WOD Explorer

Lørdag. CrossFitters. Wod 1.A Styrke. En TonnageWod. Emom. 6 min.  Fra 0-6 minutter: Minut 1: Atlet A. 3RM i Frontsquat. Minut 2: Atlet B. 3RM i Backsquat. Minut 3: Atlet A. 2RM i Frontsquat. Minut 4: Atlet B. 2RM i Backsquat. Minut 5: Atlet A. 1RM i Frontsquat. Minut 6: Atlet B. 1RM i Backsquat. Score: denne Wod er 2 Scoret. En Tonnage-score for Atlet A. En Tonnage-Score for Atlet B.  Minut 6-7: Pause, hvor atletene selv skal loade og rydde skiver op. Minut 7-13: Wod 1B: 4 runder på tid/2 runder hver. En hel runde hver af gangen. Atlet A, derefter Atlet B.:  15 cal Echobike. 10 Frontsquat 40 kg 20 DU’s eller 80 SU. Man tagger på cyklen.

Lørdag. CrossFitters. Wod 1.A Styrke. En TonnageWod. Emom. 6 min.  Fra 0-6 minutter: Minut 1: Atlet A. 3RM i Frontsquat. Minut 2: Atlet B. 3RM i Backsquat. Minut 3: Atlet A. 2RM i Frontsquat. Minut 4: Atlet B. 2RM i Backsquat. Minut 5: Atlet A. 1RM i Frontsquat. Minut 6: Atlet B. 1RM i Backsquat. Score: denne Wod er 2 Scoret. En Tonnage-score for Atlet A. En Tonnage-Score for Atlet B.  Minut 6-7: Pause, hvor atletene selv skal loade og rydde skiver op. Minut 7-13: Wod 1B: 4 runder på tid/2 runder hver. En hel runde hver af gangen. Atlet A, derefter Atlet B.:  10 cal Echobike. 10 Frontsquat 30 kg 20 DU’s eller 80 SU. Man tagger på cyklen.

Atlet A skal finde sit 3RM i back squat. Atlet B skal finde sit 3RM i front squat. De har 7 minutter. Score: denne wod kan være 2-scoret, 1 score pr. atlet.

Wod 3B. Atlet A: 15 cal Echo Bike. 10 front squats/back squats, individuel vægt. Atleter skal selv skifte vægte, læg vægt på det i briefing. Holdet bestemmer hvem der starter. 30 DU’s. eller 120 SU's (Den nærmeste 2,50nedad). Man tagger på cyklen

Wod 3B. Briefingpause efter 3A: 4/2 runder på tid. En hel runde hver ad gangen. Atlet A: 10 cal Echo Bike. 10 front squats/back squats. Atleter skal selv skifte vægte. Holdet bestemmer hvem der starter. 30 DU’s. eller 120 SU's Man tagger på cyklen

Atlet A skal finde sit 3RM i back squat. Atlet B skal finde sit 3RM i front squat. De har 7 minutter. Score: denne wod kan være 2-scoret, 1 score pr. atlet.

In a Total Time of 14 Minutes Amrap x 8 Min 20/15 Cal Row 12 Lateral Burpees Over the Rower 6 Hang Squat Clean  From 8 to 14 6 Min to Find Max Weight of Complex 1 Clean 1 Front Squat 1 Hang Squat Clean

In Female-Female and Male-Male Pairs, Each Pair Will Complete: AMRAP4  of: 5 x (1 Front Squat + 1 Shoulder to Overhead) (100kg/65kg) 5 x (1 Front Squat + 1 Shoulder to Overhead) (105kg/70kg) 5 x (1 Front Squat + 1 Shoulder to Overhead) (110kg/75kg) 5 x (1 Front Squat + 1 Shoulder to Overhead) (115kg/80kg) AMRAP (1 Front Squat + 1 Shoulder to Overhead) (120kg/85kg)

For Time: Athlete 1 Performs: 250 meter Row 25 Overhead Squats (50kg) 500 meter BikeErg Then Athlete 2 Performs: 250 meter Row 12 Devils Press (22.5 kg per hand) 500 meter BikeErg Then Athlete 3 Performs: 250 meter Row 25 Deadlift (100 kg) 500 meter BikeErg Then Athlete 4 Performs: 250 meter Row 18 Dumbbell Box Step Overs (22.5 kg/hand and 50 cm box) 500 meter BikeErg TC: 15 min

Athletes will have 5 minutes to establish their heaviest successful complex consisting of: 1 Clean 1 Front Squat 1 Hang Clean The weight on the bar may be built up during the time window. ✔ All three movements must be successfully completed before the end of the 5th minute for the lift to count. ❌ Any incomplete complex or lift finished after the time cap will not be valid.

*/ * Cal. AirBike 12 Front Squats * kg 8 Shoulder to Overhead * kg 4 Thrusters * kg - * Kalorier/Vikter: H/D20 - Kalorier 32/24, Vikt: 60/42,5 kg H/D18 - Kalorier: 32/24, Vikt: 50/35 kg H/D16 - Kalorier: 20/15, Vikt: 40/30 kg H/D14 – Kalorier: 15, Vikt: 30/25 kg

5 rounds for time: x Worm Thruster 5/5 - 4/4 - 3/3 - 2/2 - 1/1 Hang Cleans Thruster: RX - MM: 12 Worm Thruster RX - MF: 9 Worm Thruster RX - FF: 6 Worm Thruster scaled - MF 6 Worm Thruster scaled - FF: 4 Worm Thruster RX - male: Barbell @80-90-100-110-120kg RX - female: Barbell @55-60-65-70-75kg scaled - male: Barbell @60-70-80-90-100kg scaled - female: Barbell @35-40-45-50-55kg 8min Timecap Ablauf: -Wurm darf nicht vor dem Start verändert / getestet werden -Start hinter der Startlinie -in jeder Runde sind zuerst Worm Thruster zu erledigen, dann darf jeder an die Barbell um 5 Hang Cleans zu absolvieren -jede weitere Runde die gleiche Anzahl an Thruster, aber jeweils einen Hang Clean weniger, dafür schwerer -Hantel liegt beim Start auf Drop-Mats, von diesen darf weggehoben werden. -Hantel darf auch nur auf die Drop-Mats abgeworfen werden. -Hantelgewicht muss selbständig umgesteckt werden, dazu darf die Hantel von den Drop-Mats gerollt werden. -Partner darf aushelfen, falls der Hang Clean vom jeweils anderen nicht mehr geschafft wird, davor müssen aber zusätzlich Thruster gemacht werden. -Hang Muscle / Hang Power / Hang Squat Clean erlaubt -Absolvieren des letzten Cleans = Ende des Events Worm Thruster - Punkte der Synchronisation: 1) Bottom of Squat und 2) über Kopf Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

1 Rep Max Back Squat 1 min rest 1 Rep Max Bench Press

24 Calorier SkiErg 12 Front Squats 52,5 kg 8 Shoulder to Overhead 52,5 kg 4 Thrusters 52,5 kg

PAIRS EVENT 1 3RM FRONT SQUAT from floor From 0' to 5' (time cap: 5') REST 4' PAIRS EVENT 2 2 ROUNDS FOR TIME (IGYG, on time each athlete) 12 Cal Echo Bike 20m + 20m Sled Push (36kg) 20m + 20m Sprint From 9' to 13' (time cap: 4') REST 5'

PAIRS EVENT 3 FOR TIME 45 Cal Row 30 Synchro 1DB Goblet Squat (15kg) 45 Cal Row 30 Synchro 1DB Clean (15kg) 45 Cal Row Max Synchro 1DB Devil Press (15kg) From 18' to 32' (time cap: 14') REST 4' + 18' (REFUEL)

Power Block A – 15 min Time Cap Block 1 • 40 Deadlifts @ 110/80kg • 40 Back Squats @ 90/60kg Block 2 • 30 Deadlifts @ 120/85kg  • 30 Back Squats @ 100/65kg Block 3 • 20 Deadlifts @ 130/90kg • 20 Back Squats @ 110/70kg Block 4 • 10 Deadlifts @ 140/95kg • 10 Back Squats @ 120/75kg Score = Time Workout Flow and Rules • Teams will have 1 x male deadlift bar, 1 female deadlift bar, 1 male squat bar in a squat rack, 1 female squat bar in a squat rack, 4 x 165kg Olympic plate sets in 4 racks and 4 x pairs of barbell collars. • Athletes must not move the position of equipment in the arena it must stay in its original position for the duration of the workout. • Before the start of the workout all bars will be loaded to the starting weights for Block 1. • On go teams will begin on the deadlifts with 1 athlete working at a time. Teams can divide the reps and swap the working athlete as they wish. All 40 deadlifts must be complete before teams move to the 40 back squats dividing the reps and swapping the working athlete in the same manner. • When the 40 back squats are complete the team will move to Block 2, all athletes can assist in changing the barbell weights to the correct weights for Block 2. This change can not start until Block 1 is complete. All 4 barbells must be changed to the correct weights for Block 2 with collars on the barbells before the team can start lifting in Block 2. • The team must wait for their judge to indicate all the barbell weights are correct before they begin Block 2. • Block 2 will then be completed in the same way as Block 1.  • Teams must progress though all 4 blocks of the workout in this same way. • Time will stop when the last rep of back squats is completed in Block 4. • Athletes must wear shoes at all times during the workout. • Athletes are permitted to wear lifting belts and knee sleaves however straps, gloves or any type of grips that cover the palm of the hand are not permitted. Movement Standards Deadlifts – Athletes must deadlift the bar from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the bar. Bouncing the bar off the floor is not permitted. Athletes are not permitted to wear any grips, straps or gloves which cover the palm of the hand when deadlifting. Back squats – Athletes must take the bar from the squat rack and perform a full depth squat with hip crease below knee level. Then must then stand tall with legs straight and hips open. At the end of each block and to change the working athlete the barbell must be placed back in the squat rack before the team can continue with the workout.

Skill Block – 22 min AMRAP • 6 Synchro Barbell squat cleans 50/35kg (4 Athletes) • 8 Synchro Hand release push ups (4 Athletes) • 12 Synchro American Kettlebell swings 32/24kg (4 Athletes) • 20 Strict pull ups YGIG (1 Athlete) *During the workout there will be four randomly distributed 30 second intervals where teams will allocate one athlete per movement to gain additional reps. Score = Total reps Workout Flow and Rules • Each team will have 2 x 50kg barbells, 2 x 35kg barbells, 4 x hand mark lines for hand release push ups, 2 x 32kg kettlebells, 2 x 24kg kettlebells and one pull up bar. • All equipment must remain in the starting position for the duration of the workout, teams are not permitted to rearrange the equipment in the arena. Males must use the 50kg barbell and 32kg kettlebell, females must use the 35kg barbell and 24kg kettlebell. • On go all four athletes will perform 6 synchro barbell squat cleans followed by 8 synchro hand release push ups and 12 synchro American kettlebell swings. When the kettlebell swings are complete teams must complete a total of 20 strict pull ups with only one athlete working. One athlete could perform all 20 reps or teams can divide the 20 reps amongst team members in a YGIG (You Go I Go) format. • When teams have completed the 20 strict pull ups they will move back to the synchro barbell squat cleans and then continue to AMRAP though the movements for the 22 minutes. • During the 22 minutes there will be four randomly allocated 30 second intervals which will be indicated to athletes by a siren. During these 30 second intervals teams must position one athlete on each of the four movements, athletes must then individually perform as many reps as possible of that movement during the 30 second interval. These individual reps will be added to the synchro reps at the end of the workout to give the teams total score. • At the end of the 30 second interval all athletes must move back to either the synchro movement or the strict pull ups, whichever they were on at the start of the 30 second interval. They will then continue that movement. Movement Standards Synchro barbell squat cleans – All four athletes must squat clean the bar from the floor using a full depth squat with hip crease below knee level. Athletes must then stand tall with legs straight, hips open and the bar in the front rack position with elbows through. Synchro is at the top of the movement in the standing position. Athletes may perform touch and go reps or singles. If the bar is to be dropped athletes must drop the bar on the drop pads provided. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand. Weightlifting belts and knee supports are permitted. Synchro hand release push ups – All four athletes must place their hands on the line provided, they will then lower their body so that their chest and hips are in contact with the floor, at this point athletes must lift both their hands clearly off the floor before placing them back down and performing a push up so that the athletes chest and legs are off the floor and their arms are straight. Synchro is at the top of the push up position. Synchro American kettlebell swings – All four athletes must swing the kettlebell from between their legs to an overhead position where their legs are straight, hips are open, arms are straight, and the kettlebell is directly overhead with the base of the kettlebell facing the sky. Synchro is in the overhead position. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand. Strict pull ups – Athletes must perform strict pulls up from a dead hang position with arms straight and feet off the floor to a position where their chin is over the bar. Athletes may not use any form of kipping or butterfly pull ups. Teams can divide the pull ups between athletes as they wish, one athlete will be working while the other three rest. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand.

FINAL CLASH - For Time 1. Buy In - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. 2. Skill 4 Rounds in M/F pairs; • 3 Synchro power cleans + 3 Synchro front squats + 3 Synchro shoulder to overhead - 80/45kg. 3. Power • 10 Worm alternating cleans – 100kg (4 athletes) • 10 Worm thrusters – 100kg (4 athletes) • 40 Cal Ski + 40 Cal Row 4. Chaos Relay Waterfall style; • 60m Sandbag carry - 40/20kg • 6 Devils press - 2 x 22.5/15kg 5. Cash Out - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. Score = Time Workout Flow and Rules • Teams will start on the 800m skill mill run, each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the 3 kettlebells are back overhead. • When the 800m run is complete teams will move to the barbells, there will be one male 80kg barbell and one female 45kg barbell. Teams must divide into M/F sub teams, each sub team must complete two rounds of the barbell complex. Sub teams can complete their two rounds back-to-back or alternate rounds with the other sub team. The barbell complex must be completed unbroken. • Following the barbell complex teams will move to the 4 person worm, with all 4 athletes on the worm teams must complete 10 worm alternating cleans and then 10 worm thrusters. When these worm movements are complete the worm must be held off the floor by 2 athletes while the other 2 athletes move to the row and ski to complete 40 calories on each machine. If the worm is dropped the row and ski must stop until it is back off the floor. Teams can swap working athletes on the row, ski and worm at any point. • When the 40 calories are reached on both the row and ski teams can drop the worm and move to the sandbag and dumbbells. Waterfall style in any order decided by the team all athletes must complete a 60m sandbag carry then six devil’s press. Athletes will carry the sandbag around the perimeter of the arena 30m out then 30m back. The next athlete cannot start the sandbag carry until the preceding athlete has completed the devils press. • When the last athlete has completed the devils press teams will move to the final skill mill and complete an 800m run again. Each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the kettlebells are back overhead. When an athlete has completed their 200m portion of the 800m they must run to the centre stage and await the rest of their team. Once an athlete has completed their 200m they are no longer required to hold the kettlebell overhead. • When the final athlete completes the last 200m they must run to the centre stage to join their teammates and activate the winner’s moment. Movement Standards Kettlebell overhead hold – Athletes will use a single kettlebell, males 32kg, females 24kg. Athletes must hold the kettlebell above head level whilst the skill mill run is ongoing. If any athlete lowers their kettlebell the skill mill must stop until 3 athletes have their kettlebells back overhead. Synchro barbell complex – The barbell complex consists of 3 synchro power cleans + 3 synchro front squats + 3 synchro STOH. The complex must be completed unbroken, if an athlete drops the bar mid complex the pair must start again from the beginning. Synchro power cleans – The bar must be taken from in contact with the floor to the front rack position with legs straight, hips open and elbows through. Synchro is in the front rack position. The power cleans must be touch and go. Synchro front squats – Athletes must perform a full depth squat with hip crease below knee level then stand tall with legs straight and hips open. Synchro is in the standing position. Synchro STOH – From the front rack athletes must press or jerk the bar overhead. In the overhead position the athlete’s legs must be straight, hips open, arms straight and feet parallel if the athlete has used a split jerk. Synchro is in the overhead position. Worm alternating cleans – All 4 athletes must be on the worm facing in the same direction. Athletes must clean the worm from the floor to their shoulders then pass it overhead so that it contacts the opposite shoulder before dropping it to the floor. Full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. Teams can perform touch and go reps however the worm must contact the floor on each rep not just the athlete’s arms. Worm thrusters - All 4 athletes must be on the worm facing in the same direction. All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. 40 Cal ski + 40 Cal row – The worm must be held off the floor by 2 athletes whilst 2 athletes work on the ski and row. If the worm is dropped the ski and row must stop until it is back off the floor. Teams can change the working athletes on the worm, ski and row as they wish. Both ski and row must hit 40 cals before the worm can be dropped. 60m Sandbag carry - Athletes must pick up the sandbag behind the start line, athletes can carry the sandbag in a bear hug position or on their shoulder, they must carry the sandbag 30m out to a line and touch the line with their foot, then 30m back to the start and cross the start line before dropping the sandbag. Devils press – Athletes will use double dumbbells. Athletes must drop to the floor with their hands on the dumbbells and their chest in contact with the floor, from the bottom position athletes can step or jump up and must then snatch the dumbbells to an overhead position with legs straight, hips open and arms straight. Athletes must not drop the dumbbells from above waist height, if they do so they will be required to repeat the previous rep.

FOR TIME: 10 50-FOOT SHUTTLE RUNS 20 OVERHEAD SQUATS 30 BURPEES OVER THE BAR REST 1 MINUTE 30 BURPEES OVER THE BAR 20 OVERHEAD SQUATS 10 50-FOOT SHUTTLE RUNS TIME CAP: 12 minutes ♀ 80 lb (36 kg) ♂ 115 lb (52 kg)

Athletes have 10 mins to complete a 1RM Bella Complex  Clean STOH Front Squat STOH

WORKOUT:  This workout is a two part scorer: Females lift total, Male lift total. 3a) In 10:00 [FF] Buy in: 16 Cleans @ 50kg 12 Cleans @ 60kg 8 Cleans @ 70kg 4 Cleans @ 75kg Into: 1RM Clean  10:00-12:00 REST 3b) in 10:00 [MM] Buy in: 16 Cleans @ 80kg 12 Cleans @ 90kg 8 Cleans @ 100kg 4 Cleans @ 110kg Into: 1RM Clean  ----------------------------------------------------------------------------------- WORKOUT GUIDE: Workout Flow/Rules: The workout is a 10-minute window to complete a buy in of 16-12-8-4 Cleans at increasing barbells into a 1RM Clean.  Female athletes will lift first. Male athletes must wait behind the start line until the transition is complete.  Athletes are responsible for loading their own barbells. Barbells must start unloaded.  Female Lifting Window (0:00-10:00) On “GO”, female athletes load their bar to Barbell Weight 1 and begin the 16 cleans. There is no minimum workload for athletes, split reps as see fit.  Once 16 reps are completed and confirmed, athletes load to Barbell Weight 2 and complete 12 cleans. Continue this pattern: Weight 3 → 8 reps Weight 4 → 4 reps Upon completion of the ladder; athletes attempt a 1rm attempt.  At 10:00 there is a 2 minute transition window:  During this time, female athletes will strip the bars completely and place weights in the space outlined by the judge. Judges confirm lanes are clear. And Male athletes move into position. Male Lifting Window is from minute 12:00 to 22:00.  On “GO”, male athletes repeat the same format using the male weights. Load to Barbell Weight 1 → 16 cleans. Then Progress through 12–8–4, then use remaining time for a 1RM clean. Movement standards:  Clean: - The bar starts on the floor. Any variation of clean is accepted: Power, Squat, Muscle etc.  - The rep counts when the athlete receives the bar in a secure front rack and is standing tall with knees and hips locked out and is in full control. - If going “touch and go” arms must be straight when the bar touches the floor (No bouncing). - Athletes must wait for judge confirmation before 1RM attempts. Common no-lifts:  - No control in the front-rack - Failing to stand fully - Bouncing touch and go reps - No clips - Starting reps before judge approval - Throwing BB off shoulder after 1rm attempt. Athletes must wait for down signal from judges.  Scoring: This workout will receive two scores; one for the males and one for the female athletes.  If the ladder is completed within the 10-minute window the score will be the combined total of heaviest successful clean.  If an athlete reaches failure during the ladder, their last successful lift is their max contribute to the team total.  For example. If one athlete taps out at the 100kg BB, but athlete 2 completes all 4 reps at 110Kg. Athlete 1’s score would be 100kg  If the ladder is not completed athletes score will be total reps completed within the 10 min window. On the leaderboard this will be represented as 1kg=1rep.  For example, if your team completed the first BB weight but no further you will received a score of 16 reps represented at 16kg on the leaderboard.  There is NO tiebreak for this workout

4a) 0:00 - 5:00  AMRAP 5 24 Sync Hang Power Snatch [MF] 50/35kg 12 Sync Burpee to reach [4] 5:00 - 6:00  REST 4b) 6:00 - 16:00 For Time (10:00 Cap) P1 - 50 Double Unders + 21 Thrusters @ 50/35kg P2 - 75 Double Unders + 18 Thrusters P3 - 100 Double Unders + 15 Thrusters P4 - 125 Double Under + 12 Thrusters ------------------------------------------------------------------------------------------- WORKOUT 4 GUIDE: Workout Flow/Rules: This is our final workout of the day and again has two scored parts. On “GO”, teams begin the AMRAP.  A male and female pair will begin the 24 synchro hang snatches.  - Athletes can switch in whenever they want. But will always be a male and female pair.  - Males cannot use the female BB.  - Reps must be completed in order. - Athletes may rotate pairs freely at any time. The team will move to the rig to complete 12 synchro burpee to reach. All 4 athletes working in sync.  At minute 5, teams will stop and score for part A. The score is total rounds + reps in 5:00 There is a one minute rest and transition period before starting part 4b.  At 6:00, Athlete 1 will complete 50 Double unders /single unders + 21 Thrusters and go back under the rig to their team.  After this is complete, athlete 2 can advance to 75 Double/ Single Unders + 18 Thrusters etc. When athlete 4 completes their work, athletes can run and cross the finish line for their final time. There is NO requirement for reps to be complete unbroken. If an athlete does break the rep count continues from where they left off.  The score for workout 4b is the Finish time or reps at 16:00 Movement standards:   Sync Hang Snatch [MF Any] - 24 reps - The Rep starts with a deadlift and shoulders BEHIND the bar then from a controlled hang (above the knee, not from the floor). - The rep is awarded at full overhead lockout, with hips knees and arms fully extended. This is the judges key synchro point. Common no-reps:  - Starting below the knee: Snatching the first rep from the floor is a no rep.  - soft lockout - Mismatch sync: If one athlete reaches full lock out before the other, they must wait till both are stood at full extension.  Sync Burpee to Reach [4] - 12 reps - All four athletes work are working sync together. - athletes will face INTO the rig on burpees. - Synchro postion: there will be two key synchro positions 1) Chest and thighs to the floor on burpee, 2) sync at the touch  Common no-reps:  - Missed floor contact,  - Not reaching together - One athlete early/late: Make sure to watch your team to nail the timing of this. Double unders  - Rope passes TWICE under feet per jump - Any grip of the handles allowed - Judge counts only successful passes. Single unders - Rope passes ONCE under feet per jump - In the mix teams are not permitted to Double Under - Any grip of the handles allowed - Judge counts only successful passes. Thrusters The rep starts from the floor; barbell be cleaned any way as long as the athletes passes below parallel in a full front squat. Rep completes at full lockout overhead with hips, knees, and arms extended, bar above midline (BB not in front) Bar must be controlled overhead before returning to the next rep. Common no-reps:  - Not hitting depth,  - Soft lockout - BB In front of midline. - Pressing out without control. Loading: LOCKED IN: 50/35kg IN THE MIX: 40/25kg

Event 1 - Strength  5 Minutes to find a 3RM Front Squat Score = heaviest lift

Part 1 0:00 - 16:00 2 Rounds of: 21 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 21 C2b Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 6 min Heavy Complex 1 Clean 2 Front Squat

Part 1 0:00 - 16:00 2 Rounds of: 15 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 15 Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 6 min Heavy Complex 1 Clean 2 Front Squat

For Time 15 Front Squat 40/35 kg 25 Toes To Bar 15 Thruster 40/35 kg 1' rest 15 Front Squat 50/45 kg 20 Chest To Bar 15 Thruster 50/45 kg 1' rest 15 Front Squat 60/55 kg 15 Bar Muscle up 15 Thruster 60/55 kg

FOR MAX REPS/CALS RX/SC  - 2 min Hand Supported Burpees over Box (40")  00:30 Rest  - 4 min Echo Bike  00:30 Rest  - 2 min Eye Level KB Swings  00:30 Rest  - 4 min Row  00:30 Rest  - 2 min Sandbag Squats  00:30 Rest  - 4 min Bike Erg  00:30 Rest  - 2 min DB Bench Press  00:30 Rest  - 4 min Ski Score: Reps+Cals Tie-Break: Total Cals                        RX                SC KB:             16/24 kg      12/16 kg  Sandbag:  20/30 kg      10/20 kg DB:            10/15 kg        7/10 kg

FOR TIME JOURNEY 1 60 KB DEADLIFT JOURNEY 2 60 ALT DB SNATCH JOURNEY 3 60 KB GOBLET SQUAT JOURNEY 4 60 DB PUSH PRESS JOURNEY 5 60 WP GROUND TO OVERHEAD JOURNEY 6 20 DB DEVIL'S PRESS

For Time 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat 4 Shuttle Run (30 meters out and 30 meters back = 1) 3 Power Snatch 6 Hang Power Snatch 9 Overhead Squat Time Cap: 5:00 Barbell weight: 60kg/40kg