For time: 50-40-30-20-10 Double-under GHD sit-up 5-4-3-2-1 Clean W 185 lb. M 275 lb. Time cap: None

10 rounds: 440-meter bike sprint 1 legless rope climb (15 ft.)

For time: 320-meter hill sprint with a corn sack W 30 lb. M 50 lb. Check out the analysis of Corn Sack Sprint.

3 rounds: 15 deadlifts 15 strict deficit handstand push-ups W 205 lb., 2-in. deficit M 315 lb., 3.5-in. deficit Time cap: None Damn Diane must be completed during block two of competition, between 3 p.m. and 6 p.m. local time on Friday, Sept. 18.

3 rounds: 21 thrusters 21 chest-to-bar pull-ups W 85 lb. M 115 lb. Time cap: None Friendly Fran must be completed during block one of competition, between 9 a.m. and 12 p.m. on Friday, Sept. 18.

Max freestanding handstand hold Time cap: 20 minutes Handstand Hold must be completed during block three of competition, between 9 a.m. and 12 p.m. Saturday, Sept. 19.

4 rounds: 200- to 300-meter hill run 5-7-9-11 reps of: Burpee Thruster W 95-105-110-115-lb. thrusters M 135-145-155-165-lb. thrusters Athletes will begin by running a loop up and back down the hill, followed by a round of 5 burpees and 5 thrusters. In the second round, the athletes will run a different loop up the hill, then complete 7 reps of each, this time with a heavier thruster. Each round the run course will change and the reps and weight will go up.

5 rounds: 500-m run 15 overhead squats 15 bar-facing burpees W 125 lb. M 185 lb. Time cap: None Nasty Nancy must be completed during block three of competition, between 9 a.m. and 12 p.m. Saturday, Sept. 19.

For time: Athletes will run along a 3-mile± course around the Ranch through varying terrain, often steep and loose.

For time: 1 snatch at each bar Quarterfinal Round: 5 athletes, 1-minute cap W 145-150-155 lb. M 225-235-245 lb. Semifinal Round: 4 athletes, 2-minute cap W 160-165-170 lb. M 245-255-265 lb. Final Round: 3 athletes, 3-minute cap W 175-180-185 lb. M 265-275-285 lb. All 5 athletes will begin the first round, performing 1 snatch at each of the three progressively heavier barbells. After each round, the slowest athlete will be eliminated, while the remaining athletes will rest 2 minutes before beginning the next round. Check out the analysis of Snatch Speed Triple.

For time: 100-yard sprint 100-yard sled push 100-yard sprint W 80-lb. sled M 105-lb. sled

4 rounds, each for time: Air bike calories (10 | 15) 50-meter swim 10 GHD sit-ups 10 ball slams (40 | 60 lb.) Rest Begin a new round every 4 minutes *Rounds 2 and 4 performed in reverse This event is broken into 4 separate chippers, each for time. Athletes will begin with the air bike at 0:00, then will swim across the pool, complete 10 GHD sit-ups, and finish with 10 ball slams for time. At 4:00 the same work will be performed in reverse order: ball slam, GHD sit-up, swim, then air bike, again for time. Rounds 3 and 4 will take the athletes down and back in the same fashion. The athlete's score for the event will be the sum of their times from each round, with the fastest total time winning.

30-20-10 reps for time: Toes-to-bar Kettlebell lunge (yards) W 24-kg kettlebells M 32-kg kettlebells Athletes must lunge with the kettlebells in the rack position. Check out the analysis of Toes-to-Bar/Lunge.

For load: 1-rep clean *Tiebreak with 5 reps for time ♀ 215-220-225-230-235-240-245-250-255-260 lb. with 195 lb. tiebreak ♂ 315-325-335-345-355-365-370-375-380-385 with 295 lb. tiebreak Athletes will lift in order of their placing (10th-1st), with the weight increasing each round. Each round, those who fail the lift will race through 5 reps at the tiebreak bar.

4 rounds for time of: 400-m run 3 legless rope climbs 7 squat snatches ♀ 130 lb. ♂ 185 lb. Time cap: 20 minutes CUT TO 75 ATHLETES • Top 75 athletes receive points. 76+ earn 0 points but will be ranked. • Final heat will contain the fewest athletes. • Athletes will be assigned to a lane and may use any bar or rope within their lane. • Rounds 1-3 use the first set of barbells. Round 4 will use barbells set closer to the finish line.

Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 single-leg squats, alternating 15 pull-ups Time cap: 20 minutes CUT TO 20 ATHLETES • Athletes advance to the second set of equipment for round 16 on.

Ringer 1 30-20-10 reps for time of: Air bike (calories) Toes-to-rings Time cap: 7♀ / 6♂ minutes Ringer 2 15-10-5 reps for time of: Burpees with ring touch Overhead squats ♀ 95 lb. ♂ 135 lb. Time cap: 5 minutes Ringer 1 and Ringer 2 are separately scored events. Ringer 2 will begin 1 minute after the time cap for Ringer 1.

For time: 6,000-meter ruck run ♀ 20-30-40-50 lb., increasing each lap ♂ 20-30-40-50 lb., increasing each lap Athletes will run 4 laps of 1,500-meter course, adding weight each lap. Time cap: 40 minutes CUT TO 40 ATHLETES • Men and women use the same weights for this event.

For time: 800-m row 66 kettlebell shoulder-to-overheads 132-ft. handstand walk ♀ two 12-kg KBs ♂ two 16-kg KBs Time cap: 10 minutes CUT TO 50 ATHLETES • Judges will raise their hands when athletes have 100 meters remaining on the row. • Kettlebells must be brought below the chin each rep. • Athletes advance after every set of 22 reps. • Handstand walk must be completed in 44-ft. sections. • Athletes must restart from the last section completed if they come down at any time.

5 rounds for time of: 1 pegboard ascent 100 double-unders 10 single-arm dumbbell hang split snatches 10 single-arm dumbbell hang clean and split jerks ♀ 55-lb. dumbbell ♂ 80-lb. dumbbell Athletes must alternate arms on each rep of the hang snatch. Time cap: 20 minutes • Both pegs must make it to the top row. • Both pegs must come below red line before dropping. • Must use opposite arm from lead leg on split movements.

For time: 172-ft. sled push 15♀ / 18♂ bar muscle-ups 172-ft. sled push Time cap: 6 minutes CUT TO 30 ATHLETES

For time: 1,000-m swim 1,000-m paddle Beginning on the shore at Lake Monona, swim around the buoys and back to shore, then grab paddleboards, and paddle around the buoys and back to shore. Time cap: 50 minutes

For time: 30 clean and jerks (Grace) 30 muscle-ups 30 snatches (Isabel) ♀ 95 lb. ♂ 135 lb. Time cap: 12 minutes Scoring Every event will be worth up to 100 points, and athletes earn points based on their finish (see chart). After Event 1, the top 75 athletes will advance to Event 2. The proceeding events will cut the field to 50 athletes, then 40, 30, 20, and finally, 10. At the end of the weekend, the athlete with the most points is the winner. Athletes who tie receive the same number of points. If athletes fail to complete an event within the time cap (for timed events), their score will be capped, and they will receive a 1-second penalty for each rep not completed. ×

For time: 30 muscle-ups Each athlete will have one set of rings and will complete 30 muscle-ups before crossing the finish line. Time cap: 5 minutes