WOD Explorer

23.2 AMRAP 18min 18 Calories on Concept 2 Rower 15 Toes to Bar / Knees Raises 12 Single Arm Devil Press Alt 9 Bar Muscle-Ups / Chest to Bar Pull-Ups / Chin Over Bar Pull-Ups SCORE: Number of Reps Completed in 18 minutes Time Cap Rx; Masters 35-40; Masters 40+; Scaled (Men Only): Toes to Bar Scaled (Women Only): Knees Raises Rx; Masters 35-40; Masters 40+: 22.5kg/15kg Scaled: 15kg/10kg Rx; Masters 35-40; Masters 40+ (Men Only): Bar Muscle-Ups Masters 40+(Women Only); Scaled (Men): Chest to Bar Pull-Ups Scaled (Women): Chin over Bar Pull-Ups

For time, 10 Minute Time Cap Row, 20 calories 20 burpees over row 20 toes to bar Row, 20 calories 20 burpees over row 20 chest to bar pull ups Row, 20 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 chest to bar pull ups Row, 15 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 15 calories   20 burpees over row  20 toes to bar Row, 15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 15 cals (Male/Female).  Once 15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 pull ups Row, 15 calories 20 burpees over row 20 chest-to-bar pull ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are over or  slightly in front of the bar.  Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

ELITE FOR TIME 20 RING MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 60 / 43 KG 15 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 60 / 43 KG 10 SYNC. RING-/BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 60 / 43 KG TIME CAP: 9 MINUTES RX FOR TIME 20 RING MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 50 / 35 KG 15 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 50 / 35 KG 10 SYNC. BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 50 / 35 KG TIME CAP: 9 MINUTES MASTER 35+ FOR TIME 15 BAR MUSCLE-UPS TO SHARE 10 SYNC. THRUSTERS 50 / 35 KG 10 BAR MUSCLE-UPS TO SHARE 15 THRUSTERS TO SHARE 50 / 35 KG 5 SYNC. BAR MUSCLE-UPS 20 THRUSTERS TO SHARE 50 / 35 KG INTERMEDIATE FOR TIME 20 CHEST-TO-BAR PULL-UPS TO SHARE 10 SYNC. THRUSTERS 42.5 / 30 KG 15 CHEST-TO-BAR PULL-UPS TO SHARE 15 THRUSTERS TO SHARE 42.5 / 30 KG 10 SYNC. CHEST-TO-BAR PULL-UPS 20 THRUSTERS TO SHARE 42.5 / 30 KG TIME CAP: 9 MINUTES SCALED FOR TIME 20 PULL-UPS TO SHARE - NO BUTTERFLY 10 SYNC. THRUSTERS 35 / 25 KG 15 PULL-UPS TO SHARE - NO BUTTERFLY 15 THRUSTERS TO SHARE 35 / 25 KG 10 SYNC. PULL-UPS - NO BUTTERFLY 20 THRUSTERS TO SHARE 35 / 25 KG TIME CAP: 9 MINUTES

Part A For time (cap: 5min) 12-9-6 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 200 Double unders 30/22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @70/45kg 10 Clean & jerks @90/65kg --- Men Masters 35-39 are performing the workout as prescribed! --- Men Masters 40-44  Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @60kg 10 Clean & jerks @80kg --- Men Masters 45+ Men Scaled Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @50kg 10 Clean & jerks @70kg --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A For time (cap: 5min) 9-6-3 Chest to bar pull-ups Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @35kg 10 Clean & jerks @50kg

2RFT: (Cap 5:00) 4x Ground to Overheads 80/52kg 15m Handstand Walk Forward 4x Ground to Overheads 80/52kg 7.5m Handstand Walk Backward For Time: (Cap 5:00) 8/6 Bar Muscle Ups 15m Single Dumbbell Overhead Lunge 1x 22.5/15kg 8/6 Bar Muscle Ups 15m Single Dumbbell Overhead Lunge 1x 22.5/15kg 8/6 Bar Muscle Ups 15m Double Dumbbell Overhead Lunge 2x 22.5/15kg

For Time: 10x Worm Ground to Overheads 40x Synchro Pull Ups (2) 10x Worm Ground to Overheads 30x Synchro Chest to Bar Pull Ups (2) 10x Worm Ground to Overheads 20x Synchro Bar Muscle Ups (2) 15m Worm Lunge

For Time 7x Lateral Burpees Over the Bar 21x Pull Ups 7x Lateral Burpees Over the Bar 21x Deadlifts 120/75kg 7x Lateral Burpees Over the Bar 15x Chest To Bar Pull Ups 7x Lateral Burpees Over the Bar 15x Deadlifts 120/75kg 7x Lateral Burpees Over the Bar 9x Bar Muscle Ups 7x Lateral Burpees Over the Bar 9x Deadlifts 120/75kg

ForTime 9' time cap. 12 wall facing deficit strict hspu 16 1xDB alternate devil press 24 bar muscle ups 32 1xDB alternate snatch ( tie break ) 12m hanstand walk 12m backwark handstand walk 12m hanstand walk -run to finish line- DB 22.5/15 Kg

ForTime 9' time cap. 12 wall facing strict hspu 16 1xDB alternate devil press 16 bar muscle ups 32 1xDB alternate snatch (tie break) 24m hanstand walk -run to finish line- DB 22.5/15 Kg

ForTime 9' time cap. 16 hspu kipping 16 1xDB alternate devil press 16 bar muscle ups 32 1xDB alternate snatch (tie break) 24m hanstand walk -run to finish line- DB 15 KG

ForTime 9' time cap. 12 wall walk 16 1xDB alternate devil press 12 bar muscle ups 32 1xDB alternate snatch (tie break) 12m hanstand walk -run to finish line- DB 15kg

PART A: AMRAP 12 14 Shoulder To Overhead @40/35/25 kg 12 Box Jump Overs @50cm 10 Double Dumbbell Devil Press @2x 15/12/7,5 kg 2 min rest  PART B: AMRAP 2  max Bar Muscle ups/C2B/jumping PU * For all weights and standards, read the movement standards carefully!

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Wall Balls 9kg/7kg 21 Kettlebell Swings 20/12kg 18 Wall Balls 18 Kettlebell Swings 15 Wall Balls 15 Kettlebell Swings WOD B2 - Timecap 5 Minutes 15 Box Jumps 24’’/20 Inch 15 Pull ups  12 Box Jumps 12 Pull ups 9 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  WOD B3 - Timecap 4 Minutes 12 Burpee Box Jump overs 30’’/24’’Inch 12 Chest to Bar Pullups  9 Burpee Box Jump overs (Time Breaker) 9 Bar Muscle Ups 6  Burpee Box Jump overs 6 Bar Muscle Ups 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

AMRAP 14:00 20 BMU 40/32 cal row 20 Clean 70/50 kg 40/32 Cal Row 40 Burpee over bar

21 cal Row (share anyhow) 8 Synchro Bar Muscle Ups 15 double DB Hang Cleans (share anyhow) 8 Synchro Bar Muscle Ups 9 double DB Devil Clean and Jerks (share anyhow)

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 6 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Handstand Push Ups (Strict or Kipping ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Total Time: 3 Rounds of: 10 Snatches 12 Bar-facing Burpees Then, rest 3 minutes before continuing with: 3 Rounds of: 10 Bar Muscle-ups 12 Bar-facing Burpees Score: Time Completed

A. FOR TIME: 21-15-9 - FRONT SQUAT @80 - BAR MUSCLE UP SYNC REST 1' AND START B. B. 6' TO GO FOR A MAX REP OF: - CLEAN AND JERK

For Time 30 Box Jump Overs 20 Overhead Squats 10 Bar Muscle Ups TC: 4 Min *ELITE MEN, MASTER MEN 35+ - 24 inch/ 60 kg *ELITE WOMEN - 20 inch/ 45 kg *ADVANCE MEN, MASTER MEN 40+ - 24 inch/ 50 kg

For Time 30 Chest to Bar Pull-Ups 30 Kettlebell Step Up Over 30 Front Squat 30 Kettlebell Step Up Over 30 Bar Muscle-Ups Time Cap : 13 Minutes ♂ 32kg / ♀ 24kg Kettlebell ♂ 80kg / ♀ 60kg Barbell ♂ 24’ / ♀ 20’ Box Score : Time to finish / Total reps at the time cap. Tie Breaker : Time at 15 Front Squats.

AMRAP 4' 7 Bar Pull-Up Movements 7 Power Snatches MEN RX: BAR MUSCLE-UPS / 60kg MASTERS 35+: BAR MUSCLE-UPS / 50kg MASTERS 40+: BAR MUSCLE-UPS / 50kg ADVANCED: C2B PULL-UPS / 50kg SCALED: PULL-UPS / 40kg WOMEN OPEN: PULL-UPS / 25kg

AMRAP 5' 7 Bar Pull-Up Movements 7 Power Snatches (Relay style - F, M1, M2) TEAM FEMALE: PULL-UPS / 25kg 1st MALE: C2B PULL-UPS / 40kg 2nd MALE: BAR MUSCLE-UPS / 50kg

a) AMRAP 8 Min.: 25 Sync. Pull Ups 1 Round of DT* 25 Sync. C2B 1 Round of DT 15 Bar Muscle Ups Max. Clean & Jerks in time Remaining Male Barbell: 80Kg Female Barbell: 50Kg 2 Min. Rest b) 5 Min. to find a 2RM Hang Snatch Scoring a: Reps Scoring b: Weight (Sum of both athletes)
 *12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to Overheads = 1 Round of DT

E2MOM x3 1)15 kcal ski erg + AMRAP bar muscle up 2)15 kcal ski erg + AMRAP handstand walk 3)15 kcal ski erg + AMRAP seated legless rope climb

For Time –  50 Cal. "The Bear" Tempo Bike As a Team. 20 Ring Muscle Ups 20 Bar Muscle Ups In Any order (40 Total Reps) 30 Synchronized Snatches (M/F Pairs)