WOD Explorer

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro. alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 synchro. Box Jump over  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer:Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Jump Overs: Auf die Box springen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Jump Overs ✅ Good Rep: Athlet springt auf die Box, beide Athleten gleichzeitig mit beiden Füßen auf der Box, Abstieg kontrolliert (kein Absprung), Box vollständig überquert ❌ No Rep: Kein Sprung auf die Box, nicht gleichzeitig oben, Absprung ohne Abstieg, Box nicht überquert

For Time  Synchro Erg. 250/225m Row & 500/450m Bike Erg  100 Partner Wall Balls (9/6kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  80 synchro Box Step Over Synchro Erg. 250/225m Row & 500/450m Bike Erg  60 alt. DB Snatch (22.5/15kg)  Synchro Erg. 250/225m Row & 500/450m Bike Erg  TC: 17:00 Min  Standards – Übersicht • Ergometer: • Einer Row, einer Bike → beide gleichzeitig • Jeder Athlet muss 2x Row & 2x Bike fahren • Distanz muss vollständig erreicht sein • Wall Balls: 100 gemeinsam, gültig nur mit Squat unter Parallel + Treffer Target • DB Snatch: Synchronisation im Overhead-Lockout, jeder Arm abwechselnd • Box Step Overs: Auf die Box Steigen, heruntersteigen ist verpflichtend, Synchronisation oben auf der Box ⸻ Time Cap: 17:00 Minuten Flow Start: beide Athleten auf Startnummer Reihenfolge: Row + Bike (synchro) → WBalls → Row + Bike (synchro) → DB Snatch → Row + Bike (synchro) → Box Jump Overs → Row + Bike (synchro) → Finish auf Startnummer Movement Standards & No Reps Row + BikeErg (Synchro) ✅ Good Rep: Distanz vollständig erreicht, beide gleichzeitig fertig ❌ No Rep: Athlet steigt ab bevor Distanz erreicht ist / Athleten nicht gleichzeitig beendet > hier muss gewartet werden bevor abgestiegen wird.  Hinweis: Jeder Athlet muss 2x Row & 2x Bike absolviert haben Partner Wall Balls ✅ Good Rep: Squat unter Parallel, Ball trifft Target, kontrolliert gefangen ❌ No Rep: Tiefer nicht erreicht, Target verfehlt, Ball prellt auf Boden Synchro DB Snatch ✅ Good Rep: DB startet mit beiden Köpfen am Boden, Overhead-Lockout stabil, Synchro oben ❌ No Rep: DB nicht am Boden gestartet, fehlende Streckung, nicht synchron oben Synchro Box Step Overs ✅ Good Rep: Athlet steigt auf die Box, beide Athleten gleichzeitig mit beiden Füßen oben, kontrolliertes Heruntersteigen, Box vollständig überquert ❌ No Rep: Kein vollständiger Kontakt mit beiden Füßen oben, nicht gleichzeitig oben, Absprung statt Abstieg, Box nicht überquert

For Time:  40 Toes to Bar  25 Clean and Jerk (50/30kg) 30 Toes to Bar  20 Clean and Jerk  20 Toes to Bar 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  RX 25.2 B 8min to establish a 7RM Front Squat from floor Toes to Bar & Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Toes to Bar: Gültig, wenn beide Füße gleichzeitig das Rig berühren, hinterher vollständige Streckung. • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Toes to Bar • ✅ Good Rep: Füße berühren gleichzeitig die Stange; vollständige Hüft- und Kniestreckung in der Ausgangsposition. • ❌ No Rep: Nur ein Fuß berührt; unvollständige Streckung. Clean & Jerk (50/30kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

For Time:  40 synchro Situps 25 Clean and Jerk (40/25 kg) 30 synchro Situps  20 Clean and Jerk  20 synchro Situps 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  SC 25.2 B 8min to establish a 7RM Front Squat from floor Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Synchro SitUps: Beide Athleten arbeiten gleichzeitig, Fistbump als Kontakt • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. ⸻ 📄 Judge-Sheet – Workout 2 RX Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Synchro Sit-Ups • ✅ Good Rep: Athleten starten mit Schultern am Boden; Endposition = Fistbump beider Athleten gleichzeitig oben. • ❌ No Rep: Kein Bodenkontakt mit Schultern; kein Fistbump oder nicht gleichzeitig; abgebrochen vor Endposition. Clean & Jerk (40/35kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

EVENT 1 - ENDURANCE (VIDEO SUBMISSION or ENDURANCE DAYS) Time Cap: None Format: For Time Event 2000m Ski Erg 300m Shuttle Runs (20 Shuttles) 1000m Ski Erg 225m Shuttle Runs (15 Shuttles) 500m Ski Erg 150m Shuttle Runs (10 Shuttles) Age Group Variation U12 Division: 1200m / 900m / 600m Ski Erg Please click here for all movement standards

EVENT 1 - ENDURANCE (VIDEO SUBMISSION or ENDURANCE DAYS) Time Cap: None Format: For Time Event 2000m Ski Erg 300m Shuttle Runs (20 Shuttles) 1000m Ski Erg 225m Shuttle Runs (15 Shuttles) 500m Ski Erg 150m Shuttle Runs (10 Shuttles) Age Group Variation U12 Division: 1200m / 900m / 600m Ski Erg Please click here for all movement standards

For time, 10 Minute Time Cap Row, 20 calories 20 burpees over row 20 toes to bar Row, 20 calories 20 burpees over row 20 chest to bar pull ups Row, 20 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 chest to bar pull ups Row, 15 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 15 calories   20 burpees over row  20 toes to bar Row, 15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 15 cals (Male/Female).  Once 15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 pull ups Row, 15 calories 20 burpees over row 20 chest-to-bar pull ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time 100 Wall ball alternate 15 shuttle run  75 Russian KB swings 15 shuttle run 50 Box step ups time cap 9 min.

ELITE | RX | MASTER 35+ EVENT 1 FOR TIME - TIME CAP: 5 MINUTES 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME - TIME CAP: 8 MINUTES 12 SYNC. BURPEE BOX JUMP OVERS 60/50  INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 70/45 KG OR 12 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 EVENT 2 WILL START AT THE 6 MINUTE MARK INTERMEDIATE EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 4 SANDBAG CLEANS 70/45 KG 18/15 CALORIES SKI ERG 4 SANDBAG SQUATS 70/45 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50  INTO 2 ROUNDS OF - (1 ROUND EACH) 8 SANDBAG CLEANS 70/45 KG OR 8 SANDBAG SQUATS 70/45 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50  SCALED EVENT 1 FOR TIME 2 ROUNDS OF - (1 ROUND EACH) 6 SANDBAG CLEANS 45/25 KG 18/15 CALORIES SKI ERG 6 SANDBAG SQUATS 45/25 KG EVENT 2 FOR TIME 12 SYNC. BURPEE BOX JUMP OVERS 60/50 INTO 2 ROUNDS OF - (1 ROUND EACH) 12 SANDBAG CLEANS 45/25 KG OR 12 SANDBAG SQUATS 45/25 KG 18/15 CALORIES SKI ERG INTO 12 SYNC. BURPEE BOX JUMP OVERS 60/50 

ELITE FOR TIME 48 METER HANDSTAND WALK 16 HANDSTAND PIROUETTES 12 FREE-STANDING HANDSTAND PUSH-UPS BUY-IN EVERY 4 MINUTES 25 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 30 / 22.5 KG TIME CAP: 12 MINUTES RX FOR TIME 48 METER HANDSTAND WALK 12 HANDSTAND PIROUETTES 6 FREE-STANDING HANDSTAND PUSH-UPS BUY-IN EVERY 4 MINUTES 20 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 30 / 22.5 KG TIME CAP: 12 MINUTES MASTER 35+ FOR TIME 24 METER HANDSTAND WALK (2 METER UNBROKEN) 4 HANDSTAND PIROUETTES 24 METER HANDSTAND WALK (2 METER UNBROKEN) 4 HANDSTAND PIROUETTES BUY-IN EVERY 4 MINUTES 15 SYNC. CHEST-TO-BAR PULL-UPS 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 22.5/15 KG TIME CAP: 12 MINUTES INTERMEDIATE FOR TIME 48 METER DUMBBELL OVERHEAD WALK @ 22.5/15 KG 32 METER OVERHEAD WALKING LUNGES @ 22.5/15 KG 32 METER HANDSTAND WALK (2 METER UNBROKEN) BUY-IN EVERY 4 MINUTES 20 SYNC. PULL-UPS  15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 22.5/15 KG TIME CAP: 12 MINUTES SCALED FOR TIME 48 METER DUMBBELL OVERHEAD WALK @ 22.5/15 KG 32 METER DUMBBELL OVERHEAD WALK @ 30/22.5 KG 32 METER ASSISTED HANDSTAND WALK BUY-IN EVERY 4 MINUTES 20 PULL-UPS - TO SHARE (NO BUTTERFLY PULL-UPS) 15 SYNC. SINGLE ARM DUMBBELL SWINGS @ 15/10 KG TIME CAP: 12 MINUTES

ELITE FOR TIME 30 SNATCHES TO SHARE 90/60 DIRECTLY INTO 5 SNATCHES TO SHARE 110/72.5 TIME CAP: 10 MINUTES RX FOR TIME 30 SNATCHES TO SHARE 85/55 DIRECTLY INTO 5 SNATCHES TO SHARE 105/67.5 TIME CAP: 10 MINUTES MASTER 35+ FOR TIME 30 SNATCHES TO SHARE 70/47.5 DIRECTLY INTO 5 SNATCHES TO SHARE 90/65 TIME CAP: 10 MINUTES INTERMEDIATE FOR TIME 30 SNATCHES TO SHARE 60/42.5 DIRECTLY INTO 5 SNATCHES TO SHARE 80/52.5 TIME CAP: 10 MINUTES SCALED FOR TIME 30 SNATCHES TO SHARE 50/32.5 DIRECTLY INTO 5 SNATCHES TO SHARE 70/45 TIME CAP: 10 MINUTES

ELITE FOR TIME 20 RING MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 60 / 43 KG 15 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 60 / 43 KG 10 SYNC. RING-/BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 60 / 43 KG TIME CAP: 9 MINUTES RX FOR TIME 20 RING MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 50 / 35 KG 15 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 50 / 35 KG 10 SYNC. BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 50 / 35 KG TIME CAP: 9 MINUTES MASTER 35+ FOR TIME 15 BAR MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 50 / 35 KG 10 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 50 / 35 KG 5 SYNC. BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 50 / 35 KG INTERMEDIATE FOR TIME 20 CHEST-TO-BAR PULL-UPS TO SHARE 10 SYNC. THRUSTERS 42.5 / 30 KG 15 CHEST-TO-BAR PULL-UPS TO SHARE 15 THRUSTERS TO SHARE 42.5 / 30 KG 10 SYNC. CHEST-TO-BAR PULL-UPS 20 THRUSTERS TO SHARE 42.5 / 30 KG TIME CAP: 9 MINUTES SCALED FOR TIME 20 PULL-UPS TO SHARE - NO BUTTERFLY 10 SYNC. THRUSTERS 35 / 25 KG 15 PULL-UPS TO SHARE - NO BUTTERFLY 15 THRUSTERS TO SHARE 35 / 25 KG 10 SYNC. PULL-UPS - NO BUTTERFLY 20 THRUSTERS TO SHARE 35 / 25 KG TIME CAP: 9 MINUTES

EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY ELITE | RX | MASTER 35+ FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 60 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES INTERMEDIATE FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 40 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES SCALED FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 100 SINGLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES * PENALTY: EACH MISSED TOSS = 5 DUMBBELL SNATCHES ** ** WEIGHTS FOR THE DUMBBELL SNATCHES ELITE/RX: MEN 30 KG / WOMEN 22.5 KG MASTER 35+/INTERMEDIATE: MEN 22.5 KG / WOMEN 15 KG SCALED: MEN 15 KG / WOMEN 10 KG EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY EVENT 7 ALL DIVISIONS MAX CALORIES SKI ERG IN 25 MINUTES

ELITE  FOR TIME 60 DEADLIFTS 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES RX FOR TIME 60 DEADLIFTS 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES MASTER 35+ FOR TIME 60 DEADLIFTS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES INTERMEDIATE FOR TIME 60 DEADLIFTS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 30 TOES-TO-BAR 40 HANG CLEANS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES SCALED FOR TIME 60 DEADLIFTS 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 30 LEG RAISES 40 HANG CLEANS 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 20 LEG RAISES 20 GROUND TO OVERHEAD 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 10 LEG RAISES TIME CAP: 12 MINUTES

ELITE | RX | MASTER 35+ FOR TIME 5 ROUNDS 2 ROPE CLIMBS TO SHARE 4 SYNC. DOUBLE DUMBBELL DEVIL PRESSES 2 x 22.5 / 15 KG TIME CAP: 8 MINUTES INTERMEDIATE FOR TIME 5 ROUNDS 2 ROPE CLIMBS TO SHARE 4 SYNC. DOUBLE DUMBBELL DEVIL PRESSES 2 x 15 / 10 KG TIME CAP: 8 MINUTES SCALED FOR TIME 5 ROUNDS 1 ROPE CLIMBS TO SHARE 4 SYNC. DUMBBELL DEVIL PRESSES 1 x 22.5 / 15 KG TIME CAP: 8 MINUTES

20min time cap 1.5km Ski + 1.5km Row at 500m 2 athletes run 400m at 1.5km, all athletes run 400m then, 1.5km Ski + 1.5km Row at 500m 2 athletes run 400m at 1.5km, all athletes run 400m then, 70 cal row + 70 cal ski SCORE = FOR TIME

7min time cap In waterfall relay style, each athlete will perform, 8 sandbag squats @ 40kg 4 sandbag to shoulder 30m sandbag carry 6 DB thrusters @ 2x15kg 1 rope climb Run to finish line SCORE = FOR TIME

2 Rounds of: 20 Burpee over fence 200m Swim ---- Women Masters 40-44 Women Masters 45+ Women Scaled For time: 20 Burpee over fence 200m Swim 20 Burpee over fence 100m Swim

On a 7-minute clock Part A For time (cap: 5min) 30 Chest to bar pull-ups 15 Box jump over @70/60cm 30 dual DB shoulder to overhead @2x22.5/15kg 15 Box jump over @70/60cm 30 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead --- Men Masters 35-39   Men Masters 40-44  are performing the workout as prescribed! --- Men Scaled: On a 7-minute clock Part A For time (cap: 5min) 20 Chest to bar pull-ups 15 Box jump over @70cm 30 single DB Shoulder to overhead @22.5kg 15 Box jump over @70cm 20 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead --- Women Masters 40-44 Women Masters 45+ Women Scaled On a 7-minute clock Part A For time (cap: 5min) 20 Pull-ups 15 Box jump over @60cm 30 single DB Shoulder to overhead @15kg 15 Box jump over @60cm 20 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead

For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean Men @90-100-110-120-130kg Women @65-70-75-80-85kg ---- Men Masters 35-39 Men Masters 40-44 For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean @80-90-100-110-120kg --- Men Masters 45+ Men Scaled For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean @60-70-80-90-100kg --- Women Masters 40-44 Women Masters 45+ Women Scaled For time (cap: 9min) 200m Run 5-4-3-2-1 Squat Clean @40-45-50-55-60kg

Part A For time (cap: 5min) 12-9-6 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 200 Double unders 30/22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @70/45kg 10 Clean & jerks @90/65kg --- Men Masters 35-39 are performing the workout as prescribed! --- Men Masters 40-44  Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @60kg 10 Clean & jerks @80kg --- Men Masters 45+ Men Scaled Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @50kg 10 Clean & jerks @70kg --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A For time (cap: 5min) 9-6-3 Chest to bar pull-ups Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @35kg 10 Clean & jerks @50kg

For Time: 15x Pull Ups 15x Thrusters 43/29kg 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 60x DB Box Step Overs 20” 2x 22.5/15kg

For Time: 11-9-7 Squat Snatches 61/43kg Shuttle Run Ring Muscle Ups

For Time: 9-7-5 Squat Snatches 61/43kg Shuttle Run Ring Muscle Ups

2RFT: (Cap 5:00) 4x Ground to Overheads 80/52kg 15m Handstand Walk Forward 4x Ground to Overheads 80/52kg 7.5m Handstand Walk Backward For Time: (Cap 5:00) 8/6 Bar Muscle Ups 15m Single Dumbbell Overhead Lunge 1x 22.5/15kg 8/6 Bar Muscle Ups 15m Single Dumbbell Overhead Lunge 1x 22.5/15kg 8/6 Bar Muscle Ups 15m Double Dumbbell Overhead Lunge 2x 22.5/15kg

For Time: MF1 12x Shared Deadlifts 145/95kg (NMWR*) 6x Rope Climbs** 8x Shared Deadlifts 145/95kg (NMWR*) 4x Rope Climbs** MF2 12x Synchro Deadlifts 6x Rope Climbs** 8x Synchro Deadlifts 4x Rope Climbs** 15m Handstand Walk (Shared NMWR***) MF3 12x Synchro Deadlifts 6x Rope Climbs** 8x Synchro Deadlifts 4x Rope Climbs** 30m Handstand Walk (1x Forward, 1x Backward)(Shared NMWR***) *No Minimum Work Requirement **Shared equally ***Athletes from other pairs may swap in

For Time: 5km Sandbag/Rope Run

For Time: 2 Rounds 30x Synchro TTB (2:1, MMF) 20x Worm Squats 15x Synchro Burpees Over Worm 30x Synchro TTB (2:1, MFF) 20x Worm Squats 15x Synchro Burpees Over Worm