WOD Explorer

For Time: 20m Worm Lunge 15 Worm Clean & Jerk 20m Worm Lunge 60 Pull-Ups (3's) 20m Worm Lunge 15 Worm Clean & Jerk 20m Worm Lunge Max BMU in 3s Time Cap: 10mins

For Time: 30 Worm Deadlift 30 Burpee Over Barrier (3s) 30 C2B Pull Ups (3s) 20 Worm Thrusters 40 Team Skips 12 Legless Rope Climbs (1s) 10 Worm Clean & Jerk 30 Sandbag Over Barrier 15 BMU (3s)

Skill - Moana For Time: (Time cap 9:00) Buy in: 30 Secs Freestanding Handstand Hold  4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders* 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders * 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold  Rest 4min straight into workout 3B ------------- Workout Weights + Changes Male Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover  Male Under 13-14: 15kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 13-14: 12.5kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Male Under 15-16: 20kg Female Under 15-16: 15kg  Male Under 17-18: 25kg Female Under 17-18: 20kg Workout Flow: Athletes start behind the line. When they hear ‘GO!’ they head to the area for the freestanding handstand hold. Judges will time how long the athletes hold the position. After reaching a total of 30 seconds, the athlete moves to the rig for 4 rig complexes. They must perform the movements in the specified order, but can break the reps as needed. Once finished, they go to the rope for Crossover Single Unders, followed by Alternating DB Hang Clean & Split Jerk. Then, it's back to the rig for another complex, following the same rules. After that, they return to the rope to complete the required unbroken reps. If they fail to do so, the count resets for that movement. After finishing, the athlete picks up the dumbbell for 12 Alternating DB Hang Clean & Split Jerks. Finally, they complete the last gymnastic complex, followed by Crossover Double Unders and Alternating DB Hang Clean & Split Jerk, before finishing with a buyout of the Freestanding Handstand Hold. The athlete finishes by going back over the line to where they started. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score.  Movement Standards: HANDSTAND HOLD - ID 12.04 Athlete supporting the body in a stable vertical position by balancing on the hands.  REP START  Inverted (upside – down) position.   Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP END  Inverted (upside – down) position.  Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP REQUIREMENTS  Hands must remain within designated area throughout the full rep.  Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  Maintain requirements until time goal is met. TOES-TO-BAR - ID 7.01 Athlete hanging from a horizontal bar moves toes to contact bar.  REP START  Vertical hang from horizontal bar.  Hips fully extended.  Heels break the vertical plane directly under the bar.  REP END  Toes on both feet touch the bar simultaneously.  The contact point is within the width of the hands.  REP REQUIREMENTS  None.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. PULL-UP - ID 7.04  Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START  Vertical hang from horizontal bar.  REP END  Bottom plane of the chin breaks the top-most horizontal plane of the bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. CHEST-TO-BAR PULL-UP - ID 7.05  Athlete hanging from a horizontal bar pulls himself up until chest come in contact with the bar.  REP START  Vertical hang from horizontal bar.  REP END  Chest in contact with the horizontal bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. BAR MUSCLE-UP - ID 7.07 Athlete hanging from a horizontal bar pulls himself up over the bar, and continues to press out finishing in a support position above the bar.  REP START  Vertical hang from horizontal bar.  REP END  Vertical support.  REP REQUIREMENTS  No portion of the body below the thighs can move over the top-most horizontal plane of the bar.  Must pass through a portion of the dip.  CYCLE & POST REP  The athlete may not rest on top of horizontal bar in any other way than vertical support. If so happens, athlete needs to jump down to floor before achieving a new rep start. SINGLE UNDER - ID 10.06 Athlete jumps rope with the rope passing one time under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand. REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER - ID 10.07  Athlete jumps rope with the rope passing two times under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER CROSSOVER - ID 10.10  Athlete jumps rope with the rope passing two times under their feet per jump crossing their hands in front of them during one of the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner SINGLE UNDER CROSSOVER - ID 10.11  Athlete jumps rope with the rope passing one time under their feet per jump crossing their hands in front of them during the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. HANG CLEAN & SPLIT JERK - ID 4.09 Athlete moves the dumbbell in two motions from above the knees to overhead. The shoulder to overhead portion of the lift has to be a split jerk. REP START  Hang position.  REP END  Overhead lock-out. REP REQUIREMENTS  Object is moved in one fluid motion from ground to shoulders and in a second motion from shoulders to a overhead position. For the split, the entire front foot must be placed further in front than the toes of the back foot. The foot that moves forward must be the opposite to the hand the dumbbell is in. Both feet must move away from each other.  Adhere to hang rule. CYCLE & POST REP  Object can be returned to rep start in any controlled manner as long as it adheres to the hang rule.

Complete as many rounds as possible in  17 minutes of: 50 calories row 40 lateral burpees over bar 30 bar muscle-ups 20 snatches @60kg 10 overhead squats @60kg --- NOTES The test begins with the athlete sitting on the rower with hands off the handle. After “3, 2, 1 … go”, row 50 calories. When the rower reads 50 calories, move to the barbell and complete 40 lateral burpees with hop over the bar. Once the burpees are complete, move to the pull-up bar and complete 30 muscle-ups. When the muscle-ups are finished, move to the barbell for 20 snatches and then complete 10 overhead squats. With time remaining, start a new round on the rower, and continue in the same fashion until 17 minutes have elapsed. The athlete’s score will be the total number of repetitions completed at the time cap.

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets RX 1st :  8 Ropeclimbs  + max Reps alt Fatbar-Thruster  2nd:  16 BMU +  max alt Fat-Thruster 3rd:  32 C2B + max Reps alt.  Fatbar-Thruster 4th:  48 Pullups + max Reps alt. Fatbar-Thruster RX: 53/38

Event 6 - Beacharena 2-2-2-3 MIN INTERVALS: (12 Min)  *1 Min Rest btw Sets Intermediate 1st :  6 Ropeclimbs + max Reps alt Fatbar-Thruster  2nd:  12 BMU + max alt Fatbar-Thruster 3rd:  24 C2B + max Reps alt.  Fatbar-Thruster 4th:  36 Pull ups + max Reps alt. Fatbar-Thruster INT: 48/38

16 MINUTE WINDOW [2:00] 20 SYNCHRO HIGH KNEES [3] MAX SYNCHRO POWER CLEANS [4] [4:00] 15 SYNCHRO TOES TO BAR [2] MAX SYNCHRO POWER CLEANS [4] [6:00] 10 BAR MUSCLE UPS [2] *NOT SYNCHRO MAX SYNCHRO POWER CLEANS [4] [8:00] 5 WALL WALKS [1] MAX SYNCHRO POWER CLEANS [4] [10:00] 5 WALL WALKS [1] MAX POWER CLEANS [4] [12:00] 10 BAR MUSCLE UPS [2] *NOT SYNCHRO MAX POWER CLEANS [4] [14:00] 15 SYNCHRO TOES TO BAR [2] MAX POWER CLEANS [4] [16:00] 20 SYNCHRO HIGH KNEES [3] MAX POWER CLEANS [4] WEIGHTS: 25/35/50/60KG SCORE = MAX REPS OF POWER CLEANS

Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 Vila: 78:00 - 86:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm Flöde: - Start: Laget börjar bakom startlinjen. - Alla övningar utförs av en atlet åt gången, förutom vid synkade moment, då två atleter arbetar samtidigt och den tredje vilar. - När tiden startar påbörjar en atlet chest-to-bar-pullups. När 100 reps är slutförda går laget vidare till 30 alternating pistols på angiven yta.  - Därefter utför två atleter synkade toes to bar. - Efter det gör laget 50 box jump over step downs, följt av 20 synkade toes to bar. Sedan görs 30 alternating pistols igen på angiven yta, och testet avslutas med 40 bar muscle-ups. - Målgång: Tid ges när atleten som avslutade på bar muscle up springer in över startlinjen.  - Alla byten sker bakom startlinjen. - När en atlet har avslutat en övning och nästa övning är synkad, kan atleten som slutfört övningen stanna kvar på golvet medan den andra kommer in.   - Om laget önskar byta in nya atleter helt, måste den atlet som var kvar på golvet först ta sig över startlinjen och växla in de två andra atleterna. Förtydligande standards: - Alternating pistols: Vid no rep måste repen göras om på samma ben för att nästa reps sen ska räknas på andra benet.  - Syncronized toes to bar: fötterna måste nudda riggen samtidigt i toppen. Score: Tid eller antal reps vid time cap Alla standards finns att läsa i movement standards  

ENDURANCE (Team of 4) Note: MMFF Tid: 00:00 - 20:00 AMRAP 20 minutes: A) 200 box facing burpee box jump over 100m d-ball carry (20 x 5 meter) B) Row for calories C) Ski for calories Vikter: D-ball 40/30 kg Höjd låda: 60/50cm Score: Totalt antal reps från A+B+C -------------------------------------- VILA 20:00 - 29:00 -------------------------------------- Test 2 STRENGTH (Team of 2) Note: M1F1 Tid: 29:00 - 39:00 De som kör Test 2 Strength får inte köra Test 5 Mixed Modality For max weight 1RM Snatch -------------------------------------- VILA 39:00 - 48:00 -------------------------------------- SKILL (Team of 3) Note: MMF/MFF Tid: 48:00 - 55:00 3 x 120 second window (30 seconds between windows): A1: Establish max meter handstand walk over obstacle A2: Max reps double under crossover A3: AMRAP strict handstand push-ups -------------------------------------- VILA Vila: 55:00 - 63:00 -------------------------------------- Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm -------------------------------------- VILA Vila: 78:00 - 86:00 -------------------------------------- MIXED MODALITY (Team of 2) Note: M2F2 Tid: 86:00 - 100:00 De som kör Test 5 Mixed Modality får inte köra Test 2 Strength AMRAP 14 minutes: 12 synchronized barbell movement*  16 calories ski-erg 100 double unders Vikter: Öppen 60/42.5 kg Veteran 50/35 kg -------------------------------------- VILA Vila: 100:00 - 108:00 -------------------------------------- POWER (Team of 4) Note: MMFF Tid: 108:00 - 120:00 For time: One round for each athlete 40/30 cal Echo Bike 20 dual DB hang to overhead Vikter: 2 x 22.5 kg / 2 x 15 kg

Brief Description For Time 21 x Synchro Shoulder to Overhead 50 / 35kg 42 x Pull Ups 15 x Synchro Shoulder to Overhead 60 / 40kg 30 x Chest to Bar 9 x Synchro Shoulder to Overhead 70 / 50kg 18 x Bar Muscle Ups Scaled Option 21 x Synchro Shoulder to Overhead 40 / 25kg 42 x Sit Ups 15 x Synchro Shoulder to Overhead 50 / 30kg 30 x Knee Raises 9 x Synchro Shoulder to Overhead 60 / 35kg 18 x Toes to Bar Workout Flow On 3, 2, 1, Go, pairs will work through 21 synchro STOH, before moving too the rig to work through 42 pull ups, athletes may swap in and out as they wish on the rig. Once completed athletes will move back to their bars for a further 15 synchro STOH - loading the bar is allowed at any point between the STOH portions of the workout (Before, during, after the rig work).  Athletes will continue with the same format, increasing their weights per round and progressing to finish with 18 bar muscle ups. Upon completion of the bar muscle ups, athletes will run down their lane to finish by reaching the barrier. Time will be taken once both athletes have reached the end of the lane. Scaled teams will complete the same flow however will replace the rig elements. Movement Standards Syncho Shoulder to Overhead Athletes will start with the barbells in the front rack position, they will then move the barbell above head either by strict press, push press, push jerk, split jerk. At the top of the rep, ahletes must be at full extension with the barbell stacked above shoulders, hips in line with knees in syncronisation. The rep will be called when both athletes are at the top of the rep in synchronisation, athletes may however move at different speeds but must wait at the top of the rep for eachother. Clips must be used outside all plates when changing the weights. Pull Ups Athletes will jump up to the rig, arms fully extended and feet off the floor. At the top of the movement, the athlete’s chin must clearly pass above the horizontal plane of the bar.  Strict, kipping, butterfly pull ups may be used, along with any style of grip. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Chest to Bar Athletes will jump up to the rig, arms fully extended and feet off the floor. At the top of the movement, the athlete’s chest below the collarbone must clearly make contact with the horizontal plane of the bar.  Strict, kipping, butterfly chest to bar may be used, along with any style of grip. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Bar Muscle Ups Athletes will jump up to the rig, arms fully extended and feet off the floor.  The athlete must pass through the pull and transition phases to finish in a stable support position above the bar with elbows fully locked out and shoulders over the bar. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may not use any part of their arms to assist with pulling over the bar. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Sit Ups Athletes will begin sitting on the floor, feet together. Athletes will lie back to touch their shoulders to the floor, and touch the floor behind their head with their fingers. At the top of the movement, the athlete must sit up until the shoulders pass the vertical plane of the hips, with hands touching the floor in front of the feet  An ab mat may be used, however feet are not to be secured by anything or anyone. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Toes to Bar / Knee Raises Athletes will jump up to the rig, arms fully extended. The athletes feet must pass behind the rig before touching both feet inside their hands.  Between each rep, the athletes feet must pass behind the line of the rig before the next rep is started. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement.

10 minute time cap For Time: 24 Synchro Single Dumbbell Devil Press 22.5 / 15kg  (3) 48 Double Unders (1 Athlete must complete all double unders) 48 Double Unders (1 Athlete must complete all double unders) 24 Synchro Down Ups (3) Synchro at bottom and top of rep 48 Double Unders  1 Athlete must complete all double unders) 48 Double Unders (1 Athlete must complete all double unders) 24 BMU (1)

For time: 2-4-6-8 Bar muscle ups ( share anyhow ) mellan varje set RMU 4-6-8 Sync thrusters Barbell 35 kg Dumbbell 2 x 15 kg TIME CAP: 9 min REP SCHEMA: 2 BMU 4 Sync THRUSTERS 4 BMU 6 SYNC THRUSTERS 6 BMU 8 SYNC THUSTERS 8 BMU FLÖDE: Start sker bakom startlinjen. När klockan startar springer atleterna fram till riggen och genomför 2 reps BMU. Repsen i riggen kan delas valfritt. Atleten som inte jobbar med gymnastiken väntar vid skivstången. Efter 2 reps är gjorda av gymnastiken ska atleterna synka thrusters, en atlet använder skivstång och en atlet använder dumbbells. Fria byten mellan skivstång och dumbbells . Atleterna står med ansiktet mot varandra. Efter 4 synkade thrusters ska 4 reps i riggen genomföras. Samma upplägg tills serien 2-4-6-8 reps av BMU och 4-6-8 synkade thrusters är avklarade. Målgång sker när båda atleterna passerar mållinjen efter att de sista 8 BMUs är genomförda. Förtydligande standards hittar ni här!

For time: 2-4-6-8 Bar muscle ups ( share anyhow ) mellan varje set BMU 4-6-8 Sync thrusters Barbell 30 kg Dumbbell 2 x 15 kg TIME CAP: 9 min REP SCHEMA: 2 BMU 4 SYNC THRUSTERS 4 BMU 6 SYNC THRUSTERS 6 BMU 8 SYNC THUSTERS 8 BMU FLÖDE: Start sker bakom startlinjen. När klockan startar springer atleterna fram till riggen och genomför 2 reps BMU. Repsen i riggen kan delas valfritt. Atleten som inte jobbar med gymnastiken väntar vid skivstången. Efter 2 reps är gjorda av gymnastiken ska atleterna synka thrusters, en atlet använder skivstång och en atlet använder dumbbells. Fria byten mellan skivstång och dumbbells . Atleterna står med ansiktet mot varandra. Efter 4 synkade thrusters ska 4 reps i riggen genomföras. Samma upplägg tills serien 2-4-6-8 reps av BMU och 4-6-8 synkade thrusters är avklarade. Målgång sker när båda atleterna passerar mållinjen efter att de sista 8 BMUs är genomförda. Förtydligande standards hittar ni här!

AMRAP 4 min 30 TTR  1 lane Handstand Walk  20 Box Jump Over (step down) 2 min REST For Time: 18-15-12 Thrusters* 6-9-12 BMU Weight 1: 50/35kg Weight 2: 60/40kg Weight 3: 70/45kg Split as you like

FOR TIME 3-2-1 Peg board Front squat 110/75 kg Rest 2:00 9-7-5 Strict deficit HSPU 10/5 cm Hang power clean 84/57 kg Rest 2:00 10-8-6 BMU Thruster 61/43 kg TC: 30 min

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

IN A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS Max Unbroken Bar Muscle Up DIRECTLY INTO A 03:00 WINDOW COMPLETE FOR REPS | SCORE IS REPS 3 Wall Walk Handstand Complex Max Unbroken Strict Handstand Push Up

00:00-18:00 Part A: Battery-Pack ⚡️ For Time: 4,000m SkiErg 4,000m Row 8,000m BikeErg Format: Four athletes: 2 male and 2 female. Three working at the same time and 1 resting. Work is done when all meters are completed or when the time cap hits. Score: Time accumulated of each machine Time cap: 18 Minutes  18:00-25:00 Rest (7 min Substitutions) 25:00-40:00  Part B: PUSH, PULL, PING PONG 4 Rounds for Time: 22 Synchro Ping Pong Box Jumps  (4 Athletes Alt Reps) 16 Synchro Single arm Alternating Devils Press (3 Athletes) @22.5/15kg 10 Synchro Bar Muscle ups (2 athletes) All 4 athletes perform their box jumps in a you-go, I-go synchro pattern. 1 rep counts once 1 pair completed their jump and extended on the box in their synchro pair. Once 22 reps are completed, athletes will move on to 16 DB alternating devil’s press. 3 athletes working together while the 4th rests. All 3 must reach lockout overhead at the same time, these will be performed in a line. The resting athlete can swap in at any given point. This will be followed by 10 bar muscle-ups where 2 athletes will be synchronizing in the bar support position. Athletes can change at any point. The workout ends once the team finishes 4 rounds or until they hit the time cap. Time Cap: 15 Minutes 40:00-47:00 Rest (7 min Substitutions) 47:00-60:00 Part C: 'The SQUAD Complex' For Maximum weight: Clean + Hang Clean + Front Squat + Jerk Flow: Females will have 6 minutes to hit their max complex. After the female athletes lift, there will be a 1-minute rest interval. During this time, athletes may begin loading the barbell and getting set, but no lifts may be performed. Following this, the males will have 6 minutes to complete their max complex. 👉 Note: Weight may be increased or decreased throughout the attempt. Score: Total accumulated weight lifted. Savage of the Week: The male and female athlete who lift the heaviest weight during The Squad Complex will earn the title of Savage of the Week. 💪🔥

WORKOUT DESCRIPTION IQ24.2 This workout is for time. Time cap: 15 min For Time: 60 Wall Balls  20 Strict Handstand Push-Ups  30 Chest-to-Bar Pull-Ups  50 Wall Balls  30 Kipping Handstand Push-Ups 20 Bar Muscle-Up  40 Wall Balls NOTES: This workout begins with the athlete standing in front of the wall ball target, not touching the wall ball. At the call of “3, 2, 1 ... go”, the athlete may start with the wall balls. As soon as the athlete has accomplished 60 wall balls, the athlete may proceed with 20 strict handstand push-ups, before moving on to the chest-to-bar pull-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 30 chest-to-bar pull-ups, the athlete will perform 50 wall balls and then 30 kipping handstand push-ups. The athlete will then proceed with 20 bar muscle-ups and finish with 40 wall balls. WEIGHTS: Elite, Intermediate, Master 35, 40, 45, Teens: • Wall ball: 9kg male / 6kg female SCALING Intermediate, Master 40, 45, Teens: 60 Wall Balls  20 Kipping Handstand Push-Ups 30 Pull-Ups  50 Wall Balls  30 Kipping Handstand Push-Ups 20 Chest-to-Bar Pull-Ups 40 Wall Balls SCORE:  This workout is for time. The score is the time it takes to perform the chipper.

WORKOUT DESCRIPTION TQ24.2 This workout is for time. Time cap: 15 min For Time: 40 Pull-Ups 50 Wall Balls 20 Strict Handstand Push-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups 50 Wall Balls 10 Ring Muscle-Ups NOTES This workout begins with the athlete standing in front of the pull-up bar, not touching the bar. At the call of “3, 2, 1 ... go”, the athlete may start with the pull-ups. As soon as the athlete has accomplished 40 pull-ups, the athlete may proceed with 50 wall balls before moving on to the strict handstand push-ups. Make sure, the athlete fulfills all handstand push-up standards. After the athlete has finished the 20 strict handstand push-ups, the athlete will perform 50 wall balls and then 20 kipping handstand push-ups. The athlete will then proceed with 50 wall-balls and finish with 10 ring muscle-ups.   WEIGHTS Elite Team, Intermediate Team: • Wall ball: 9kg male / 6kg female SCALING Intermediate Team:  40 Pull-Ups 50 Wall Balls 20 Kipping Handstand Push-Ups  50 Wall Balls 20 Kipping Handstand Push-Ups   50 Wall Balls 10 Bar Muscle Ups SCORE: This workout is for time. The score is the time it takes to perform the chipper.

For Time: 5 Bar Muscle Up 30 TTB 15 m Hanstand Walk 30 TTB 30 Chest to Bar Pull ups 30 TTB 15 m Hanstand Walk 30 TTB 5 Bar Muscle Up

With a Running clock 0:00 - 3:00 (score 1) - AMRAP MAX CAL ROW & MAX WALL BALLS (9KGs) 3:00 - 12:00 (SCORE 2) - FOR TIME 30 PULL UPS 30 SNATCH (30/40) 20 C2B 20 SNATCH (35/50) 10 BAR MUSCLE UP 10 SNATCH (40/60)

80 Single Unders 12 Box Step-Over 60/50 cm 20 Pull-Ups 80 Double Unders 12 Box Step-Over 60/50 cm 20 Chest to Bar 40 Single Under Crossover 12 Box Step-Over 60/50 cm 10 Bar Muscle-Ups 40 Unbroken DU 12 Box Step-Over 60/50 cm 10 Pull Overs Remaining Time - Handstand Walk Time Cap - 11 minutes

For time 8' 14 bar muscle-ups 10 sandbag burpee over trunk 68/45kg 7 bar muscle-ups 5 sandbag burpee over trunk 68/45kg

FOR TIME (TC: 8’) 12 synchro bar muscle-ups (sync 2) 12 sandbag over the trunk 68/45kg (split as needed) 12 burpees over the worm (sync 3) 5 synchro muscle-ups (sync 2) 5 sandbag over the trunk 68/45kg (split as needed) 5 burpees over the worm (sync 3) Change athletes as needed. In the sandbag over the trunk, changes are only possible at even repetitions. 

VISUAL IMPAIRMENT FOR TIME (TC: 8') 14 bar muscle-ups 14 sandbag burpee over trunk 7 bar muscle-ups 7 sandbag burpee over trunk Check all divisions and standards at https://wodcelona.com/eventos  

RX - 8 min AMRAP: 10/10 DB OH Lunge Steps @15/22,5kg 30 DU 30 T2B 10/10 DB OH Lunge Steps 20 DU 20 C2B 10/10 DB OH Lunge Steps 10 DU max reps BMU Scaled - 8 min AMRAP: 10/10 DB OH Lunge Steps @10/15kg 60 SU 20 TTR 10/10 DB OH Lunge Steps 40 SU 15 Pull Ups 10/10 DB OH Lunge Steps 20 SU max reps C2B