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3 ROUNDS FOR TIME | SCORE IS TIME 20 GHD Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

3 ROUNDS FOR TIME | SCORE IS TIME 20 Abmat Sit Up 5 / 3 / 1 Rope Climb 5 Snatch

00:00-18:00 Part A: Battery-Pack ⚡️ For Time: 4,000m SkiErg 4,000m Row 8,000m BikeErg Format: Four athletes: 2 male and 2 female. Three working at the same time and 1 resting. Work is done when all meters are completed or when the time cap hits. Score: Time accumulated of each machine Time cap: 18 Minutes  18:00-25:00 Rest (7 min Substitutions) 25:00-40:00  Part B: PUSH, PULL, PING PONG 4 Rounds for Time: 22 Synchro Ping Pong Box Jumps  (4 Athletes Alt Reps) 16 Synchro Single arm Alternating Devils Press (3 Athletes) @22.5/15kg 10 Synchro Bar Muscle ups (2 athletes) All 4 athletes perform their box jumps in a you-go, I-go synchro pattern. 1 rep counts once 1 pair completed their jump and extended on the box in their synchro pair. Once 22 reps are completed, athletes will move on to 16 DB alternating devil’s press. 3 athletes working together while the 4th rests. All 3 must reach lockout overhead at the same time, these will be performed in a line. The resting athlete can swap in at any given point. This will be followed by 10 bar muscle-ups where 2 athletes will be synchronizing in the bar support position. Athletes can change at any point. The workout ends once the team finishes 4 rounds or until they hit the time cap. Time Cap: 15 Minutes 40:00-47:00 Rest (7 min Substitutions) 47:00-60:00 Part C: 'The SQUAD Complex' For Maximum weight: Clean + Hang Clean + Front Squat + Jerk Flow: Females will have 6 minutes to hit their max complex. After the female athletes lift, there will be a 1-minute rest interval. During this time, athletes may begin loading the barbell and getting set, but no lifts may be performed. Following this, the males will have 6 minutes to complete their max complex. 👉 Note: Weight may be increased or decreased throughout the attempt. Score: Total accumulated weight lifted. Savage of the Week: The male and female athlete who lift the heaviest weight during The Squad Complex will earn the title of Savage of the Week. 💪🔥

For Time: 50 Cal Row (Split) * 40 DB Snatch 15/10kg (Split) 30 SYNCRO Box Jump Over 20 Horizontal Row (Split) 10 Wall Walk (Split) ** 20 Horizontal Row (Split) 30 SYNCRO Box Jump Over 40 DB Snatch 15/10kg (Split) 50 Cal Row (Split) * *Only one time switch is allowed on Row ** Both Partners must complete 5 Wall Walks (Switch as desired)

For Time: 50 Cal Row (Split) * 40 DB Snatch 22,5kg (Split) 30 SYNCRO Box Jump Over 20 Pull-ups (Split) 10 Wall Walk (Split) ** 20 Pull-ups (Split) 30 SYNCRO Box Jump Over 40 DB Snatch 22,5kg (Split) 50 Cal Row (Split) * *Only one time switch is allowed on Row ** Both Partners must complete 5 Wall Walks (Switch as desired)

For Time: 21 Partner Deadlift 140/120kg 15 Syncro Bar Facing Burpees 3 Rope Climb 12 Partner Deadlift 9 Syncro Bar Facing Burpees 3 Rope Climb 9 Partner Deadlift 6 Syncro Bar Facing Burpees 3 Rope Climb

For Time: 21 Partner Deadlift 160kg 15 Syncro Bar Facing Burpees 9 Rope Climb 12 Partner Deadlift 9 Syncro Bar Facing Burpees 6 Rope Climb 9 Partner Deadlift 6 Syncro Bar Facing Burpees 3 Rope Climb

WORKOUT DESCRIPTION IQ24.1 A & B This workout is a two-parted workout. The workout must be performed as one with a 15 min time cap. 24.1A For Time, TC 10 min 40 Cal Row 21 High Box Jump Over 21 Overhead Squats 50/35kg  30 Cal Row 15 High Box Jump Over 15 Overhead Squats 70/50kg  20 Cal Row  9 High Box Jump Over 9 Overhead Squats 90/65kg Rest until 10 min mark then:  24.1B For Weight, TC 5 min 1 Squat Snatch  1 Power Snatch  1 Overhead Squat 1 Power Snatch  1 Squat Snatch   NOTES This workout begins with the athlete sitting on the rower, not touching the handle. At the call of “3, 2, 1 ... go”, the athlete may start rowing. As soon as the rower shows 40 Calories, the athlete may proceed with 21 high Box Jump Over, before moving on to the 21 Overhead Squats. The athlete will then perform 2 more rounds of rowing, high Box Jump Over and Overhead Squats with descending reps and ascending weight. After finishing the 9 Overhead Squats, the athlete will wait until the 10 min mark before proceeding to establishing a complex for max weight of Squat Snatch, Power Snatch, Overhead Squat, Power Snatch & Squat Snatch. The athlete may do as many tries as possible in the given timeframe. WEIGHTS Elite, Master 35: - Male: 50/70/90 kg - Female: 35/50/65g Intermediate, Master 40, 45, Teens: - Male: 40/60/80 kg - Female: 30/40/55kg SCORE: This is a double-scored workout. Score IQ24.A is the time the athlete needs to perform Part A, Score IQ24.B is the weight for the heaviest complex performed in the remaining time.

WORKOUT DESCRIPTION IQ24.2 This workout is for time. Time cap: 15 min For Time: 60 Wall Balls  20 Strict Handstand Push-Ups  30 Chest-to-Bar Pull-Ups  50 Wall Balls  30 Kipping Handstand Push-Ups 20 Bar Muscle-Up  40 Wall Balls NOTES: This workout begins with the athlete standing in front of the wall ball target, not touching the wall ball. At the call of “3, 2, 1 ... go”, the athlete may start with the wall balls. As soon as the athlete has accomplished 60 wall balls, the athlete may proceed with 20 strict handstand push-ups, before moving on to the chest-to-bar pull-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 30 chest-to-bar pull-ups, the athlete will perform 50 wall balls and then 30 kipping handstand push-ups. The athlete will then proceed with 20 bar muscle-ups and finish with 40 wall balls. WEIGHTS: Elite, Intermediate, Master 35, 40, 45, Teens: • Wall ball: 9kg male / 6kg female SCALING Intermediate, Master 40, 45, Teens: 60 Wall Balls  20 Kipping Handstand Push-Ups 30 Pull-Ups  50 Wall Balls  30 Kipping Handstand Push-Ups 20 Chest-to-Bar Pull-Ups 40 Wall Balls SCORE:  This workout is for time. The score is the time it takes to perform the chipper.

WORKOUT DESCRIPTION TQ24.1 A & B This workout is a two-parted workout. The workout must be performed as one with a 15 minute time cap. 24.1A For Time, TC 10 min 40 Cal Row  21 High Box Jump Over  21 Front Squats 60/40kg  30 Cal Row 15 High Box Jump Over  15 Front Squats 80/55kg  20 Cal Row 9 High Box Jump Over  9 Front Squats 100/70kg 24.1B For Weight, TC 5 min 1 Squat Clean  1 Power Clean  1 Front Squat  1 Power Clean  1 Squat Clean NOTES This workout begins with the athlete sitting on the rower, not touching the handle. At the call of “3, 2, 1 ... go”, the athlete may start rowing. As soon as the rower shows 40 calories, the athlete may proceed with 21 high box jump over, before moving on to the 21 front squats. The athlete will then perform 2 more rounds of rowing, high box jump over and front squats with descending reps and ascending weight. After finishing the 9 front squats, the athlete will wait until the 10-minute mark before proceeding to establish an unbroken complex for max weight of squat clean, power clean, front squat, power clean & squat clean. The athlete may do as many tries as possible in the given timeframe. WEIGHTS Elite Team: - Male: 60/80/100 kg - Female: 40/55/70 kg Intermediate Team: - Male: 40/60/80 kg - Female: 30/40/55 kg SCORE This is a double-scored Workout. Score IQ24.A is the time the athlete needs to perform Part A, Score IQ24.B is the weight for the heaviest complex performed in the remaining time.

WORKOUT DESCRIPTION TQ24.2 This workout is for time. Time cap: 15 min For Time: 40 Pull-Ups 50 Wall Balls 20 Strict Handstand Push-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups 50 Wall Balls 10 Ring Muscle-Ups NOTES This workout begins with the athlete standing in front of the pull-up bar, not touching the bar. At the call of “3, 2, 1 ... go”, the athlete may start with the pull-ups. As soon as the athlete has accomplished 40 pull-ups, the athlete may proceed with 50 wall balls before moving on to the strict handstand push-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 20 strict handstand push-ups, the athlete will perform 50 wall balls and then 20 kipping handstand push-ups. The athlete will then proceed with 50 wall-balls and finish with 10 ring muscle-ups.   WEIGHTS Elite Team, Intermediate Team: • Wall ball: 9kg male / 6kg female SCALING Intermediate Team:  40 Pull-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups  50 Wall Balls 20 Kipping Handstand Push-Ups   50 Wall Balls 10 Bar Muscle Ups SCORE: This workout is for time. The score is the time it takes to perform the chipper.

For Time: 5 rounds of  10 KB swing to goblet squat (16/12 kg)  15 Box step over 10 Shuttle run Switch partner atfer completing one movement

For Time: 5 rounds of 10 Thruster (35/25 kg)  15 Synchron Burpee cross over Bar  10 Synchron Hand release Push Up´s

For Time: 30 Sit Ups  15 Inchworm´s 30 Sit Ups  30 Deadlifts (40/25 kg) 30 Sit Ups  15  Inchworm´s 30 Sit Ups 

For Time: 30 Leg Raises 15 Half Wall Walks 30 Leg Raises 30 Pull Up´s 30 Leg Raises 15 Half Wall Walks 30 Leg Raises

For Time: 5 Bar Muscle Up 30 TTB 15 m Hanstand Walk 30 TTB 30 Chest to Bar Pull ups 30 TTB 15 m Hanstand Walk 30 TTB 5 Bar Muscle Up

3 Rounds for Time 6/9/12 Slam Ball to Shoulder 60/40 kg 3/6/9 Wall Walks Time Cap – 6 minutes 2 minute rest For Time 21-15-9 Thrusters 50/35kg Toes to Bar Time Cap – 6 minutes

3 Rounds for Time 6/9/12 Slam Ball to Shoulder 50/35 kg 3/6/9 Wall climb (climb to 60 cm from wall) Time Cap – 6 minutes 2 minute rest For Time 21-15-9 Thrusters 42,5/30 kg Toes over Parallel Time Cap – 6 minutes

For Time 20 DB Ground to Overhead 2 x 22.5/15 kg 15 Bar Facing Burpees 10 Ground to Overhead 60/40 kg Time Cap – 4 minutes

For Time 20 DB Ground to Overhead 2 x 15/10 kg 15 Bar Facing Burpees 10 Ground to Overhead 50/35 kg Time Cap – 4 minutes

For time 8' 14 bar muscle-ups 10 sandbag burpee over trunk 68/45kg 7 bar muscle-ups 5 sandbag burpee over trunk 68/45kg

FOR TIME (TC: 8’) 12 synchro bar muscle-ups (sync 2) 12 sandbag over the trunk 68/45kg (split as needed) 12 burpees over the worm (sync 3) 5 synchro muscle-ups (sync 2) 5 sandbag over the trunk 68/45kg (split as needed) 5 burpees over the worm (sync 3) Change athletes as needed. In the sandbag over the trunk, changes are only possible at even repetitions. 

For time (TC: 14') Buy in: 40 strict HSPU (split as needed) Then 3 rounds: 30 toes-to-bar (sync 2) 30/20 worm squats (sync 3) Change athletes as needed.

For time ( TC: 10')  3 rounds 20 bar facing burpees 20 power snatch 40/30kg * Workout modified due to weather conditions

FOR TIME | INTERVALS 2-2-2-3 20/15 cal assault bike Max Dual dumbbell thrusters 22,5/15kg Rest 1'  between intervals Go until 75 reps of DB thruster are completed.

FOR TIME (TC: 15’) 120 heavy single unders 30 Wall balls shots 9/6kg 20 toes-to-bar 16 deadlift 70/45kg 8 wall walk 16 deadlift 70/45kg 20 toes-to-bar 30 Wall balls shots 9/6kg 120 heavy single unders

3 Rounds For Time (TC: 9’) 6 rope climbs (split as needed)  15 hang clean and jerk (sync 3) Barbell: 60/40kg Dumbbells: 22,5/15kg Kettlebells: 24/16kg

VISUAL IMPAIRMENT FOR TIME (TC: 16') 60 heavy single unders 40 medball cluster 20 toes-to-bar 16 alternating db snatch  8 wall walk 16 alternating db snatch 20 toes-to-bar 40 medball cluster 60 heavy single unders Check all divisions and standards at https://wodcelona.com/eventos  

VISUAL IMPAIRMENT FOR TIME (TC: 8') 14 bar muscle-ups 14 sandbag burpee over trunk 7 bar muscle-ups 7 sandbag burpee over trunk Check all divisions and standards at https://wodcelona.com/eventos  

VISUAL IMPAIRMENT FOR TIME | INTERVALS 2-2-2-3 16/12 cal assault bike Max Dual dumbbell thrusters Rest 1'  between intervals Go until 60 reps of DB thruster are completed. Check all divisions and standards at https://wodcelona.com/eventos