Complete AMRAP in 12 minutes:
2 rounds:
50-ft. weighted Walking Lunges (50/35)
16 Toes to Bar
8 DB Power Clean
Then, 2 rounds:
50-ft. weighted Walking Lunges (50/35)
16 Bar Muscle Up
8 DB Power Cleans


Complete AMRAP in 12 minutes:
2 rounds:
50-ft. weighted Walking Lunges (35/20)
16 Hanging Knee Raises
8 DB Power Cleans
Then, 2 rounds:
50-ft. weighted Walking Lunges (35/20)
16 Pull Ups
8 DB Power Cleans


Prior to starting, measure out 25 feet with marks every 5 feet representing 1 rep of the lunge.

Movement Standards:
Dumbbell Lunge
 ✓ Workout begins with dumbbells on the floor and athlete standing tall. 
 ✓ Each lunge begins with DBs at the shoulders, feet together, and athlete standing tall.
✓ The rear head of the DB must be over or behind the center of the athlete’s body when viewed from profile. 
✓ The knee must touch the ground at the bottom of the lunge.
✓ DBs must remain at the shoulders & hands around the handle for the entire rep...releasing the grip of the handle and letting the DBs rest solely on the shoulder is not allowed. 
✓ Each rep ends with the DBs still at the shoulders and the athlete's hips & knees fully extended.
✓  If the athlete chooses to step through at the top both legs must be fully extended.  
✓  If the athlete fails to touch the knee, fully extend at the top of the rep or keep the DBs at the shoulders for the entire rep, the athlete must restart from behind the last 5-foot increment they successfully crossed. 

Toes to Bar
✓  At the start of each rep, the arms must be fully extended with the feet on the ground.
✓  The rep begins with the feet being brought back behind the bar and the rest of the body and ends with both feet touching the bar at the same time, in between the hands.

Dumbbell Clean
✓  DBs begin on the ground, outside the athlete’s feet.
✓  Touch-and-go is permitted
✓  Only one head of each DB is required to touch the floor.
✓  No bouncing. 
✓  Muscle clean, power clean, squat clean or split clean may be used, as long as the dumbbells come up to the shoulders in one motion, the hips and knees are fully extended, the feet are in line, and the rear head of the dumbbell is clearly over or slightly behind the center of the athlete’s body. 

Bar Muscle Up
✓  The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground.
✓  Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. 
✓  At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar.
✓  Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.