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Arena: Erg Arena The team starts with a Buy In of a 400m Team Run Into Completing a total of: 1.6km Run 1000 Single Unders 200 Calorie Row Athletes swap as they please, as long as each athlete does 1 x 400m run  Rules:   All athletes start in the holding area  All athletes begin with a team run  Athletes have to rotate the run as indicated (each athlete completes 1 run of 400m (in addition to the team buy in) Athletes have to use their own rope.   Time Cap: 15 minutes    Scores:   Time of Completion. If not completed, total number of reps.  Run counts as 1 rep Movement Standards:   Single Unders - Athlete starts with the rope on the floor. Jumps must be performed with both feet leaving the ground at the same time. Rep is complete when the rope clearly passes under the feet once before the athlete lands on both feet simultaneously.  Row - Athlete rowing has to be seated on the rower at all times.  The rower must be set to zero at the start. Athletes must not let go of the handle in a way that causes damage to the rower.  Damper setting up to the athlete. Run -   Team run must be performed together as a team.  No further movements may be completed until the entire team has returned to their work station.  

Arena: Sand Pit Arena   All athletes start in the holding area YGIG in Teams of 2 - Male and Female Pair: Part 1: 20 Syncro Axle Bar Front Squats   10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 2: 30 Syncro Axle Bar Front Lunges  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 3: 20 Syncro Axle Bar Front Squats  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Everyday Variation:   Axle Bar 1 @ 27kg  Axle Bar 2 @ 17kg    Handle bar weight + 10kg each side DBalls - 20kg Rules:   All athletes start in the holding area  On go Athlete A and B get to the Axel bars, while C and D wait in the holding area Once completing Part 1, Athlete A and B, run and tag athletes C & D to complete each part Both pairs have to complete each part Athletes always front facing on the axel bars - The lead athlete cannot see the athlete behind  2 Axle Bar weights - male and female   If the weight of the farmer carry is dropped, both athletes need to go back to start line Time Cap: 15 minutes  Score: Time of completion. If time cap is reached, score is total reps completed Movement Standards:   Front Squat  - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. Athletes must perform a full squat with the hip crease passing below the knee.  The repetition counts when the athlete returns to full standing extension with the barbell under control in the front rack position.  Front Lunge - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. The rear knee must clearly touch the ground on each step.  The athletes must stand up fully between steps, with hips and knees extended before taking the next lunge. Synchro is achieved when all athletes’ are fully stood up at the top. The front rack position must be maintained.  Handle Shuttle runs - one handle in each arm D-Ball Shuttle runs -  to be held in any position as long as it is off the ground

Arena: Beach Arena All 4 Athletes start in the holding area (start / finish / swap zone) in their designated lane (athletes entering the water have to be wearing a life vest)  On GO - the team is to complete 4 rounds of the below: 2 athletes go out on their SUP, paddle to and round a buoy and back.  1 athlete runs with their dumbbell and performs; 10 Alternating Single Arm Devil’s Press 20 Dual Dumbbell Bench Press  10 Alternating Single Arm Dumbbell Hang to Overhead (Snatch or Clean & Jerk - can change between this movements any time) The dumbbell work can be shared between the 2 athletes on the sand, but the non working one has to wait in the holding area. Once the SUP and Dumbbell stations are complete, all 4 athletes run back to holding area with the dumbbells and the SUP and repeat the above 3 more times (total of 4 rounds) Athletes can swap any time  Once all 4 rounds are completed and all 4 athletes are back in the holding area, the team must complete 50 synchro water down ups and move the marker forward every 10 down ups.  Everyday Variation :  2 x 10kg Dumbbells (male - bench press)  2 x 5kg Dumbbells (female - bench press)   1 x 15kg Dumbbells (male - devil’s press, hang to over head)  1 x 10 kg Dumbbells (female - devil’s press, hang to over head) Rules:  All 4 Athletes start in the holding area in their designated lane   Athletes using the SUP have to be wearing a life vest  Athletes cannot move to the water down ups until all 4 rounds of the SUP and dumbbells  are complete and all 4 athletes are in the holding area. Any pair of athletes Time Cap: 15 minutes  Score: Time of completion  - if time capped - number of reps Movement Standards:   SUP: Both athletes must be touching the board at all times.  Devil’s Press: Athletes must begin each rep with the dumbbell on the floor. Athletes must complete a burpee with their chest and thighs touching the ground. The dumbbell  must be lifted from the floor to an overhead locked-out position. A snatch or clean & jerk are permitted. The rep is complete when the athlete is standing fully extended with the dumbbell/s overhead, arms locked out, hips and knees extended, and feet under the body. Dropping the dumbbell from above waist height will result in a no rep.  Bench Press: Athletes lie on their back on the bench. Head, shoulders, and glutes must remain in contact with the bench throughout the lift with both feet touching the floor. Athletes lower the Dumbbell/s clearly touching the chest (below the collarbone) and press upward until full extension is achieved. DB Hang to Over Head - this can be either a Hang Clean & Jerk or a Hang Snatch - and athletes can change movement any time as long as they extend at the top.  Hang Clean & Jerk - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. Athletes must clean the dumbbell to the shoulder in one motion and then jerk (push press or jerk allowed) to full lockout overhead. The rep is complete when the athletes has the dumbbell overhead with arms locked out, hips and knees extended. Athletes must alternate arms every rep. Hang Snatch - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. The dumbbell must move directly from floor to overhead without stopping at the shoulder. At the top of the movement, the athlete must reach full extension. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. Athletes must alternate arms every rep. Water Down Ups - need to be on the water’s edge.  Athletes must have  their chest and thighs touching the sand / water. Once the team have reached a synchro position on the floor (with chest and thighs touching the floor).  All four athletes have to stand up to finish the rep.

A standard straight Olympic bar (or straight deadlift bar) is to be used No Hex / Trap bars are allowed Deadlifts must be performed in a conventional stance; sumo stance ARE NOT allowed (the hand must be outside of the legs throughout the lift). Weightlifting belts and lifting straps are allowed to be used To successfully complete a deadlift, you must stand with your knees and hips locked and shoulders back, then lower the bar under control without dropping it Weight jumps to be in increments of 2.5kg

A standard straight Olympic bar is to be used The bar can be taken from the pins in a squat rack (there is no necessity to “clean” the bar up to the chest) The bar must move from the “rack position” to the arms fully locked out above the athlete’s head The athlete may use leg drive “push press” the weight up A strict press, push press or push jerk IS allowed A Split jerk, i.e. one foot forward and the other back to create a wide base IS NOT allowed Weight jumps to be in increments of 2.5kg Weightlifting belts, wrist wraps and elbow sleeves are allowed to be worn

SCALED F90+ 40 Box Jumps/Step Ups (50cm) 50 Knees above Hips 40cal. Row  50 Dual DB Shoulder to Overhead   20/20 Burpee MB Toss X Box Jumps/Step Ups (50cm) (10/4kg)

OVERALL NOTICE: if you switch partner while doing the rope jumps you have to give a fist bump! SCALED F SCALED M90+ SCALED F90+ 180 Single Under 20 Team-Wall Ball 120 Single Under 20 Team-Wall Ball 40 Cross Over 20 Team-Wall Ball (9/6kg)

OVERALL NOTICE:  Every Athlete must perform at least 1 Rep of each gymnastic movement! _______________ SCALED F90+  40 Dual KB Hang Cleans 20 Jump. Pull-Up 30 Single KB Hang Snatches 30 Ring Row 30 Single KB Front Squats  20cal. Echo Bike calories (KB 16/10kg) NOTICE: If one Athlete is doing the KB work, in meantime Athlete 2 holds a Sandbag  in front of the body  20kg

27-21-15-9 Calorie Row Thrusters SCORE : TIME REQUIRED TO COMPLETE THE WORKOUT OR NUMBER OF REPS COMPLETED IN THE TIME CAP MEN (Thrusters) Rx: 45kg Masters: 35+ / Masters 40+ / Advanced: 40kg Scaled: 35kg WOMEN (Thrusters) Rx: 35kg Masters: 35+ / Advanced: 30kg Scaled: 25kg TEAMS GO DIRECTLY TO THE FINAL EVENT

15 ROUNDS 1 Squat Clean 2 Burpees Over Bar THEN 50 Toes to Bar / Knees Raises 20 DB Devil Presses SCORE : TIME REQUIRED TO COMPLETE THE WORKOUT OR NUMBER OF REPS COMPLETED IN THE TIME CAP MEN (Squat Clean | DB Devil Presses | Toes to Bar / Knees Raises) Rx: 70kg | 2x22.5kg | T2B Masters: 35+ / Masters 40+ / Advanced: 60kg | 2x22.5kg | T2B  Scaled: 50kg | 2x15kg | T2B WOMEN (Squat Clean | DB Devil Presses | Toes to Bar / Knees Raises) Rx: 55kg | 2x15kg | T2B Masters: 35+ / Advanced: 45kg | 2x15kg | T2B Scaled: 35kg | 2x10kg | KR TEAMS GO DIRECTLY TO THE FINAL EVENT

12 - 9 - 6 Sync Muscle Ups  (one athlete on the rings and the other on the bar) 1 - 2 - 3 Lanes Handstand Parcour (both athletes must complete the number of lanes, one after the other) TC 10:00

Find a heavy complex of 1 Deadlift + 1 Hang Clean + 1 Shoulder-to-overhead Hang must be below hips and above ground Weight can only go up, failed attempts cannot be repeated (weightlifting style)

2 Rounds of  Lane shuttle run 15 Box jump over Lane shuttle run

400m Row 300m Ski-Erg 20 Box Jumps

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For load: In 10 min window find Thruster 1 RM *Athlete 1 works for 5 mins, then athlete 2 works for 5 mins