65 lb.)
Synchronized chest-to-bar pull-ups

Order: MF-MF
Time cap: 25 minutes

  • At the call of "3, 2, 1 ... go," the first male/female pair will perform 21 synchronized bar-facing burpees, then 21 synchronized overhead squats and 21 synchronized chest-to-bar pull-ups. They will then complete the rounds of 15 reps and 9 reps in the same manner before slapping hands with the second pair, who will then perform the triplet in the same manner.

    Time stops when the second pair finishes their last rep of the chest-to-bar pull-ups.

    The team’s score is its total time. Time should also be marked at the point when the first pair completes the triplet, as this will be displayed as a split time. If the workout is not completed within the time cap, record the total number of repetitions completed up to that point, as that will be used as the team’s score.

    Teams having their workouts validated at an affiliate must use a judge. In this workout, where multiple athletes are completing reps simultaneously, teams should use additional judges as needed to ensure all standards are met.

    For each workout, be sure the team has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions. Any team 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.


    • Barbell

    • Collars

    • Standard bumper plates (18-in. diameter) and change plates to load to the appropriate weight for your division

    • Pull-up bar

    *The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg (95 lb.), 29 kg (65 lb.), and 20 kg (45 lb.).

    Video Submission Standards

    Prior to starting, film the barbell and plates to be used so the loads can be seen clearly. All video submissions must be uncut and unedited in order to accurately display the performance. An additional person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.