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„Good-Friday-Battle“ modifiziert Modus : „Synchro“    10 min AMRAP Gewichte : Male: Bluegun                     Female: Bluegun  Ablauf :  2 Synchro Gun-facing-Burpees over gun (after each round perform +1 gun-facing Burpee) 4 Synchro Hand-Release-Push-ups 10+10 Synchro Reverse Lunges Score: Wiederholungen und Runden Workout Flow : Beide Athleten stehen auf der Startfläche. Auf das Kommando „3-2-1-GO!“ laufen beide Athleten mit der Bluegun zum ausgewiesenen Spot für die Übungsausführung. Beide Athleten absolvieren synchron 2 Gun-Facing-Burpees over gun, 4 Hand-release-Push-ups mit einer Hand auf der Bluegun, sowie 10+10 Reverse Lunges (immer erst eine Seite, dann erst die andere Seite) je Bein mit der Waffe in den Armbeugen. Je Runde wird ein zusätzlicher gun-Facing-Burpee over gun gemacht. Die Anzahl der HR-Push-ups und Reverse Lunges bleiben während des gesamten Workouts gleich.  Ziel des Workouts ist es, innerhalb von 10 Minuten so viele Runden/Wiederholungen                                             wie möglich zu schaffen.

15 min AMRAP 30 Synchro barbell deadlifts - M/F Pair 60/40kg  2 Rope climbs 30 Synchro single dumbbell thrusters - M/F Pair 17.5/10kg 2 Rope climbs 30 Synchro burpees to target - 2 athletes any combination 2 Rope climbs Score = Total reps Workout Flow On go a M/F pair will start completing the 30 synchro barbell deadlifts, non-working athletes must remain behind the start line. Teams can divide the reps and swap working athletes as they wish but this must be done by returing to the start line and tagging in/out. When the synchro deadlifts are complete the team must complete 2 rope climbs, the non-working athlete of the M/F pair may wait next to the rope. The other non-working M/F pair must remain behind the start line. When the 2 rope climbs are complete teams will love to the 30 synchro dumbbell thrusters which must also be completed by a M/F pair. When the synchro thrusters are complete teams will complete 2 more rope climbs before moving onto the 30 synchro burpees to target. The synchro burpees to target can be completed by two athletes of any combination. Following the synchro burpees to target teams will complete 2 more rope climbs before moving back to the synchro deadlifts and continuing to AMRAP through all movements for the full 15 minutes of the workout. All non-working athletes must remain behind the start line. The team's score will be total reps completed in 15 minutes. Movement Standards Synchro barbell deadlifts - Must be performed by a M/F pair. Conventional deadlift only. Athletes must deadlift the bar from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the bar. Synchro is in the standing position. Athletes must not attempt to bounce the barbell off the floor. Males must use 60kg, females 40kg. Rope climbs - Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. Synchro single dumbbell thrusters - Must be performed by a M/F pair. Athletes may squat clean the first rep, athletes must perform a full depth squat with hip crease below knee level, they must then stand tall so that their legs are straight and hips are open, athletes must then press the dumbbell overhead so that their arm is straight. This is the point of synchro. Athletes can swap working arms as they wish, athletes must not use their free arm to brace against any part of their body. Athletes must not drop the dumbbell from above waist height, if they do they will be required to repeat the previous rep. Synchro burpees to target - Can be performed by two athletes of any combination, athletes chest and hips must make contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must jump to touch the pull up bar with one hand.

Masters Age Groups 30-34 through 50-54 and Junior Age Groups 15-16 and 17-18 AMRAP in 10 Minutes of: 10 Handstand Push-Ups 8 Chest to Bar Pull-Ups 6 Strict Handstand Push-Ups 4 Bar Muscle-Ups 30 Double Unders For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Junior Age Group Under 12 AMRAP in 10 Minutes of: 10 Hand Release Push-Ups 8 Toes To Bar 6 Wall Walks 4 Pull-ups 30 Single Unders For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups 55-59 through 65+ and Junior Age Groups 13-14 AMRAP in 10 Minutes of: 10 Handstand Push-Ups 8 Pull-Ups 6 Handstand Push-Ups 4 Chest to Bar Pull-Ups 30 Double Unders For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

400 m Lauf in abnehmenden Zeitfenstern RX & Intermediate Männer starten mit 2:10 Minuten RX & Intermediate Frauen starten mit 2:20 Minuten Das Zeitfenster reduziert sich pro Runde um 5 Sekunden, bis nur noch eine Person verbleibt oder alle Athleten eliminiert sind. Wenn zwei oder mehr Athleten in derselben Runde eliminiert werden, absolvieren sie einen Tie-Break: 70 m All-Out Sprint Wird nur eine Person eliminiert, ist kein Tie-Break erforderlich.

RX AMRAP 15 Toesto bar 20 DB Box Step Overs(50 cm) 5 Bar Muscle Ups 20 Double Unders Intermediate AMRAP 15 Toesto bar 20 DB Step Overs(50cm) 7 Chestto Bar Pullups 20 Double Unders

14x 80 seconds YGIG Buy-In every round within 45 seconds, except Round 1/2 and Round 13/14: 12/9 Calories Row Round 1/2: Buy-In A into Buy-In B into Max syncro T2B Round 3: Buy-In into Max Cleans A Round 4: Buy-In into Max Cleans B Round 5: Buy-In into Max C2B A Round 6: Buy-In into Max C2B B Round 7: Buy-in into Max Snatches A Round 8: Buy-in into Max Snatches B Round 9: Buy-in into Max k HSPU A Round 10: Buy-in into Max k HSPU B Round 11: Buy-in into Max distance HSW A Round 12: Buy-in into Max distance HSW B Round 13/14: Buy-in A into Buy-In B into Max syncro Thrusters Weights: 43 / 30 Failed Buy-In means no reps at station and rest until next intervall starts

Test 2 on a rolling clock of 12 minutes Part A: AMRAP 7min 4 Bar Muscle Ups 8 Power Snatch 12 Toes To Bars Part B:  Time Cap 5 mins Establish 1 Rep Max Snatch --------------------------------- Category weights (M/F) and movement variations for Part A: Elite: 60/40kg Advanced: Bar Muscle Ups/Chest-to-bar (Female Only), 45/30Kg Scaled: Burpee to +15cm target, knees to chest, 35/25kg Masters 35+: Bar Muscle Ups/Chest to Bar (Female Only), 45/30kg Masters 40+: Chest to Bar, 45kg

AMRAP 9min 4 burpee to target 8 Power Snatch 12 Toes To Bars --------------------------------- Burpee to +15cm target, knees to chest, 35/25k

7 MIN AMRAP max. Reps Wall Balls (9/6kg) EMOM 5 Deadlift RX: 100 / 70 kg SC: 80 / 60 kg

AMRAP 15:00 36-24-12 Sync. Alt. DB Snatches  Toes to Bars to share Sync. Box Jump* overs 60/50cm into AMRAP 6 Sync. Single Arm DB Thrusters 6 Bar Muscle ups to share 6 Sync. Burpee Box Jump* overs 60/50cm * 100+ may step on to the box Weights: 70+ / 80+: 22.5/15kg 90+ / 100+: 17.5/12.5kg

Part A, 3x 3:00 AMRAP 20 Sync. Front Squats  8* Wall Walks into Max Reps Rope Climbs *6 wall walks for 100+ category Weights: 70+ / 80+: 45/32.5kg 90+ / 100+: 35/25kg Part B, Timecap 5:00 Bella Complex, for Max Load  1 Clean  1 Shoulder to Overhead 1 Front Squat  1 Shoulder to Overhead female weights are multiplied by 1.4

Amrap 14 min  Cash in :  All Athletes Complete 40/30 cal Echo Bike  Remaning Time Amrap 24 Sync KB Squats  24/16kg 12 Sync Burpees Over KB 24 Sync KB Lunges 12 Sync  Burpees Over KB

AMRAP 8 45s on / 15s off  25 Single DB Box Step Ups (20")  50 Toes to Rings  max. Single Arm Devils Press  SC : 1x 22,5 kg / 15 kg Flow und Standards: Deutsch Das dritte Workout ist ein intervallbasiertes AMRAP über 8 Minuten, aufgeteilt in 45 Sekunden Arbeit und 15 Sekunden Pause pro Intervall. Start: Die Athlet:innen beginnen auf ihrer Startmatte. Bei „3, 2, 1, Go“ laufen sie zu ihrer Box und absolvieren die vorgegebene Anzahl an Box Step Ups. SCALED: 1 Dumbbell (freie Halteposition) RX: 2 Dumbbells im Farmers Hold Boxhöhe: 20” für Männer und Frauen Bei jeder Wiederholung muss der gesamte Fuß auf der Box stehen. Oben ist eine vollständige Hüftstreckung erforderlich. Die Beine müssen abwechselnd genutzt werden! Danach: Wechsel zur Pull-Up Bar (RX) oder zu den Ringen (SCALED). Die Athlet:innen absolvieren die vorgegebene Anzahl an Toes to Bar (RX) oder Toes to Rings (SCALED). Beide Füße müssen die Stange bzw. die Ringe gleichzeitig berühren. Bei den Ringen dürfen die Füße auch zwischen den Ringen hindurch geführt werden. Die Höhe der Ringe ist nicht verstellbar. J-Cups dürfen zum Aufsteigen verwendet werden. In der verbleibenden Zeit des 45s-Intervalls absolvieren die Athlet:innen so viele Devil’s Press wie möglich. RX: 2 Dumbbells SCALED: 1 Dumbbell RX-Standard: Beide Hände auf den Dumbbells, Burpee über den Gewichten (Brust darf die Dumbbells berühren, muss nicht den Boden berühren). Anschließend die Dumbbells per Snatch oder Clean & Jerk überkopf bringen. Die Bewegung endet mit vollständiger Streckung von Beinen, Hüfte und Armen. Die Dumbbells befinden sich über der Körpermitte. SCALED-Standard: Eine Hand auf der Dumbbell, die andere auf dem Boden. Brust muss beim Burpee den Boden berühren. Anschließend wird die Dumbbell einarmig per Snatch oder Clean & Jerk überkopf gebracht. Der arbeitende Arm muss nach jeder gültigen Wiederholung gewechselt werden. Der nicht arbeitende Arm darf nicht unterstützen. Wichtig: Wird eine Dumbbell fallen gelassen, ist die Wiederholung ungültig. Die 15 Sekunden Pause sind verpflichtend. Danach wird an der unterbrochenen Stelle weitergearbeitet. English The third workout is an interval-based 8-minute AMRAP, alternating 45 seconds of work and 15 seconds of mandatory rest. Start: Athletes begin on their start mats. At “3, 2, 1, Go,” they run to their box and complete the prescribed number of Box Step Ups. SCALED: 1 dumbbell (any carry position) RX: 2 dumbbells in a farmers carry position Box height: 20” for both men and women The entire foot must be placed on the box, and the hips must reach full extension at the top. Legs must alternate each rep. Next: Athletes move to the pull-up bar (RX) or rings (SCALED) to complete the required reps of Toes to Bar (RX) or Toes to Rings (SCALED). Both feet must touch the bar or rings simultaneously. At the rings, feet may also pass through the rings. Ring height is fixed and cannot be adjusted. J-cups may be used to step up. In the remaining time of each 45s interval, athletes perform as many Devil’s Press as possible. RX: 2 dumbbells SCALED: 1 dumbbell RX Standard: Both hands on the dumbbells during the burpee; the chest may touch the dumbbells but not required to touch the floor. Dumbbells are lifted overhead via Snatch or Clean & Jerk. Movement ends with full extension of legs, hips, and arms, with dumbbells over the centerline of the body. SCALED Standard: One hand on the dumbbell, the other on the floor during the burpee. The chest must touch the floor. The dumbbell is then lifted overhead one-handed, via Snatch or Clean & Jerk. The working arm must alternate after every valid rep. The non-working arm may not assist in the overhead movement. Important: Dropped dumbbells invalidate the rep. The 15s rest between intervals is mandatory. Athletes resume where they left off after each pause.

AMRAP 8 45s on / 15s off  25 Dual DB Box Step Ups (20")  50 Toes to Bar  max. Dual DB Devils Press  RX : 2x 22,5 kg / 15 kg Flow und Standards: Deutsch Das dritte Workout ist ein intervallbasiertes AMRAP über 8 Minuten, aufgeteilt in 45 Sekunden Arbeit und 15 Sekunden Pause pro Intervall. Start: Die Athlet:innen beginnen auf ihrer Startmatte. Bei „3, 2, 1, Go“ laufen sie zu ihrer Box und absolvieren die vorgegebene Anzahl an Box Step Ups. SCALED: 1 Dumbbell (freie Halteposition) RX: 2 Dumbbells im Farmers Hold Boxhöhe: 20” für Männer und Frauen Bei jeder Wiederholung muss der gesamte Fuß auf der Box stehen. Oben ist eine vollständige Hüftstreckung erforderlich. Die Beine müssen abwechselnd genutzt werden! Danach: Wechsel zur Pull-Up Bar (RX) oder zu den Ringen (SCALED). Die Athlet:innen absolvieren die vorgegebene Anzahl an Toes to Bar (RX) oder Toes to Rings (SCALED). Beide Füße müssen die Stange bzw. die Ringe gleichzeitig berühren. Bei den Ringen dürfen die Füße auch zwischen den Ringen hindurch geführt werden. Die Höhe der Ringe ist nicht verstellbar. J-Cups dürfen zum Aufsteigen verwendet werden. In der verbleibenden Zeit des 45s-Intervalls absolvieren die Athlet:innen so viele Devil’s Press wie möglich. RX: 2 Dumbbells SCALED: 1 Dumbbell RX-Standard: Beide Hände auf den Dumbbells, Burpee über den Gewichten (Brust darf die Dumbbells berühren, muss nicht den Boden berühren). Anschließend die Dumbbells per Snatch oder Clean & Jerk überkopf bringen. Die Bewegung endet mit vollständiger Streckung von Beinen, Hüfte und Armen. Die Dumbbells befinden sich über der Körpermitte. SCALED-Standard: Eine Hand auf der Dumbbell, die andere auf dem Boden. Brust muss beim Burpee den Boden berühren. Anschließend wird die Dumbbell einarmig per Snatch oder Clean & Jerk überkopf gebracht. Der arbeitende Arm muss nach jeder gültigen Wiederholung gewechselt werden. Der nicht arbeitende Arm darf nicht unterstützen. Wichtig: Wird eine Dumbbell fallen gelassen, ist die Wiederholung ungültig. Die 15 Sekunden Pause sind verpflichtend. Danach wird an der unterbrochenen Stelle weitergearbeitet. English The third workout is an interval-based 8-minute AMRAP, alternating 45 seconds of work and 15 seconds of mandatory rest. Start: Athletes begin on their start mats. At “3, 2, 1, Go,” they run to their box and complete the prescribed number of Box Step Ups. SCALED: 1 dumbbell (any carry position) RX: 2 dumbbells in a farmers carry position Box height: 20” for both men and women The entire foot must be placed on the box, and the hips must reach full extension at the top. Legs must alternate each rep. Next: Athletes move to the pull-up bar (RX) or rings (SCALED) to complete the required reps of Toes to Bar (RX) or Toes to Rings (SCALED). Both feet must touch the bar or rings simultaneously. At the rings, feet may also pass through the rings. Ring height is fixed and cannot be adjusted. J-cups may be used to step up. In the remaining time of each 45s interval, athletes perform as many Devil’s Press as possible. RX: 2 dumbbells SCALED: 1 dumbbell RX Standard: Both hands on the dumbbells during the burpee; the chest may touch the dumbbells but not required to touch the floor. Dumbbells are lifted overhead via Snatch or Clean & Jerk. Movement ends with full extension of legs, hips, and arms, with dumbbells over the centerline of the body. SCALED Standard: One hand on the dumbbell, the other on the floor during the burpee. The chest must touch the floor. The dumbbell is then lifted overhead one-handed, via Snatch or Clean & Jerk. The working arm must alternate after every valid rep. The non-working arm may not assist in the overhead movement. Important: Dropped dumbbells invalidate the rep. The 15s rest between intervals is mandatory. Athletes resume where they left off after each pause.

On a 20:00 clock EVENT 1 "Kickoff"  AMRAP 10' *one athlete works on rower, one athlete works on Med Ball Sit-ups, one athlete rests. Athletes rotate after each 18/14 calories rowed. PART A Row for calories *Athletes switch every 18/14 cal. row PART B Max Med Ball Sit-ups 10:00 - 13:00 Rest 13:00 - 20:00 Event 2 "Heaven & Hell" For time (cap: 7') *share 7 Rope Climbs 70 Front Squats 7 Rope Climbs Barbell loads: RX @60/40 Cat. 2 @50/30 Cat 3 @40/25

EVENT 3 "Flat tire 4.0" 3 Rounds for reps AMRAP 2' Category 2 & Category 3 ahtletes work together Byu-in: (shared by both athletes) 10/7 cal. Echo Bike 10 Pull-ups or Toes to bar THEN Max synchronized line facing Burpees Cash-out: (done by one athlete) 10/7 cal. Echo Bike --- AMRAP 2' RX Athlete Byu-in:  10/7 cal. Echo Bike 10 Pull-ups or Toes to bar THEN Max line facing Burpees Cash-out:  10/7 cal. Echo Bike *Score is the total number of burpees accumulated by the team.

a. For time 100 Wallballs 75 Power Clean 40/30/20 50 Synchro Burpee Over Bar - all 3 tc 10 min Rest 1 min b. Amrap 8 min 10 Synchro Db Hang Squat Clean - 1x 22,5/15/10 10 Synchro Db Reverse Lunges 10 Synchro Db STOH -2 athletes synch in b workout

8' AMRAP 8 WALL BALL 8 TOES TO BAR 8 BURPEE BOX JUMP OVER

8' AMRAP 8 WALL BALL 8 KNEE TO CHEST 8 BURPEE BOX JUMP OVER /BOX STEP OVER

8' AMRAP (baby steps) 28 WALL BALL 18 KNEE TO CHEST  8 BURPEE BOX JUMP OVER  8' AMRAP (lady steps) 28 WALL BALL 18 T2B 8 BURPEE BOX JUMP OVER 

A SHOULDER TO OVERHEAD 1RM 3 sets  30s ON / 30s OFF 1 min rest  B  Clean and Jerk AMRAP 5 min  Intermediate: 50/35 kg  Master: 50 kg Elite: 60/40 kg

AMRAP 2' 15 cal Echo Bike + max reps D-Ball GTOH 15 kg 1' rest  AMRAP 2' 15 cal Echo Bike + max reps D-Ball GTOH 15 kg

AMRAP’6 8 Burpee Over Dumbbell 10 Dumbbell Thrusters* * 2x15/10 kg

WORKOUT 2 3MIN ON / 1MIN OFF X 4 ROUNDS 25M SYNCHRO SHUTTLE RUN 10 ALT DB HANG SNATCH (ATHLETE A) 25M SYNCHRO SHUTTLE RUN  10 ALT DB HANG SNATCH (ATHLETE B) IN THE REMAINING TIME: SYNCHRO BURPEE OVER WORM RX | 20 / 15KG SCALED | 15 / 10KG SCALING Scaled option = lighter dumbbell. CrossFit Open leaderboard standards apply, meaning any team using scaled weight will be ranked below all RX teams, irrespective of score. FILMING RULES Timer must be clearly visible in the video frame. Athletes are responsible for judging themselves. During shuttle runs, a three-point contact must be shown over the line on each length (excluding the final length of each 25m set). Athletes must ensure all reps meet movement and synchro standards. FLOOR PLAN - (SEE PHOTO) 1. Two lines, 5m apart (shuttle run distance). 2. Worm placed centered between the two lines. 3. Athlete A’s dumbbell BEHIND one line. 4. Athlete B’s dumbbell BEHIND the opposite line. WORKOUT FLOW Both athletes start on Athlete B’s dumbbell side on either side of the DB (see floor plan). 3, 2, 1, Go! 1. 25m Shuttle Run ( synchro ). 5 x 5m lengths . 2. Finish on Athlete A’s side. 3. 10 Alternating DB Hang Snatches – Athlete A ONLY. After final rep... 4. 25m Shuttle Run ( synchro ). 5 x 5m lengths. 5. Finish on Athlete B’s side. 6. 10 Alternating DB Hang Snatches – Athlete B ONLY. After final rep...  7. Move to the worm (A on one side, B on the other, facing same direction ). Perform max burpees over the worm for the remaining time. STANDARDS SHUTTLE RUNS - 3 point contact (two feet & 1 hand). Both feet must clearly cross the 5m line each length and your hand must touch the floor behind the line. You do not need to touch the floor with your hand on the final length.  ALT DB HANG SNATCH - Start from the hang ( you must perform a deadlift first ). Alternating each rep. Dumbbell must finish locked out overhead ( hips, knees, arm fully extended ). Opposite hand does not assist the lift. BURPEE OVER WORM - SYNCHRO = CHEST TO GROUND. Chest and thighs touch the floor. Jump or step over the worm. The rep finishes when the feet land on the floor after the jump.  PENALTIES 1-rep penalty for every rep not meeting synchro or movement standards.

WORKOUT 3 8-Minute AMRAP Ascending reps, starting at 2 reps. Add 2 reps to each movement every round. ROUND 1:  2 Synchro Pull-Ups 2 Synchro Thrusters ROUND 2: 4 Synchro Pull-Ups 4 Synchro Thrusters Continue adding 2 reps per movement each round for 8 minutes. FLOOR PLAN STANDARDS RX: Any variation permitted: strict, kipping, or butterfly. Chin clearly over the bar. Arms fully extended at the bottom on every rep. Reps must be synchronized (chin over bar together). Both athletes facing same direction . BARBELL: 40/30KG SCALED: Pull-Ups (Jumping Box Pull-Ups): Box height must position athlete’s head below the pull-up bar at setup. Performed with a kip. Chin clearly over the bar. Elbows fully extended at the bottom. Reps synchronized at chin over bar. Both athletes facing same direction. BARBELL: 30/20KG THRUSTERS: Full squat (hips below knee line). Finish with hips, knees, and arms fully locked out overhead. Synchro standard is at full lockout overhead. Athletes facing each other.  Barbells may not be dropped from overhead. PENALTIES 1-rep penalty for every rep not meeting synchro or movement standards. 5-rep penalty if a barbell is dropped from overhead.