WOD Explorer

3 Rounds 9 Ring Muscle Up* 24 Pistol Squats 48m Sandbag Carry

3 Rounds 9 Bar Muscle Up* 24 Pistol Squats 48m Sandbag Carry

Qualifier 1  80 Wall balls (SCORE A) - into Clean + Hang Clean (SCORE B) (9 min Cap including the wall ball) - into 30 TTB + 30 DU (SCORE C) (4 min AMRAP) ELITE / RX / MASTERS   As written  Wall ball 9/6kg  INTERMEDIATE A)60 wall balls B) Clean & Hang clean  C)20 ttb + 30 Dubs (4 min amrap) SCALED A)60 wall ball (6/3kg ) B) Clean & Hang Clean C) 30 Hanging knee raise, 30 single skips.  FLOW Starting with the athletes back towards the wall ball facing away from the wall. On 3,2,1 athletes will turn and begin their wallballs, once completed they advance to the barbell where they will establish a max load for the complex, of 1 Clean + 1 Hang Clean. They have until 9 mins on the clock to complete the Wall Ball and also also establish the max load. From 9-13 min on the running clock (a 4 min AMRAP), the athlete will complete an AMRAP of TTB and DU. This workout consists of 3 separate scores.  Part 1 - For time  Part 2 - For Max weight  Part 3 - For Reps  STANDARDS  WALL BALL 1. The Wall ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.  2. The center of the ball must hit the target at or above the specified target height. 3. If the ball hits low or does not hit the wall it is no rep. 4. WALL BALL HEIGHT 9ft Female / 10ft Males marked by a line or target clearly showing the touch point. CLEAN + H.CLEAN  1. The barbell can be preset with the weight before the start of the workout, judges can help changing plates.  2. During the clean, the barbell begins on the ground and must be lifted from the ground to the shoulders in one motion.  3. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders. 4. The bar must travel to the hang position, above the knee, before completing the hang clean. 5. Athletes can not drop the bar between the clean and hang clean.  TTB  1.In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. 2.The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. 3.Both feet must touch the bar together at some point. The arms can be bent or straight. HANGING KNEE RAISES 1.Scaled athletes and scaled teens may perform hanging knee-raises.  2.In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. 3. Overhand, underhand, or mixed grip are all permitted. 4. The rep is credited when the knees are above the height of the hips.

Qualifier 2  15 MIN AMRAP  50 alt DB Snatch @ 1xDB  30 Box Jump over @ 30/24" 30 DB Lunge @ 1xDB  ELITE / RX / MASTERS  DB will be OH Lunge @ 1x22.5/15kg  INTERMEDIATE  50 DB snatch 30 BJO @ 24/20" 30 DB Lunge will be Front Rack lunge 1 @ 22.5/15kg  * DB held in one hand, in front rack on the shoulder. Not resting on shoulder.  SCALED  50 DB Snatch  30 BJO / or Box Step overs @ 24/20" 30 DB Lunge will be held at the side in a farmers carry @ 15/10kg  Athletes can perform box step overs instead of BJO  FLOW  Standing tall behind the DB, with your back to the DB. 3,2,1, go. The Athlete turns around and starts their DB Snatch reps. Once complete, they start their BJO. Once they are complete, they start their lunges. Once the Final Lunge has been completed, the athlete returns to the DB for the start of round 2. Standards  DB SNATCH  1. Each rep starts with both heads of the dumbbell on the ground.  2. Lift the dumbbell overhead in one motion. • A partial squat in the receiving position is allowed but NOT required.  3. The rep is credited when: • Knees, hips, and elbow of the working arm are fully extended. • The middle of the dumbbell is in line with or behind the body when viewed from the side. NOTE: • Athletes MUST alternate hands after each successful rep. • Athletes must face the camera. • The dumbbell must remain at least 5 feet away from the box. BOX JUMP OVER 1. Each rep starts with both feet on the ground on the side of the box. 2. For Elite, RX, MASTERS and INTERMEDIATE a two-foot takeoff is required. For Sclaed divisions: athletes may step OR jump up to the box. A two-foot takeoff is NOT required. For all: • A two foot landing is required ontop of the box  • The athlete may face any direction during the box jump-over. • The athlete may not jump over the entire box   Athletes MUST step down from the box. HANDS may assist athletes on the STEP DOWN from the box, but need to be removed from the box going into the next rep.  3. The rep is credited when both feet touch the ground on the opposite side. DB LUNGE  1. Each rep begins with the dumbbell in the overhead position/ Front rack or Farmers carry depending on the division you have entered. 1 hand is on the db. The non-working hand may NOT assist with holding the db.  The feet together, and the hips and legs extended behind the line. OH LUNGE - 1 x hand overhead  FRONT RACK - 1 x hand holding the db in front rack position, full grip on the DB with the DB touching the shoulder elbow in front. FARMERS CARRY - 1 x hand holding the DB at the side of the body 2. Athletes will lunge FORWARD with the trailing knee must make contact with the ground at the bottom of each lunge before returning to full hip and leg extension. ATHLETES MUST stand tall with shoulders, hips and ankles inline before going into the next rep.  3. The rep is credited when: • The dumbbell is overhead/ front rack / farmers carry  • The hips and knees are fully extended.

Qualifier 3  7 MIN AMRAP  3,6,9,12 OHS  PULL UPS  12,9,6,3 THRUSTERS  CTB  In any time remaining... * MAX BMU * ELITE / RX / MASTERS  OHS & Thruster @ 42.5/30kg  INTERMEDIATE  OHS & Thruster @ 35/25kg  *in any remaining time max Devils Press 1x DB @ 22.5/15kg  SCALED  The rep sceme will stay the same but the movements have changed. 3,6,9,12 American KB Swing & Lateral burpee over the Barbell 12,9,6,3 Thrusters @ 30kg/20kg American KB Swing @ 24kg/16kg *In any remaining time MAX Devils Press @ 1 x 15/10kg WORKOUT FLOW  The athlete will stand tall, back to the bar. 3,2,1 go. The athlete will turn around and perform their overhead squats, before moving to pull up. They will bounce back and forth, moving up the rep ladder until the completion of 12 reps. At this point, the movement change, and the reps decrease. Upon completion of the last CTB, the athlete will complete as many BMU as they can in any remaining time. There is a tie breaker time at the end of the CTB. This workout is scored for TOTAL reps, with a split time at the end of the CTB if they are complete. STANDARDS  Males must use a 20kg Bar / Females 15kg bar OHS  1. To get a “good rep,” ensure the following: 2. Your hip crease drops below your knee crease at the bottom of the squat 3.You reach full hip and knee extension at the top 4. Your arms remain locked out overhead-  The barbell is positioned over the middle of your body  NOTES: a squat snatch can be preformed as the first rep PULL UP/CTB  1.Start each rep with arms fully extended and feet off the ground.  • Any style of grip is permitted. 2. The rep is credited when the chin clearly breaks the horizontal plane of the bar.  CTB the rep is credited when the collarbone or below makes contact with the bar. NOTES: • Any style of pull up is permitted as long as the criteria above are met.  • Athletes MUST face the camera when performing pull-ups. THRUSTER  1. The crease of the hips must clearly pass below the top of the knees in the bottom position (below parallel).  2. The rep is credited when: • Hips, knees, and arms are fully extended. •The bar is directly over, or behind, the middle of the body when viewed from the side. NOTE: Each round of thrusters begins with the barbell on the ground. A squat clean is allowed, but not required, to start a set. BMU  1.Start each rep with arms fully extended and feet off the ground. 2. Pass through some portion of a dip before locking out over the bar.  3. The rep is credited when: • Arms are fully extended in the support position. • Shoulders are directly over ,or slightly in front of, the bar when viewed from the side. NOTES: • Athletes MUST face the camera while performing bar muscle-ups. DEVILS PRESS  1.Athletes will start each repetition with the dumbbells on the ground.  2. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor.  3. From here, the athlete will jump to their feet, never taking their hands from the dumbbell. Next, the athlete shall snatch The DB from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. BURPEE OVER DB  1. Start on one side of the dumbbell. 2. The chest and thighs must touch the floor at the bottom of each rep.  3. Return to both feet with the hands off the floor. •Jumping or stepping in and out of the bottom of the burpee is permitted.  4. Jump over the dumbbell (both feet must be off the ground). • Some portion of both feet must clearly pass over the dumbbell (not around it). • A two-foot take-off or landing is NOT required. 5. The rep is credited when both feet are on the opposite side of the dumbbell. NOTE: A strict lateral orientation is not required. Athletes may face the dumbbell during the burpee or jump over. KBS  1. Starting with both hands on the KB the rep is credited with the KB is overhead with athletes knees and arms locked out with the hips in line with shoulders.  2. The kettlebell must be directly overhead. 

For max weight 1RM Back Squat Flöde Start sker med en tom skivstång i rack. På 3-2-1-Go får man börja lasta skivstången. Det är tillåtet att göra hur många försök man vill under 15 minuter. Lyftet måste vara avslutat och godkänt innan tiden gått ut. Skivstångslås måste användas vid alla försök. Det är ok att hjälpa den som ska böja med att ta av och på vikter. Standard Back squat ID 1.02 = Starta i utsträckt läge med skivstången bakom nacken, böj benen tills höftvecket är under knänas högst punkt och sen ställ dig upp till utsträckt position. https://functionalfitness.sport/wp-content/uploads/2026/02/iF3-Movement-Standards-2026.pdf Om en kör testet utanför klass En skivstång i rack behövs samt någon som kan hjälpa till med vikter och kolla djupet. Scorecards finns att hämta på open gym.

For time (time cap 16 min) 60 cal Schwinn bike 50 DB snatch 40 Box Jump Overs 30 Handstand push-ups 20 DB Thrusters 10 Devils press Vikt: DB 1 x 22.5 kg Låda 60 cm Flöde Start sker ståendes bakom sin cykel (Schwinn bike). På 3-2-1-Go får man ta sig upp på sin cykel och börja trampa. När alla kalorier är uppnådda tar man sig vidare till sin hantel och utföra DB snatch. Efter DB snatch förflyttar man sig till sin låda för att utföra box jump over. Därefter förflyttar man sig till en väggyta och utför handstand push-ups. När handstand push-ups är avklarade ska db thrusters göras. Avslutningsvis gör man 10 devils press för att sen springa och nudda sistsen på sin cykel för att få sin tid. Score Tid eller reps vid time cap Floor plan: - Schwinn bike behöver stå 8 meter från väggen - DB ska vara placerad 2 meter framför cykeln - Lådan ska vara placerad 4 meter framför cykeln DB snatch = Båda huvudna på DB måste nudda golvet varje rep och avslutas ovanför huvudet med utsträckta ben, höft, axel och arm. Det är växla arm som en önskar. Box Jump Overs = Hoppet måste ske jämfota och landa på lådan och sen kliva eller hoppa ner på andra sidan. Det är också tillåtet att hoppa över hela lådan. Handstand push-ups = Starta i ett handstående där hela kroppen är utsträckt. Därefter ta dig ner till huvudet och därifrån ta dig upp till raka armar och utlåsta armbågar och höft. DB Thrusters = Hanteln hålls i valfri hand och bakre huvudet på hantel måste nudda axeln. Därifrån hålls DB på axeln samtidigt som man går ner i en squat för att sen i en rörelse press hanteln upp ovanför huvudet till utsträckt läge. Devils press = Hanteln hålls i valfri hand och utför en burpee där en sen samtidigt som en tar med sig hanteln tar den i en rörelse upp till utsträckt arm ovanför huvudet. Om en kör testet utanför klass Det behövs en schwin bike, låda, 1 x DB och en yta för handstand push-ups.

Workout 2: Bella Complex For Load: 1 Clean 1 Shoulder To Overhead 1 Front Squat 1 Shoulder To Overhead Athletes will have 8 minutes to BOTH establish a max load. Workout Flow Athletes will start with an empty barbell and have the full 8 minutes to load and attempt the Bella Complex. Only the athleteS may load their barbell. Collars must be used on all attempts. The barbell must be lifted from the floor at the start of each attempt (no racks). Athletes may take as many attempts as desired within the time cap. Only successful, completed complexes will count. The heaviest successful load will be recorded as the athlete’s score. Movement Standards Clean Any style of clean is permitted (power, squat, split). Bar must start from the floor and be received in a controlled position at the shoulders. Elbows must be in front of the bar in the rack position before moving into the front squat. Front Squat Hip crease must pass clearly below the top of the knee. Full extension of the hips and knees required at the top. Push Jerk Bar starts in the front rack or from the shoulders. Athlete must dip and drive the bar overhead. A re-bend of the knees is allowed, but the bar must lock out overhead with arms fully extended. Feet must return together under control for the rep to count. General Notes No dropping the bar from overhead between movements. If the barbell is dropped, the attempt is over. Complex must be completed unbroken; once the bar leaves the floor, it cannot touch the ground again until the final rep is locked out. Scoring Objective Score = Heaviest successfully completed Bella Complex COMBINED.

Mario Kart Mayhem" – 12:00 AMRAP Setup:  Athletes start seated at gaming stations (or standing behind if there aren’t enough). One race of Mario Kart (approx. 2–3 minutes) is played at the very start — this determines your starting advantage. As soon as you finish your race, you immediately begin the workout. Race position = bonus reps off your first round’s thrusters. Mario Kart Bonus: 1st place: Skip 8 thrusters in Round 1 2nd place Skip 5 thrusters in Round 1 3rd place Skip 2 thrusters in Round 1 4th place No bonus – go straight into full work Workout Flow 12:00 AMRAP: 3 Wall Walks (Rx) / 6 Wall Walk Shoulder Taps (Scaled) 10 Double Dumbbell Thrusters (Rx: 22.5kg/15kg each hand | Scaled: 12.5kg/7.5kg each hand) 50 Double-Unders (Rx) / 100 Single-Unders (Intermediate) or 8 Calories Ski Erg  Score: Total completed rounds + reps after 12:00. On 3-2-1 GO, partners will work together to race on Mario Kart, with only 1 athlete working at any point (due to using 1 controller) and can switch in at any point with their partner. Upon completion of the team finishing the mario race, they can immediately head to their designated lane to begin the first round of Wall Walks. BOTH ATHLETES must stay together until they have finished the race, no member of that team can be on the wall before the race is finished, gaining an advantage. Wall Walks will be completed 3 each then head to the Dumbbell Thrusters. Each athlete must complete 3 Wall Walks each before heading to the DB Thrusters. Both partners must complete 10 thrusters in synchronicity ( sync is at the TOP of the DB thruster ) which moves to Double Unders or Single Skips. Once the allocated rep range of skips is complete, begin a new round continuing that flow until; 12 minutes has concluded. NOTE   An athlete cannot switch between Double Unders and Single Skips, they MUST stick with their movement, they can alternate between double unders and single unders ( intermediate and scaled only ) and repetitions can be shared equally between partner but you MUST FIST BUMP to tag them into skip. Rx Standards Wall Walks: Chest touches 10 inch line start/end prone with feet flat on wall. Double Dumbbell Thrusters: Full squat → lockout overhead in one motion, both heads of dumbbell at shoulders in start position. Double-Unders: Rope passes twice under feet per jump. Scaled Standards Wall Walk Shoulder Taps: Wall Walk to 20 Inch Line and Touch Shoulder with hands Double Dumbbell Thrusters: Lighter weights, same ROM. Single-Unders: Rope passes once under per jump. Modify Single Skips to 8 Calorie Ski Erg

Part A EMOM 6'  Max Meters Bike Erg (damper 10) Max tons Front Squat Rest 1'  Part B 2' Max Sync Burpee Over Bar  Score Event 1: Weight x Reps (Male+ Female) Score Event 2: Meters Bike + Nº Burpees x 50 m ( 1 Burpee = 50 Mts)

Event 3A 6 min cap 3 Rounds For Time  12 Front Squats   20m HS Walk - 2:00 min Transition -    Event 3B 4 min cap  3 Rounds For Time  20m Sandbag Carry  12 Burpee Get Over  ------------------------- Barbell  M - 100/F - 70kg Box  M - 30" / F - 24"  Sandbag M - 200lb / F - 150lb

Event 3A 6 min cap 3 Rounds For Time  12 Front Squats   20m HS Walk - 2:00 min Transition -    Event 3B 4 min cap  3 Rounds For Time  20m Sandbag Carry  12 Burpee Get Over  ------------------------- Barbell  M - 100/F - 70kg Box  M - 30" / F - 24"  Sandbag M - 200lb / F - 150lb

Event 3A 6 min cap 3 Rounds For Time  12 Front Squats  5 Wall Walks  - 2:00 min Transition -  Event 3B 4 min cap 3 Rounds For Time  20m Sandbag Carry  12 Burpee Get Over   ------------------------- Barbell  M - 80/F - 50kg Box  M - 30" / F - 24"  Sandbag M - 150lb / F - 100lb

Event 3A 6 min cap 3 Rounds For Time  12 Front Squats  5 Wall Walks  - 2:00 min Transition -  Event 3B 4 min cap 3 Rounds For Time  20m Sandbag Carry  12 Burpee Get Over   ------------------------- Barbell  M - 80/F - 50kg Box  M - 30" / F - 24"  Sandbag M - 150lb / F - 100lb

3 Rounds: Split as needed 40 Air Squats - Wall Balls - Thruster 35 Abmat Sit Ups - V Ups - Half TTB 30 Burpees - Lateral Burpee o. Bar  - Burpee Box Jump Over 25 Pull ups - Pull ups - Pull ups KG BB: 30/20 KG MB: 9/6

Barbell Inferno * The workout is interval-based, but it is set as an AMRAP in the app due to the lack of an interval option. Part A - From 0:00 to 10:00 5 intervals Every 2' x 5 rounds Max reps Snatch In remaining time: 12 bar facing burpees Part B - From 10:00 to 17:00 Build to a heavy  1RM Snatch - Dsivision Elite:  60/45 kg  Master 35+:  60/35 kg  Master 40+:  50/35 kg  Advanced:  50/35 kg  Young Adult:  40/25 kg - Part A Within a 10-minute time cap, the athlete must complete five 2-minute intervals consisting of the following movements: - Max reps Snatch (any style is allowed, including squat and power snatch) - 12 Bar-Facing Burpees Example:   Each interval starts with snatches. The athlete determines the number of repetitions (for example, 2, 4, 6… up to 20 or more), aiming to perform as many snatches as possible, and then completes 12 bar-facing burpees within the 2-minute time cap. At the beginning of the next interval, the athlete starts again with snatches followed by 12 bar-facing burpees. This process is repeated a total of 5 times. Workout goal: Accumulate the highest possible number of snatches while tracking the time needed to complete the 12 burpees. Scoring: To record a valid score for the round, the athlete must complete all 12 burpees within the 2-minute interval. If the athlete fails to complete all 12 burpees on time, the score for that round is 0. If there is 1 “no rep” during the burpees, 1 snatch repetition is deducted from the total. If there are 3 or more “no reps”, the score for that round is 0. Part B Immediately after Part A, Part B begins. The athlete has 7 minutes to perform a 1-rep max Snatch. - Result Part A Total repetitions Snatch + Bar facing burpees *If you fail to complete 12 Bar-Facing Burpees within the 2-minute interval, the score for that round will be counted as 0. If there is 1 “no rep” during the burpees, 1 snatch repetition is deducted from the total. If there are 3 or more “no reps”, the score for that round is 0. Part B The result of the heaviest successful attempt.

Perform this complex for maximum weight: 1 Clean (any style) +  1 Hang Squat Clean +  3 Front Squats +  1 Shoulder to Overhead (any style) 00:00 - 5:00 female athlete 1 builds up to a heavy complex - Rest 1 minute - 06:00-11:00 male athlete builds up to a heavy complex

For Time: 50 Worm Deadlift 40 Burpee over Worm 30 Worm Squats 20 Burpee over Worm 6 Meter Worm Walking Lunges 75kg Worm

AMRAP 10 5 Synchro Devil Press @10/15kg 10 Synchro DB Front Squats 15 Synchro Toes Up - Rest 2 - AMRAP 3 Max. Reps Wall Walks

For Time (TC 16min):  12-10-8-6-4-2 reps of: Backsquats (100kg/70kg) Wallwalks Sandbag to Shoulder (60kg/40kg) Plot Twist: Das Workout wird als "You go, I go" performed. Athlete 1 absolviert die komplette 12er Runde mit allen drei Movements. I'm Anschluss übernimmt Athlet 2 für die 10er Runde.

EVENTO 1 - DEL 0' AL 7’: AMRAP 7’ 14 Toes-to-bar 14 Deadlift 100/70kg Cambios libres EVENTO 2 - DEL 11' AL 20’: Every 90” for 9’ (6 rounds) (1) 20 Wall Balls 9/6kg + max BMU 1 ronda cada atleta EVENTO 3 - DEL 24' AL 32’: AMRAP 8’ 12 synchro front squats 50/35, 22.5/15kg 12 synchro stoh 50/35, 22.5/15kg 6 wall walk Wall walks cambios libres EVENTO 4 - DEL 36 AL 44’ For time (TC: 8') 40 sync sync alt. db snatch 22.5/15kg 30 sync burpees over db  20 sync 1-DB devil press 22.5/15

FOR TIME (TC: 10') 30 - 20 - 10 Synchro box jump over Overhead Squat 80/56kg Cambios libres

7 min AMRAP 21 burpees - 2 athletes working 15 TTB - 2 athletes in sync 9 shuttle runs - 1 athlete Into 3 min AMRAP 12 CTB - 2 athletes in sync 9 air squats - all athletes 6 HSPU

Minut 11:00 - 36:00 (mm:ss) TC 25 min. 50 Wall balls 9/6 kg 40 KB snatch 24/16 kg 30/24 Cal. Skierg 20 KB Front Rack Squats 2x24/2x16 kg 10 KB Clean & Jerk 2x24/2x16 kg 20 KB Front Rack Squats 2x24/2x16 kg 30/24 Cal. Skierg 40 KB Snatch 24/16 kg 50 Wall balls 9/6 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas atleten med ungefär 45 graders vinkel snett bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

Find Your Max Weight: 2 Hang Clean + 2 Front Squat 3 Attempts / 6 Stationen / every 30 sec. starts one Athlete

3 Rounds 4 Wall Walks 10 Hang Power Snatch 40kg 15 Pull-Up into 2 Rounds 15 Handstand Push-Up 15 Overhead Squat 40kg 15 Chest To Bar Pull-Up

21-15-9 Repetitions of: Bar Facing Burpees Barbell Movement* Goblet Squats Round 1: Power Snatch, Round 2: Squat Snatch, Round 3: Overhead Squat

For time: 20 Shoulder to overhead 45/30kg 3 Rope climb (MEN = Legless) 15 Hang Squat clean 55/35kg 2 Rope climb (MEN = Legless) 10 Thruster 65/40kg 1 Rope climb (MEN= Legless) 5 Overhead  squats 75/45kg Time cap: 12min

For time: 20 Shoulder to overhead 60/40kg 5 Rope climb  15 Hang Squat clean 70/45kg 4 Rope climb  10 Thruster 80/50kg 3 Rope climb  5 Overhead  squats 90/55kg Time cap: 12min

For time: 20 Shoulder to overhead 60/40kg 3 Seated Legless Rope climb  15 Hang Squat clean 70/45kg 2 Seated Legless Rope climb  10 Thruster 80/50kg 1 Seated Legless Rope climb  5 Overhead  squats 90/55kg Time cap: 12min