RULES & STANDARDS

Part A Trap Bar Deadlift (6 min) → 3-min changeover → Part B Barbell Bench Press (6 min). As many reps as possible; team-mates switch at their discretion.

• Deadlift: every rep locked out at the knee and hip; the bar touches the floor each rep with no bouncing; hold the bar through every phase.
• Bench: keep 5 points of contact; no bouncing off the chest; the bar touches the chest under control. The spotter may help un-rack only and never takes load.
• Mixed teams: swap the plates so each partner lifts their own weight — no one outside the team may change the load mid-set.

One partner on the Row Erg and one on the Ski Erg at all times. Score is the metres accumulated on the Row Erg.

• Switch ergs every 500 m on the Ski Erg — you must reach 500 m before swapping and a judge verifies it.
• Set your damper before the set starts; it can't be changed once you begin.
• In the final minute, once the Ski Erg hits its 500 m target that partner can stop while the rower keeps accumulating metres to the buzzer.

Part A Kettlebell complex (6 min) → 3-min changeover → Part B Dumbbell complex (6 min). One team-mate works at a time; 1 round = one partner completing the full complex.

• Kettlebell: 2× Renegade Row · Swing · Clean · Squat · Strict Press. Row to the hip; elbows leave the torso on the swing; squat to parallel; strict press to full lockout (no push press).
• Dumbbell: 3× Push-up · Devil's Press · Front Squat · Push Press. Chest to floor on push-ups; the DBs travel through the hips on the Devil's Press.
• Mixed teams carry their own kettlebells/dumbbells; Men's and Women's teams share a set.

A 15-minute capped pyramid of Bionic Bike calories and Wall Balls. Start at 10, climb by 5 to 25, then back down to 10 — partners alternate the two movements each round.

• Wall balls: squat below parallel and strike the target; you may not catch a bounced ball and continue.
• Judges count wall-ball reps then verify bike calories.
• Score is the time remaining when both partners finish the pyramid.