On an 18:00 Clock, complete:

0:00 - 4:00

AMRAP

40 Pull-up

20 Chest-to-bar pull-up

10 Bar muscle-up

-into-

4:00 - 10:00

AMRAP

3 Clean (115-lb/75-lb)

3 Front Squat

3 Shoulder-to-Overhead

-into-

10:00 - 18:00

Build to a heavy complex of:

1 Clean + 1 Front Squat + 1 Shoulder-to-Overhead

Scorecard -> Click here for scorecard

Score A: Reps

Score B: Reps

Score C: Weight in pounds

• After the call of “go”, You may begin your gymnastics AMRAP.
• You must complete all 40 chin over bar pull ups before moving to your chest-to-bar.
• All 20 chest-to-bar must be completed before moving to your bar muscle ups.
• After completing your 10 bar muscle ups you return to your pull ups and continue until the clock reaches 4:00.
• Once the clock hits 4:00 you may begin your barbell AMRAP.
• Each round consists of 3 cleans followed by 3 front squat completed with 3 shoulder-to-overhead.
• You can not complete a squat clean to finish your clean reps and count that rep for both your squat clean and front squat. All movements are individual from one another.
• You will continue accomplishing 3 reps of these 3 movements until 10:00 on the clock.
• At 10:00 you may begin attempting the complex for your max lift.
• You are permitted to have only one barbell.
• You must use the same barbell for your max lift as you do in your barbell AMRAP.
• You must announce your barbell weight to the camera before each lift.
• As long as the bar is lifted from the ground by the 18:00 mark you may complete your lift.
• After the 18:00, you must deconstruct your barbell and clearly show each plate’s denomination as it comes off of the bar.

Notes

• Barbell collars must be on the outside of every lift and during the AMRAP for it to be counted.
• There is no designated floor plan
• For all barbell work all movements must be completed individually (i.e. you can not do a squat clean and count it as a clean and a front squat).
• You must use WODProof or similar timing app to record video (i.e. WeTime, etc), and submit the video link when entering score on competition corner.
• Athlete is not permitted to leave video screen during working portion of workout.

Clean

• The barbell starts on the ground.
• Collars must be placed outside the plates.
• Power cleans, squat cleans, and split cleans are permitted.
• Hang cleans are not allowed.
• The rep is credited when the athlete's hips and knees reach full extension, the feet are in line, and the bar is supported in the front rack position, with the elbows clearly in front of the hands.
• If the bar is lowered from the rack position before the hips and knees reach full extension, the rep will not count.

Front squat

• During the complex the barbell begins in the front rack position, but for the AMRAP the barbell may start in the front rack position or on the ground.
• During the AMRAP if the bar is starting from the ground you may perform a squat clean to start the movement.
• The crease of the athlete’s hip must be clearly below the top of the knees when at the bottom.
• The bar must remain in the front rack position.
• The hands do not need to remain on the bar.
• The rep is credited when the athlete’s hips and knees reach full extension while the bar is supported in the front rack position.
• Athlete’s may not receive assistance moving or resetting their barbell during barbell AMRAP (4:00-10:00) unless there is eminent danger.

Shoulder-to-overhead

• The barbell will begin on the shoulders
• the barbell must be in contact with the shoulders to begin the jerk.
• A strict press, push press, push jerk, and split jerk are all permitted as long as the required finish position is achieved.
• The rep is credited when:

1. The barbell is locked out overhead, and arms, hips, and knees are extended.

2. The bar is over or slightly behind the center of the athlete’s body, with feet in line.

Note: if the athlete fails the rep and brings the barbell back to the front rack, the athlete may reattempt the rep.

Pull-up

• The athlete must start each rep with arms fully extended and feet off the ground.
• Any style of pull up or grip is permitted as long as the requirements are met.
• The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.
• Wrapping tape around the pull up bar or wearing hand protection (gymnastics style grips, gloves, etc.) is permitted, but tapping the bar and wearing hand protection is not.

Chest-to-bar Pull-up

• Start each rep with arms fully extended and feet off the ground.
• Any style of grip is permitted.
• The rep is credited when the chest clearly contacts the bar at or below the collarbone.

Bar Muscle-up

• Start each rep with arms fully extended and feet off the ground.
• Pass through some portion of a dip before locking out over the bar.
• The rep is credited when:

1. Arms are fully extended in the support position.

2. Shoulders are directly over, or slightly in front of, the bar when viewed from the side.

NOTE: Any other gymnastics movements are NOT allowed (i.e. uprises or rolls to support).

Barbell Complex

• Each movement is to be considered an individual movement.
• Athletes must hold the bar the entire complex, failure to do so is a no rep.
• Using the standards below:

1. A clean must be completed before a front squat may start.

2. You can not do a squat clean and count it for both a clean and front squat.

3. A front squat must be completed before a shoulder-to-overhead may start.

4. You can not do a thruster.

• Athletes may receive assistance with barbell and loading during complex.
• The lowest denomination plate that can be used is a 1-lb plate.

Are you a coach or gym owner? We've designed a 60-minute class structure guide to prepare your class for 25.2.

This guide includes a structured whiteboard briefing, a progressive warm-up, and movement-specific drills to refine technique with scaling options to ensure inclusivity for all fitness levels. The session wraps up with a guided cool-down and mobility work to promote recovery.

Download HERE

Workout scores must be submitted by 6pm CST on Wednesday, April 2, 2025. Late submissions will not be accepted.

Judges are NOT required. However, video recordings are required upon submission of a workout score.

Submissions without video recordings will NOT be valid.

Athletes should use WODProof or a similar app to record their workout.

Download WODProof HERE. 

Click HERE to read how to submit your score via Competition Corner.