WOD Explorer

63/50 cal Row 21       Power snatch 50/35 kg 14       Chest to bar 14       Bar muscle ups 14       Chest to bar 21       Power snatch 50/35 kg 14/11 cal Row

30 Worm Squats 30 Burpees Over Worm (synchro) 30 Toes-to-Bar (synchro) 20 Worm Thrusters 20 Burpees Over Worm 20 Chest-to-Bar (synchro) 10 Worm Clean & Jerks 10 Burpees Over Worm 10 Bar Muscle-Ups (synchro)

For Time: 2 Thrusters 5/3 Bar Muscle Ups 4 Thrusters 5/3 Bar Muscle Ups 6 Thrusters 5/3 Bar Muscle Ups 8 Thrusters 5/3 Bar Muscle Ups 10 Thrusters 5/3 Bar Muscle Ups Weight: 52/35kg

FOR TIME: 50  DUMBBELL BOX STEP OVERS (2 X 22.5/15KG) 24/20” 40 CHEST TO BAR PULL UPS 30 DUMBBELL SHOULDER TO OVERHEAD (2 X 22.5/15KG) 20 DEADLIFTS (120/85KG) 10 BAR MUSCLE UPS (TIME CAP 14 MINUTES)

"FRANtic Fun Trip" For time or Total Repetitions Rx (09:00) 30 Barbell Thrusters (20/30kg) 21 Pull-Ups 20 Barbell Thrusters (27.5/40kg) 15 Chest-to-Bar Pull-Ups or 21 Pull-Ups 10 Barbell Thrusters (35/50kg) 9 Bar Muscle Ups or 15 Chest-to-Bar Pull-Ups or 21 Pull-Ups *athletes share the work as required **a Tie Break Time is recorded after the first set of pull-ups is complete Scaled (09:00) 30 Barbell Thrusters (10/15kg) 21 Ring Rows 20 Barbell Thrusters (15/20kg) 15 Jumping Pull-Ups 10 Barbell Thrusters (20/30kg) 10 Jumping Chest-to-Bar *athletes share the work as required Format This is a For Time workout with a 9-minute time cap Athletes work through three ascending barbell thruster sets paired with a gymnastics movement, with both weight and skill demand increasing each round Athletes completing within the time cap will be scored by finish time Athletes who do not finish within the time cap will be scored by total reps completed Partners may share all reps in any order they choose — there is no minimum or maximum split required Only one athlete may work at a time on the barbell and pull-up variations Barbell Thrusters (All Categories) Each rep begins with the barbell on the floor, bringing the barbell up into the front rack position The athlete must descend into a full squat with hip crease passing below the top of the knee The rep is complete when the athlete has stood fully upright and pressed the barbell to full lockout overhead — hips, knees, and arms fully extended, with the bar over or behind the ears The press and the drive from the squat must be one continuous movement — a distinct pause or press-out at the top will result in a no-rep The barbell must be re-racked to the front rack position or returned to the floor between reps — dropping behind the neck or onto the back is not permitted Barbells must be loaded to the correct weight for each round before the round begins — judges will confirm this before athletes proceed. Athletes must load their own barbells Pull-Ups (Rx) Athletes must begin each rep with arms fully extended in a dead hang The rep is complete when the chin clears the top of the bar Kipping and butterfly pull-ups are permitted Any grip variation is permitted Chest-to-Bar Pull-Ups (Rx) Athletes must begin each rep with arms fully extended in a dead hang The rep is complete when the chest makes contact with the bar at or below the collarbone Kipping and butterfly pull-ups are permitted Any rep where only the chin clears will be called as a no-rep Any grip variation is permitted Bar Muscle-Ups (Rx) Athletes must begin each rep with arms fully extended in a dead hang below the bar Athletes must pass through a real or apparent support position above the bar, with arms fully extended at the top The rep is complete when the athlete is in the support position with elbows locked out and the hips above the bar Kipping is permitted Any rep where the athlete fails to achieve full lockout above the bar will be called as a no-rep Ring Rows (Scaled) Rings must be set to a consistent height for both athletes throughout the workout — judges will note the setting before the workout begins Athletes begin with arms fully extended, body in a straight plank position with heels on the floor and toes on the tape line. The rep is complete when the chest makes contact with the rings Hips must remain in line with the body throughout — sagging or piking will result in a no-rep Athletes may not adjust the ring height during the workout Jumping Pull-Ups (Scaled) With both athletes standing under the bar, the pull up bar height should be above the top of the head with knees and hips at full extension. Each rep begins with the athlete with arms extended above the head with full grip contact with the bar The athlete must lower themselves to a dead hang before initiating the jump The rep is complete when the chin clears the bar Both feet must leave the ground on each rep Jumping Chest-to-Bar (Scaled) The same standards as Jumping Pull-Ups apply, with the additional requirement that the chest makes contact with the bar at or below the collarbone on each rep Both feet must leave the ground and the chest must clearly make contact

For time: 21 pull-ups  42 double-unders  21 thrusters (weight 1)  18 chest-to-bar pull-ups  36 double-unders  18 thrusters (weight 2)  15 bar muscle-ups  30 double-unders  15 thrusters (weight 3) - INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg - 13-14, 15-16 ♀ 20, 25, 29 kg ♂ 29, 38, 47 kg - U13 ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 15, 20, 25 kg  ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 420, 29, 38 kg

ELITE/ Rx:  30 pull ups 2 parallel bar traverse 10/8 cal row 16 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 1 forwards parallel bar traverse + 1 reverse parallel bar traverse  20 CTB 5/3 dips + 1 parallel bar traverse + 5/3 dips + 1 parallel bar traverse 10/8 cal row 16 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 5/3 dips + 1 parallel bar traverse + unbroken turn + 5/3 dips + 1 parallel bar traverse 10 BMU THE FLOW The athlete will start on the starting line. 3,2,1, go...the athlete will advanced towards the rig where they will perform their 1st gymnastics movement. Upon completion of the gymnastics bar movement, they will complete the parallel bar traverse (if/as applicable for their category), before moving to the rower where they will perform their calories.  Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters. Once the thrusters have been complete, the athlete will move back along the field of play, completing their calories on the rower, another bar traverse (if/as applicable for their category), before returning to the rig where they will complete their next gymnastics movement. Once the 2nd gymnastics movement has been completed, they will complete the parallel bar traverse (if/as applicable for their category), before moving to the rower where they will perform their calories. Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters. Once the thrusters have been complete, the athlete will move back along the field of play, completing their calories on the rower, another bar traverse (if/as applicable for their category), before returning to the rig where they will complete their final gymnastics movement. Once they have completed their 3rd and final gymnastics movement, they will run to the finish mat, where the timer will stop. There will be a tie breaker after the 2nd gymnastics movement. MASTERS :  30 pull ups 2 parallel bar traverse 10/8 cal row 10 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 20 CTB 5/3 dips + 2 parallel bar traverse 10/8 cal row 10 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 10 BMU  INTERMEDIATE :  20 TTB 1 parallel bar traverse  16/13 cal row 20 DB Thrusters @ 1 x 22.5/15kg 16/13 cal row 15 pull ups 2 parallel bar traverse  16/13 cal row 20 DB Thrusters @ 1 x 22.5/15kg 16/13 cal row 10 CTB TEENS 16-17 :  30 pull ups 2 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 22.5/15kg 10/8 cal row 20 CTB 5/3 dips + 1 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 22.5/15kg 10/8 cal row 10 BMU  TEENS 14-15 : 30 knee raise 1 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 Pull ups 2 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 10 CTB Scaled 20 knee raise 1 parallel bar 1/2 traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 knee raise  1 parallel bar 1/2 traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 knee raise - parallel bar" STANDARDS  PULL UP  The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when thre athletes chin clearly breaks the horizontal plane of the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. Parallel Bar Traverse (all categories) - the athlete travells horizontally along the length of the parallel bars. A rep is credited when the hands start clearly behind the marked tape, and finish when they reach the other end, with their hands clearly passing the 2nd marked tape. The distance must be travelled in one unbroken effort. If at any time the athlete comes off the bar before their hands pass the tape line, then they must do the entire rep again. The legs may not touch the upright supports to assist with the traverse. Forwards parallel bar traverse + Reverse parallel bar traverse ELITE ONLY : Parallel Bar forward and reverse traverse must be completed UNBROKEN.  Starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse forwards horizontally along the bar until hands clearly cross the marked tape at the other end.  Without coming down they will then travel backwards along the bars, until the hands pass the marked tape at the opposite end. The legs may not touch the upright supports to assist with the traverse.                         Forwards parallel bar traverse + Reverse parallel bar traverse RX ONLY : Each section(forward/backward) of the horizontal traverse must be completed unbroken but RX athletes can break at the end of the first traverse   Starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse forwards horizontally along the bar until hands clearly cross the marked tape at the other end.  Athletes may come down once hands have cleared the tape if they wish.  Athletes will then travel backwards along the bars, with hands starting clearly behind the marked tape until the hands pass the marked tape at the opposite end. The legs may not touch the upright supports to assist with the traverse.                         Dips + Parallel Bar Traverse  ELITE  UNBROKEN /   RX/MASTERS CAN BREAK AFTER FIRST SET OF DIPS/TRAVERSE starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met.  The athlete must then commence the traverse horizontally along the bar until their hands clearly pass the marked tape.  The dips and traverse must be completed unbroken.  If you come down at any point you must redo the dips and the traverse.  The legs may not touch the upright supports or the floor to assist with the traverse. Dips + Parallel Bar Traverse + Unbroken Turn -  ELITE  UNBROKEN /   RX CAN BREAK AFTER Turn  starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met.  The athlete must then commence the traverse horizontally along the bar until their hands clearly pass the marked tape.  The athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the second traverse .  At this point only RX athletes are permitted to come down.  (Elite must complete whole complex unbroken).  Before beginning the return traverse athlete must ensure hands are clearly behind the marked tape where they will then perform another set of dips and traverse horizontally along to the other end with hands clearly passing the marked tape.  If you come down at any point you must redo the dips and the traverse.  The legs may not touch the upright supports or the floor to assist with the traverse. Parallel Bar Knee raise - whilst holding a lockout support position on top of the parallel bar,  the athlete will bring their knees up to a position higher than their hips, before returning their feet to an extended postion beneath the body, with feet behind the vertical plane of the hands ROWER: - The monitor on the rower must be set to zero calories at the beginning of each row.  Judge will reset your monitor each round The athlete must be seated on the rower with feet in the footrest before rowing can commence!  You do not have to have your feet strapped in. You may not release the handles or leave the seat until your calorie target for each round has been achieved." DB Thrusters - The rep starts when the athlete passes through a squat position with hip crease below the top of knee with 1 x DB in one hand in  front rack position. The athlete moves in one fluid motion from full squat (hip crease below knees)  to overhead. The rep is counted when the knees, hips and arms are extended with the DB directly over the shoulder (midline), elbow in line with the ear (midline) and the feet in line under the body.  A squat clean is allowed for the first rep. The non working arm may not assist in the lift. You may not push off the knees, and you may not use it to assist in the upward phase of the lift. It MAY be used to steady and position the DB in the front rack position whilst standing tall having brought the DB down from Overhead, or on a clean to get it into position, but it must not be in contact once you start moving. For clarity, as a squat clean constitutes 'moving', if an athlete decides to squat clean their 1st rep, the non working arm may not stabilise the DB as it moves into the catch position. CHEST TO BAR - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athletes’ chests clearly come into contact with the bar at or below the collarbone. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty If kipping/butterfly heels must break the vertical plane" BAR MUSCLE UPS  - The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable. Glide kips and uprises are permitted and the feet may rise above the lowest part of the bar during the kip. The athlete IS required to pass through some portion of a dip before locking out over the bar. The rep is credited when: The athlete has both arms fully locked out in the support position above the bar with their shoulders 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. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. TTB - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athletes' feet contact the bar between their hands at the same time. Any part of the feet may make contact with the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. HANGING KNEE RAISE The athlete must begin by hanging from the pull-up bar with arms extended.  • Heels must be brought back behind the bar.  • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when the athlete’s knees rise above the hips Single DB OH Walking Lunge Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; but if atheletes choose to do so they must have completed the previous rep and are standing tall. They cannot switch mid rep/lunge!  The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. On the last rep, if the dumbbell is lowered before the movement standards are met, it will be a no rep. Parallel Bar turn - once the athletes hands have cleared the Marker designating the end of the parallel bar traverse,  the athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the traverse before they begin the return traverse Parallel bar dip - starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met. The legs may not touch the upright supports or the floor to assist with the traverse. Parallel Bar Knee raise - whilst holding a lockout support position on top of the parallel bar,  the athlete will bring their knees up to a position higher than their hips, before returning their feet to an extended postion beneath the body, with feet behind the vertical plane of the hands Parallel Bar reverse traverse - starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse backwards along the bars, until the hands pass the finish marker. The legs may not touch the upright supports to assist with the traverse.

ELITE / RX (SAME SEX)  50/45 cal Row - split (tiebreaker) 30 synchro CTB 15 SB Cleans 70/50kg - split 30/27 Cal Row - split 15 Synchro BMU  10 SB Cleans 70/50kg - split 10 parallel bar traverse - with turn (unbroken)  ELITE / RX (MIXED) 50 cal Row - split (tiebreaker) 30 synchro CTB 15 WORM  Cleans 70kg  30 Cal Row - split 15 Synchro BMU  10 WORM Cleans 70kg  10 parallel bar traverse - with turn  INTERMEDIATE (SAME SEX)  50/45 cal Row - split (tiebreaker) 30 synchro Pull Ups 15 SB Cleans 50/30kg- split 30/27 Cal Row - split 15 Synchro CTB 10 SB Cleans 50/30kg - split 10 parallel bar traverse - split" INTERMEDIATE (MIXED)  50 cal Row - split (tiebreaker) 30 synchro Pull Ups 15 WORM Cleans 70kg   30 Cal Row - split 15 Synchro CTB 10 WORM Cleans 70kg  10 parallel bar traverse - split FLOW  The athletes will start on the start mat. 3,2,1 go...the athletes will move to the rower and complete their required number of calories. Once those calories have ticked over, and no sooner, the athletes may move from the rower to the rig where they will complete their first synchro gymnastics movement.  Once those repetitions have been completed the athletes will move to the sandbag, to complete their sandbag cleans. The athletes will then move back to the rower for their second round of calories, before moving on to the rig for their second synchro gymnastics movement, before returning to the bag for their final set of cleans. The final movement for this workout is a number of parallel bar traverses, as prescribed by your category.  Once the parallel bar traverses have been completed, both athletes will move to the finished mat, where the clock will stop. STANDARDS  ROWER: - The monitor on the rower must be set to zero calories at the beginning of each row.  Judge will reset your monitor each round The athlete must be seated on the rower with feet in the footrest before rowing can commence!  You do not have to have your feet strapped in. You may not release the handles or leave the seat until your calorie target for each round has been achieved, unless you are swapping over before the calories are completed. An athlete must be seated on the rower when the final calorie ticks over. There is no minmum workload required. CHEST TO BAR - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when both athletes’ chests clearly come into contact with the bar at or below the collarbone at the same time. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty PULL UP - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when both athletes’ chins clearly break the horizontal plane of the bar at the same time. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. SANDBAG CLEANS: The sandbag will begin on the floor. Athletes will bring the bag on top of one shoulder, before releasing the non-working arm, showing sandbag clearly on top of shoulder with knees and hips extended. Athlete can hold onto bag throughout but sandbag must make contact with the floor each rep. There is no minimum workload required Parallel Bar Traverse - the athlete travells horizontally along the length of the parallel bars. A rep is credited when the hands start clearly behind the marked tape, and finsih when they reach the other end, with their hands clearly passing the 2nd marked tape. The distance must be travelled in one unbroken effort. If at any time the athlete comes off the bar before their hands pass the tape line, then they must do the entire rep again. Elite and Rx athletes must complete the whole complex unbroken ( 1 traverse, 1 turn, 1 traverse) and alternate each rep, The athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the second traverse.  They then contiune back to the other side passing the marked tape to finish. , until they have completed 10 total reps - 5 each. The other categories may share the reps as the see fit. There is no minimum work load required. You must travel in one direction along the bars only. The legs may not touch the upright supports to assist with the traverse. Devil Press - Each with one hand in contact with a DB, the athletes wiil descend to the floor together, touching their chest and thighs to the floor, before standing to their feet and taking the DB to the Overhead position in one clear movement, Ie snatch or muscle snatch. A clean and press, or any movement where the DB comes into contact with the shoulders, will constitute in a no rep. The overhead element of the rep is counted when the knees, hips and arms are extended with the DB directly over the shoulder (midline), elbow in line with the ear (midline) and the feet in line under the body. The reps are to be synchronised in position on the floor and in the Overhead position. There is no requirement to swap arms.

For Time: 30 Bar Muscle-ups 90 cal Airbike 150 Wallballs @ 9 / 6kg Time Cap: 18 Minutes

3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups (Complex, must be done ubroken) 6 Snatch 50/35kg 9 Wall Balls 9/6kg

3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups  (Complex, must be done ubroken) 6 Snatch 60/45kg 9 Wall Balls 9/6kg

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: 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 2 x 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  "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

For Time Time Cap: 14:00 Open: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 50/ ♀ 35kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 70/ ♀ 50kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 90/ ♀ 60kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 110/ ♀ 70kg Master 30-39: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 40-49: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 6 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 50+: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 30/ ♀ 20kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 45/ ♀ 30kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 3 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 75/ ♀ 50kg

For Time: 2 varv 18 Handstand Push-Up 16 Box Jump Over 75/60 cm 12 Bar Muscle-Up 1 varv 18/14 Strict Handstand Push-Up 16 Box Jump Over 75/60 cm 12/10 Ring Muscle-Up

For time: 40 Wallball 9/6kg 4 Gymnastics complex 30 Wallball 9/6kg 3 Gymnastics complex 20 Wallball 9/6kg 2 Gymnastics complex Gymnastics complex: 6 Toes to bar  + 4 Chest to bar  + 2 Bar muscle-up Score = time

For time: 35 Wallball 9/6kg 3 Gymnastics complex 25 Wallball 9/6kg 2 Gymnastics complex 15 Wallball 9/6kg 1 Gymnastics complex Gymnastics complex:  Men: 6 Toes to bar  + 4 Pull-ups + 2 Bar muscle-up Women: 6 Toes to bar + 4 Pull-up + 2 Chest to bar Score = time

Modus : Split as needed Workout : For time (TC: 10min) Gewichte Rx: 60/40kg Scaled: 40/30kg Ablauf Scaled Buy in: 1000m BikeErg into: 30 Back Rack Reverse Lunges (40/30) 30 Burpee to plate 20 Front Rack Reverse Lunges (40/30) 20 Burpee to plate + G2OH 10 OH-Reverse Lunges (40/30) 10 Pull ups    Ablauf Rx Buy in: 1000m BikeErg into : 30 Back Rack Reverse Lunges (60/40) 30 Pull ups  20 Front Rack Reverse Lunges (60/40) 20 C2B Pull ups  10 OH-Reverse Lunges (60/40) 10 BMU  

On a Running Clock, Timecap 20 Min Part A Min 0-13:  AMRAP 21 alternating Dumbbell Snatch 12 Dual Dumbbell Squat  3 Bar Muscle Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 2x 22,5 KG / 2x 15 KG

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: 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  "Mulan" (Timecap: 5:00) For Time: 16-12-8 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

Amrap in 3 min of: 8/6 Rope climb Max Cal Bike 2 min rest For Time: 12 R leg Pistols 12 L leg Pistols 8/6 Bar Muscle Ups 6 Snatches (50/35) 12m Handstand walk (3m x 4) 5 min time cap

Amrap in 3 min of: 9/7 Rope climb Max Cal Bike 2 min rest For Time: 12 R leg Pistols 12 L leg Pistols 8/6 Bar Muscle Ups 6 Snatches (60/40) 12m Handstand walk (3m x4) 5 min time cap

1 Attempt max time Handstand Hold Unlock additional attempts by performing 1 – 2 – 3 - … repetitions of the following movement Open: RMU Complex Masters 30 – 39: RMU Masters 40 – 49: BMU Masters 50+: Bar Complex

For time: 60 DU 40 Reverse jump ropes 20 Cross overs 60 DU ----  Synchro 25 T2B 15 BMU 15 T2B -------- 5m HSW 2.5m HSW + 360 Piroute 2.5m backwards HSW Time cap - 10 min.

For time Min 1-8 5 varv   10 Ground to overhead 40/30 kg 10 Pullups Min 9-12 3 varv 8 Ground to overhead 50/35 kg 8 Chest to bar pull-ups Min 13-16 3 varv 6 Ground to overhead 60/40 kg 6 Bar muscle ups Upplägg Om första 5 varven är klara inom 8 min får en direkt gå vidare till nästa del med 3 varv av 8 ground to overhead + 8 chest to bar. Om dessa 5 varen avklaras innan 12 minuter får en fortsätta till sista delen med 3 varv av 6 ground to overhead och  bar muscle up. Hinner en inte klart med de första 5 varven inom 8 minuter är testet slut och då blir resultatet antalet reps en gjort. Skulle en komma vidare till andra delen men inte klara den inom 12 minuter är testet slut och då är det också totala repsen en gjort så långt. En kommer enbart få en tid som score om slutför alla tre delar. Flöde - Start sker med ryggen mot skivstången. - På 3-2-1-Go får en vända sig om påbörja de angivna repsen av ground to overhead (vikt 1). Därefter tar en sig till riggen och utför angivet reps pull-ups. Detta upprepas sen i 5 varv eller tills klockan når 8 minuter. Är en klar innan 8 minuter med första 5 varven får en direkt avancera vidare till andra delen. - På andra delen minskar repsen men vikten och svårgighetsgraden ökar. Antingen har en fått hjälp att ladda skivstången med vikt 2 eller har en förberett ytterligare en stång innan testet startat. Andra delen börjar med 8 ground to overhead följt av 8 ctb. Är en klar innan 12 minuter med dessa 3 varven får en direkt avancera vidare till sista delen. - På sista delen minskar repsen ytterligare och vikten ökar igen och även svårighetsgraden i riggen. Samma gäller här att en antingen får hjälp att ladda skivstången eller har förberett en tredje stång med vikt 3. Varvet påbörjas med 6 ground to overhead följt av 6 bar muscle up. En sluttid ges när sista bar muscle upen är avklarad på varv 3. Hinner en inte klart är resultatet så många reps en hunnit. Standard Groun to overhead = Skivstången startar från golvet och därifrån kan en antingen göra en clean följt av en shoulder to overhead eller snatch. Vikten ökar för varje ny del. Det är tillåtet att ha 3 stänger med de olika vikterna förberedda eller ha en och några som hjälper till att byta vikter. Pull-ups = Börja i utsträckt läge och dra dig upp med hakan över stången. Strikt, kipp och butterfly är tillåtet. Chest to bar pull-ups = Börja i utsträckt läge och dra dig upp så att du nuddar stången under nyceklbenen. Strikt, kipp och butterfly är tillåtet. Bar muscle up = Börja i utsträckt läge och avsluta ovanpå stången med utsträckta armar i toppläget. Fötterna får aldrig passer ovanför stången i kippen och händerna får aldrig lämna stången någonstans i rörelsen.  Om en kör testet utanför klass Du behöver 1-3 skivstänger och viktplattor för att justera till de olika vikterna på stången (om du inte förbereder 3 stycken direkt). Sen någon som kan hjälpa dig att hålla koll på dina reps :)

A part 00:00 - 05:00 For time, synchro 15-12-9 DB Thrusters (2 x 22,5 kg / 15 kg) Burpee Box Jump Over (60 / 50 cm) TC 5 min Rest 3 min  B part 08:00 - 13:00 For time, IGYG 150 DU 40 C2B (tie-break) 10 BMU TC 5 min Rest 3 min C part 16:00 - 21:00  Load 3 Overhead Squats TC 5 min Start position: snatch from the ground Score:  sum of each partner's heaviest lift

A part 00:00 - 05:00 For time, synchro 15-12-9 DB Thrusters (2 x 22,5 kg) Burpee Box Jump Over (60 cm) TC 5 min Rest 3 min  B part 08:00 - 13:00 For time, IGYG 150 DU 40 C2B (tie-break) 10 BMU TC 5 min Rest 3 min C part 16:00 - 21:00  Load 3 Overhead Squats TC 5 min Start position: snatch from the ground Score:  sum of each partner's heaviest lift

For Time TC 6min 21 syn Thrusters 40/ 25 21 Pull ups (shared) 15 syn Thrusters 50/30 15 C2B (shared) 9 syn Thrsuers 60 /35 9 BMU (shared) von Min 6 bis Min 14: 1 RM Clean Score: A: Time / Reps B: Gesamtgewicht

120 DU (shared) 10 Wall Walks (sync) 20 Box Get Overs (shared) 30 HSPU (shared) 30 Pull ups / 8 BMU (shared) 20 Single DB Thrusters @22.5/15kg (sync) 10 Sand Bag Over Obstacle (shared) 60 COSS OVER SINGLE UNDERS

300 double unders (150+150) 20 synchro rmu/bmu 10 snatches 100/70kg

12 MIN AMRAP OF: 200m Run  15 Burpees  10 TTB  5 Bar Muscle ups