WOD Explorer

Test 2.5 Power (Team of 4) Note: MMFF Tid: 72:00 – 90:00 4 rounds for time (1 round/athlete):  18 front squats  15 bar facing burpees over bar Flöde: Start sker bakom startlinjnen. A1 börjar med att utföra ett varv av 18 front squat följt av 15 bar facing burpees over bar. Därefter tar sig A1 tillbaka över startlinjen och växlar in A2. A2 utför samma ordning som A1 och växlar sen in A3. När A3 har utfört sitt varv växlas till sist A4 in. När A4 har avklarat sitt varv ges tid när A4 har passerat startlinjen.  Vikter: Öppen 60/42,5 kg Teens 55/37,5 kg Veteran 50/35 kg Skalad 35/25 kg Utrustning/lag: 1 x 15 kg-stång 1 x 20 kg-stång 4 x skivstångslås 1 x uppsättning damvikter för rätt klass 1 x uppsättning herrvikter för rätt klass Score: Tid eller reps vid time cap

Test 3.5 Bodyweight (Team of 4) Note: MMFF Tid: 73:00 - 90:00 (17 min) For time 16 alternerande rundor (8 rundor/par) 15 air squat* 10 sync pull-up 15 air squat** 10 sync toes to bar Paren kommer vara A1 & A2 samt A3 & A4 *A1 och A3 gör alltid dessa air squats **A2 och A4 gör alltid dessa air squats Flöde: Start sker bakom startlinjen. På signal börjar paret A1 och A2 (konstellation bestäms själv men måste vara samma hela testet) med att A1 gör 15 air squats på agniven plats. Därefter ansluter A2  för att utföra synkade pull-ups med A1. Därefter stannar A1 i riggen och A2 förflyttar sig till den angivna platsen för air squats och utför 15 reps. Efter att A2 gjort 15 reps tar sig A2 tillbaka till riggen för att göra 10 synkade toes to bar med A1. Därefter växlar A1 & A2 in det andra paret A3 & A4 bakom startlinjen som utför ett likadant varv (A3 gör de första air squatsen och A4 de sista). Detta görs tills lagen har utfört 8 varv var dvs totalt 16 varv. Tid ges när A3 & A4 tar sig in över startlinjen när deras 8:e varv är slutfört. Förtydligande standards: sync pull-up Synk i toppen sync toes to bar Synk i toppen Urustning/lag: 2 riggplatser så laget kan synka.  Score: Tid eller reps gjorda vid time cap. Domarbriefing: https://www.youtube.com/watch?v=807Zp5QQIUM   

Test 4.1 Mixed Modality (Team of 4) Note: MMFF Tid: 00:00 - 15:00 (15 min) Vila: 15:00 - 21:00 (6 min) For time: One round* each athlete 4 handstand push-ups 6 bar facing burpees over bar 8 overhead squats 10 toes-to-bar Vikter: Öppen 60/40 kg Teens 50/35 kg Flöde: Start sker bakom startlinjen. A1 startar med HSPU. Efter det gör A1 övning 2 (bar facing burpees over bar) följt av övning 1 (HSPU). Därefter börjar A1 med övning 3 (OHS) följt av övning 2 (bar facing burpees over bar) och sen övning 1 (HSPU). Därefter börjar A1 med övning 4 (TTB) följt av övning 3 (OHS) följt av övning 2 (bar facing burpees over bar) och till sist övning 1 (HSPU). När A1 gjort klart sina sista 4 HSPU springer den tillbaka över startlinjen och växlar in A2. A2 upprepar samma flöde som A1 och efter avklarat varv växlar A2 in A3. A3 upprepar samma flöde som tidigare atleter och växlar sen in A4. A4 upprepar samma flöde och när A4 sprungit över startlinjen ges sluttid. *One round /atlet är alltså: 4 handstand push-ups 6 bar facing burpees over bar 4 handstand push-ups 8 overhead squats 6 bar facing burpees over bar 4 handstand push-ups 10 toes-to-bar 8 overhead squats 6 bar facing burpees over bar 4 handstand push-ups Förtydligande standards: För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå under riggen och användas för att ta sig upp. Utrustning/lag: Matta för HSPU med måtten 95 cm x 50 cm En riggplats för toes to bar 1 x 20 kilos skivstång med herrvikt 1 x 15 kilos skivstång med damvikt Score: Tid eller reps vid time cap

Test 4.3 Strength (Team of 3) Note: MMF / MFF Tid: 37:00 - 47:00 (10 min) Vila: 47:00 - 54:00 (7 min) 1 rep max complex: 1 snatch 1 hang snatch 1 overhead squat" Flöde: Start sker bredvid tomma skivstänger. På signal får atleterna börjar preppa båda skivstängerna. Endast atleterna som kör testet får hjälpa varandra att ladda stängerna. Endast en atlet lyfter åt gången och måste säga vikten till domaren inte lyftet startar. Alla lyft måste vara godkända innan time cap. Det är det tyngsta complexet per atlet som räknas ihop när testet är slut. Förtydligande standards: Herrar lyfter med 20 kilos stång och damer med 15 kilos stång. För att vikt och reps ska räknas måste skivstångslås användas. Lyft måste utföras i en serie. Det är ok att greppa om inför hang snatch men händerna får aldrig släppa stången helt. Då är det direkt no rep. Alla lyft måste tydligt bli godkända av domaren innan nästa lyft påbörjas i complexet. Vid en no rep pga ej tillräckligt djup i overhead squat kan repen göras om förutsatt att atleten in släppt skivstången. Utrustning/lag: 1 x 20 kilos stång  1 x 15 kilos stång 4 skivstångslås (OBS: Dessa räknas inte in i den totala vikten oavsett vikt) Viktplattor (minst): 2x25 kg, 2x20 kg, 2x15 kg, 2x20 kg, 2x15 kg, 2x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg Det är tillåtet att använda fler viktplattor eller annan konstellation så länge alla lag får samma förutsättningar och vikterna är möjliga att lasta korrekt. Exempel: Om ett lag saknar 20 kg-plattor kan 4 x 10 kg användas istället. Score: Tyngsta vikt (A1+A2+A3)

Test 5.1 Bodyweight (Team of 4) Note: MMFF Tid: 00:00-12:00 Vila: 12:00-19:00 AMRAP 12 minutes: 20 sync toes to bar 20 sync burpee-shuttle-run 30 sync air squats  5 sync bar muscle ups 20 sync burpee-shuttle-run 30 sync air squats Flöde: Start sker bakom startlinjen. Alla övningar sker i synk av två atleter och två atleter vilar. Det är fria byten hela testet och paren kan varieras under testets gång. Alla byten sker bakom startlinjen. Synkade burpee shuttle runs påbörjas alltid vid linjen som är närmst där en kört i riggen. Sker byte under burpee shuttle run måste de/den som kommer in starta därifrån de andra slutade. Burpeen måste alltid göras med ansiktet närmst linjen och vara riktat åt det håll en sen ska springa shuttle run. Det är alltså inte tillåtet att springs över linjen och sen göra burpee med fötterna närmst linjen. Air squats görs alltid på led. Främre atleten står vänd och kollar mot riggen och den andra står bakom och kollar mot främre atletens rygg. Air squats ska göras på angiven plats (see floor plan) som är som minst 3 meter från linjen närmst riggen. Förtydligande standards: Sync toes to bar: Synk i toppen Sync burpee shuttle runs: Starta med burpee och hela kroppen ska vara bakom linjen. Det involverar huvudet också, det är alltså inte tilåtet att det ligger ovanför linjen utan ska vara helt bakom. Därefter görs en shuttle run till andra sidan och rep ges när paret passerat linjen. Rörelsen startar alltså alltid med en burpee där synken är i botten. Sync air squat: Synk i start och botten Sync bar muscle up: Synk sker i toppen av bar muscle up. För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå direkt under riggen. Urustning/lag: riggplats för synk Score: Totalt antal reps

Test 5.5 Strength (Team of 4) Note: MMFF Tid: 70:00-90:00 Within 9 minutes: M1/M2 Cluster for max weight 2 minute transition Within 9 minutes: F1/F2 Cluster for max weight Flöde: Start sker bakom startlinjen. Stängerna är olastade när start sker för M1/M2 och sen F1/F2. När tiden startar får M1/M2 ta sig fram till 20 kilos stången och börjar lägga på vikt och lyfta. M1 & M2 kommer ha 9 minuter på sig och de får lyfta i vilken ordning de vill. Inför varje lyft måste vikten annonseras till domaren. Efter 9 min är det 2 minuter vila och plocka av vikter från 20 kilos stången och byta till 15 kilos stång. Efter 2 minuter vila har F1 och F2 9 minuter på sig att hitta sitt tyngsta lyft. Alla lyft måste vara godkända innan inom tidsfönstret på 9 minuter. Förtydligande standards: Endast dessa viktplattor får användas 25 kg, 20 kg, 15 kg, 10 kg, 5 kg, 2,5 kg och 1,25 kg. Det får givetvis vara fler av dessa men inga andra småvikter är tillåtna. Cluster: Kopierat från Movement standard: REP START ● Object-on-ground. ● Hand(s) on object. REP END ● Overhead lock-out. REP REQUIREMENTS ● Object is moved in one fluid motion from ground to front-rack. ● Without pause after receiving the object, the bottom of squat must be achieved. ● Object is moved in one fluid motion from front-rack in bottom of squat to overhead lockout. ● Knees and hips must be extended after the object has left the front-rack and until overhead lockout is achieved. Utrustning/lag: 1 skivstång 15 kg 1 skivstång 20 kg 2 skivstångslås (OBS oavsett vikt räknas aldrig dessa in i den toala vikten) Viktplattor minst 157,5 kg (2x25 kg, 2x20 kg, 2x15 kg, 2x20 kg, 2x15 kg, 2x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg).  Score: Tyngsta lyftet från M1+M2+F1+F2

Test 5.5 Strength (Team of 4) Note: MMFF Tid: 70:00-90:00 Within 9 minutes: M1/M2 Cluster for max weight 2 minute transition Within 9 minutes: F1/F2 Cluster for max weight Flöde: Start sker bakom startlinjen. Stängerna är olastade när start sker för M1/M2 och sen F1/F2. När tiden startar får M1/M2 ta sig fram till 20 kilos stången och börjar lägga på vikt och lyfta. M1 & M2 kommer ha 9 minuter på sig och de får lyfta i vilken ordning de vill. Inför varje lyft måste vikten annonseras till domaren. Efter 9 min är det 2 minuter vila och plocka av vikter från 20 kilos stången och byta till 15 kilos stång. Efter 2 minuter vila har F1 och F2 9 minuter på sig att hitta sitt tyngsta lyft. Alla lyft måste vara godkända innan inom tidsfönstret på 9 minuter. Förtydligande standards: Endast dessa viktplattor får användas 25 kg, 20 kg, 15 kg, 10 kg, 5 kg, 2,5 kg och 1,25 kg. Det får givetvis vara fler av dessa men inga andra småvikter är tillåtna. Cluster: Kopierat från Movement standard: REP START ● Object-on-ground. ● Hand(s) on object. REP END ● Overhead lock-out. REP REQUIREMENTS ● Object is moved in one fluid motion from ground to front-rack. ● Without pause after receiving the object, the bottom of squat must be achieved. ● Object is moved in one fluid motion from front-rack in bottom of squat to overhead lockout. ● Knees and hips must be extended after the object has left the front-rack and until overhead lockout is achieved. Utrustning/lag: 1 skivstång 15 kg 1 skivstång 20 kg 2 skivstångslås (OBS oavsett vikt räknas aldrig dessa in i den toala vikten) Viktplattor minst 157,5 kg (2x25 kg, 2x20 kg, 2x15 kg, 2x20 kg, 2x15 kg, 2x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg).  Score: Tyngsta lyftet från M1+M2+F1+F2

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Kettlebell Swings 20/12kg 21 Wall Balls 9kg/7kg 18 Kettlebell Swings 18 Wall Balls 15 Kettlebell Swings 15 Wall Balls WOD B2 - Timecap 5 Minutes 15 Pull ups  15 Box Jumps 24’’/20 Inch 12 Pull ups 12 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  9 Box Jumps WOD B3 - Timecap 4 Minutes 12 Chest to Bar Pullups  12 Burpee Box Jump overs 30’’/24’’Inch (Time Breaker) 9 Bar Muscle Ups 9 Burpee Box Jump overs 6 Bar Muscle Ups 6  Burpee Box Jump overs KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres  Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders  15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders  KEY NOTES // - All individual and Pairs athletes will complete these WODS - Workouts in C test cardio output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - C1 and C2 will each be scored as 25% each of the total weighting of Workouts C, with C3  forming 50% of the weighting for Workouts C - Workouts C are now live in the Circle 21 app - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row for athletes who will not be able to perform the Double Unders.  - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps MOVEMENT STANDARDS // THRUSTERS This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work.  Athletes are responsible for setting their own foot straps and damper setting.  SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.  HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

Snatch Ladder 30 sec ON, 30 sec ROTATE Separator: Overhead Squat Men Rx:80 / 90 / 10 / 105 / 110 / 115 / 120 / 125 / 130kg Men Masters 35-40: 70 / 75 / 80 / 85 / 90 / 95 / 100 / 105 / 110kg Men Masters 40+: 60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100kg Men Advanced:60 / 65 / 70 / 75 / 80 / 85 / 90 / 95 / 100kg Men Scaled: 45 / 50 / 55 / 60 / 65 / 70 / 75 / 80 / 85kg Women Rx: 50 / 55 / 60 / 65 / 70 / 75 / 80 / 85 / 90kg Women Advanced: 35 / 40 / 45 / 50 / 55 / 60 / 65 / 70 / 75kg Women Scaled: 25 / 30 / 35 / 40 / 45 / 50 / 55 / 60 / 65kg

Test 2 Strength. TC: 6 minutes 3 Rounds For Both Reps and Weight: 9 Deadlifts 7 Hang Power Cleans 5 Shoulder to Overhead Rest: 9 minutes Test 3 Bodyweight TC: 10 minutes As Many Rounds as Possible in 10 Minutes: 15 Toes to Bars 5 Right Leg Pistols 5 Left Leg Pistols 5 Burpee Box Jump Overs 60cm Rest: 10 minutes Test 4 Mixed TC: 15 minutes For Time: 10-9-8-7-6-5-4-3-2-1 Repetitions of: Dball Squat 70kg Double Dumbbell Bench Press 35kg 10 Calories on the Air Bike After Each Round Rest: 10 minutes Test 5 Skill TC: 8 minutes For Time: 45 Meter Handstand Walk (5 lengths of 9 unbroken meters) Then 8 Rounds of: 1 Bar Muscle Up 2 Chest to Bar Pull-ups Then 54 Meter Handstand Walk (6 lengths of 9 unbroken meters) Rest: 12 minutes Test 6 Power TC: 5 minutes For Time: 1 Legless Rope Climb (4.5 Meters) 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kG 40 Calorie Bike Erg 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kg 1 Legless Rope Climb

Test 1 Endurance TC: 20 minutes For Time: 20 Double Unders 10 Calorie Row 40 Double Unders 20 Calorie Row 60 Double Unders 30 Calorie Row 80 Double Unders 40 Calorie Row 100 Double Unders 50 Calorie Row 120 Double Unders 60 Calorie Row Rest : 10 minutes Test 2 Strength TC: 10 minutes Every 2 minutes and 30 seconds for 4 rounds: 2 Rounds of: 5 Sandbag To Shoulder 70kg 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back) Then: 1 Snatch, Anyhow Score: Total Snatch Weight From All 4 Rounds Rest: 10 minutes Test 3 Bodyweight TC: 10 minutes For Time: 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 10 Bar Muscle-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-Ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups Run Across the Finish Line Rest: 10 minutes Test 4 Skill TC: 6 minutes Every 1:30 for 4 sets: Rounds 1 and 3: Buy-In: 20 Unbroken L-Sit on Parallettes As many rope climbs as possible in the remaining time Rounds 2 and 4: Buy-In: 20 unbroken freestanding handstand hold in a 1 meter x 1 meter square As many pull-overs as possible in the remaining time RESULTS   Rest: 10 minutes Test 5 Mixed TC: 15 minutes For Time: 90 Wall Balls 9kg 70 Alternating Dumbbell Snatch 22.5kg 50 Calorie SkiErg 30 Front Squat 70kg Rest: 10 minutes Test 6 Power TC: 5 minutes For Time 9 Cleans 100kg 9 Ring Muscle-ups 6 Test 6 Power 3 Ring Muscle-ups 6 Ring Muscle-ups 3 Cleans 100kg 3 Ring Muscle-ups

3000m C2 Bike-erg in the remaining time find your max at the complex of 1 Snatch  1 Overhead Squat 1 Hang Snatch 

3000m C2 Bike-erg in the remaining time find your max at the complex of 1 Snatch  1 Overhead Squat 1 Hang Snatch 

For Load Score 1: Pair A combined load Score 2: Pair B combined load from 0-6 minutes - Pair A works (M/F) Each Athlete Max Out of 1 Snatch 1 Overhead Squat 1 Hang Snatch  from 6-12 minutes - Pair B works (M/F) Each Athlete Max Out of 1 Clean 1 Hang Clean 1 STOH

For Load Score 1: Pair A combined load Score 2: Pair B combined load from 0-6 minutes - Pair A works  Each Athlete Max Out of 1 Snatch 1 Overhead Squat 1 Hang Snatch  from 6-12 minutes - Pair B works Each Athlete Max Out of 1 Clean 1 Hang Clean 1 stoh

19-23 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 80/55 kg 10 Shoulder To overhead Time Cap 8 min  15-18 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 60/45 kg 10 Shoulder TO overhead Time Cap 8 min  12-14 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 35/25 kg 10 Shoulder To Overhead Time Cap 8 min 

19-23 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 15-18 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict Abmat HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 12-14 Division A - For Time 10 Abmat HSPU 20m DBL DB Walking Lunge - 10kg 10 Abmat HSPU -2min Rest- B - For Time 6 Wall Walks 20 S/A DB OH Squats - 10kg 12 CTB A - Time cap 5 min B - Time cap 5 min

A - For Time 10/10 Sync DB Push Press - 5kg 20m Sync DB Walking Lunge 10/10 Sync DB Push Press -2min Rest- B - For Time 4 Wall Walks (Share) 20 Sync DB Goblet Squats - 8kg 12 Sync Knee Raises A - Time cap 5 min B - Time cap 5 min

FOR TOTAL LOAD - 5 MIN PREPARATION TIME - ATHLETE 1 - 4 MIN ESTABLISH  3RM BACK SQUAT - TRANSITION 60 SECONDS - ATHLETE 2 - 4 MIN ESTABLISH 3RM FRONT SQUAT - TRANSITION 60 SECONDS -  ATHLETE 1 - 4 MINS ESTABLISH 1RM STRICT PRESS - TRANSITION 60 SECONDS -  ATHLETE 2 - 4 MIN ESTABLISH 1RM BENCH PRESS Standards:  Under 5 min "preparation" får atleterna tillgång till sin lane och göra en set up med höjd på rack och startvikt för första atleten. Laget måste även ställa in saftey arms inför bänkpressen. Laget har tillgång till 1st 20kg och 1st 15kg skivstång samt en fördelade mängd viktskivor inom sin lane. Inga andra vikter får användas och fördelade viktskivor som inte används måste ligga på angiven plats övrig tid. Klovar måste användas på alla lyft. Atleter får både höja och sänka vikt samt hjälpas åt att byta vikter.  Lyftet måste vara genomfört och godkänt inom tidsfönstret för att tillgodoräknas. Flera försök inom samma lyftfönster är tillåtet.  Vilande atlet måste befinna sig inom uppmärkt område. Övrigt : Se separat Movement standards Scoring: Lagets totala vikt i kilogram. Flöde: Se video

First we lift: Both Athletes built to a heavy complex within 8 min of Power Clean + Front Squat + Thruster Rest 1 min Thruster Fiesta, Timecap 6min 30 Sync. Thrusters for time Advanced 47kg/35kg Scaled 37/25kg

WOD 1 & 2 - Timecap 11 Minutes  00:00 - 05:00 = WOD 1A ROCKET Snatch Deadlift + 2 Hang Snatch + 2 Overhead Squats KENNEDY 2 Deadlift + 2 Hang Clean + 2 Thrusters WOOD 2 Deadlift + 2 Hang Clean + 2 Thrusters 05:00 - 06:00 = TRANSITION 06:00 - 08:00 = WOD 1B  ROCKET AMRAP Snatches for Max Kilos Choose = Males 45/50/55 Females 30/35/40 KENNEDY AMRAP Clean & Shoulder to overhead for Max Kilos Choose = Males 45/50/55 Females 30/35/40 WOOD AMRAP Clean & Shoulder to Overhead for Max Kilos Choose = Males 40/45/50  Females 25/30/35 08:00 - 09:00 = TRANSITION 09:00 - 11:00 = WOD 2 ROCKET, KENNEDY & WOOD BikeErg for Max metres WOD 1A SCORE = Max successful lift in kilos WOD 1B SCORE = Total kilos WOD 2 SCORE = Total metres Scaling // Any scaling below the minimum weights stated would be at a ranking penalty Flow // Athletes will start on the platform and only on GO can load the bar.  Score for WOD 1A is max successful attempt within the 5 minute window.  Note that all aspects of the complex must be fully completed within the 5 minutes to count. There will be additional plates available for any athletes expecting to do more than 127.5kg on the complex. Athletes then load the bar for WOD 1B in the transition window.  Athletes are solely responsible for loading their bar with their chosen weight. Judges may not assist in loading or unloading the bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform and back to the side of the lifting area. The Score for 1B will be the total weight lifted in kilos within the two minute time frame. Athletes will then move to the BikeErg within the second transition window and set the BikeErg for a 2 minute interval to record metres.  The athlete is responsible for setting their monitor on the bike erg. Athletes will sit on the BikeErg facing the crowd, with hands on the handles, but they cannot move the pedals until GO. On 09:00 they will begin the 2 minute bike interval for max metres.  Athletes can readjust the damper setting before they start their bike and at any time during the workout.  Their score for WOD 2 is max metres within the 2 minute time cap. Movement Standards // Snatch Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs and with a snatch grip. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Hang Snatch The barbell must be deadlifted from the ground and paused, before beginning the hang snatch. The hang position is anywhere between the hip and top of the knee. The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Overhead Squat At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Hang Clean The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  Thruster This is a standard barbell thruster in which the barbell will be in the front rack after two hang cleans. To start elbows must be clearly in front of the bar with the hips and knees fully extended, feet in line.  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead.  The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead and pause momentarily with the hips, knees and arms fully extended, and the bar directly over the mid foot to complete the movement.  Re-bend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted. Bars must be under control at all times. Snatch The barbell will begin on the ground.  The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Clean & Shoulder to Overhead The barbell will begin on the ground. The athlete will clean the barbell up to the front rack with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. It can be a muscle clean, power clean or squat clean.  For the shoulder to overhead the barbell will move from the front rack and finish locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Bike Erg Monitors should be set to show distance/metres. Athletes are responsible for setting their own damper setting.

FINAL - Timecap 6 Minutes ROCKET 21 Deadlifts 120kg/90kg 12 Bar Muscle Ups 15 Deadlifts 9 Bar Muscle Ups 9 Deadlifts 6 Bar Muscle Ups Handstand walk to end marker KENNEDY 21 Deadlifts 100kg/75kg 15 Double Dumbbell Devil Press 22.5kg/15kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Double Dumbbell Overhead Lunge to end marker WOOD 21 Deadlifts 80kg/60kg 15 Double Dumbbell Devil Press 15kg/10kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Single Dumbbell Overhead Lunge to end marker Scaling // Any scaling in the final would be at a ranking penalty Flow // To announce on event day. Movement Standards // Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Deadlifts cannot be bounced off the floor. Bar Muscle Ups Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. Double Dumbbell Devils Press Athletes start standing with their feet between the dumbbells. They squat down to grip the handles, then jump or step their feet back into a plank and bring the chest all the way to the floor between the dumbbells. Athletes then perform a push-up, jump or step their feet back in, and move the dumbbells from the floor to full lockout overhead in one continuous motion. A swing between the legs is allowed to generate momentum, but you cannot pause at the shoulders to clean and press. The rep is complete when the hips, knees, and arms are fully extended, with both dumbbells locked out directly over the centre of the body. Athletes must maintain their grip on the dumbbells throughout the entire movement. Handstand Walk All parts of both hands, including fingers, must start behind the line, and cross fully over the line at the required distance. The feet, or any other part of the body, must not touch the ground during the handstand walks. Athletes may split the handstand walks into small increments.  As this is a final, there are no scaling options for this.  Double Dumbbell Overhead Lunge  The dumbbells are held directly overhead in a locked out position and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbells overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition. Only when fully across the line can the dumbbells be lowered Single Dumbbell Overhead Lunge The dumbbell is held directly overhead in a locked out position between both hangs and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbell overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition.  Only when fully across the line can the dumbbell be lowered

8min. AMRAP 6 Synchro Devil Press @2x15/22,5 12 Synchro alt. Pistols 6 Synchro Burpee over Dumbbell Elite: MF pair works, other MF pair holds 10/15kg plate in squat overhead Intermediate: @2x10/15kg, Pistols any side

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