WOD Explorer

60/50 Cal Row 45 DB Burpee Step Overs (22.5/15) 45 DB Lunges 10 Gymnastics Complex (TTB+C2B+BMU) 30 C+J 70/50Kg 32m HSW (4/4) 60/50 Cal Row

60/50 Cal Row 45 DB Burpee Step Overs (22.5/15) 45 DB Lunges 8 Gymnastics Complex (TTB+C2B+BMU) 30 C+J 70/50Kg 32m HSW (4/4) 60/50 Cal Row

CAP TIME 14min: 30 Wall ball 30 Deadlift 30 Chest to Bar 50 Double Under 20 Wall Ball 20 Deadlift 20 Handstand Push-ups 50 Double Under 10 Wall Ball 10 Deadlift ……Tie Break 10 Bar Muscle-up Barbell :100kgs/70kgs Wall Balls: 9/6 kgs

FOR TIME 1.5 MILES ECHO BIKE - TO SHARE 20 PISTOLS RIGHT - ATHLETE A 20 PISTOLS RIGHT - ATHLETE B 20 SYNC. RING-/BAR MUSCLE-UPS 20 PISTOLS LEFT - ATHLETE A 20 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE TIME CAP: 15 MINUTES TIEBREAK:  THE TIME AFTER THE MUSCLE-UPS / CHEST-TO-BAR PULL-UPS ELITE AS PRESCRIBED RX 1.5 MILES ECHO BIKE - TO SHARE 20 PISTOLS RIGHT - ATHLETE A 20 PISTOLS RIGHT - ATHLETE B 20 SYNC. BAR MUSCLE-UPS 20 PISTOLS LEFT - ATHLETE A 20 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE MASTER 35+ 1.5 MILES ECHO BIKE - TO SHARE 14 PISTOLS RIGHT - ATHLETE A 14 PISTOLS RIGHT - ATHLETE B 14 SYNC. BAR MUSCLE-UPS 14 PISTOLS LEFT - ATHLETE A 14 PISTOLS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE INTERMEDIATE 1.5 MILES ECHO BIKE - TO SHARE 28 PISTOLS - TO SHARE 20 SYNC. CHEST-TO-BAR PULL-UPS 28 PISTOLS - TO SHARE 0.75 MILES ECHO BIKE - TO SHARE SCALED 1.5 MILES ECHO BIKE - TO SHARE 20 BOX STEP-UPS RIGHT - ATHLETE A 20 BOX STEP-UPS RIGHT - ATHLETE B 15 CHEST-TO-BAR PULL-UPS - TO SHARE 20 BOX STEP-UPS LEFT - ATHLETE A 20 BOX STEP-UPS LEFT - ATHLETE B 0.75 MILES ECHO BIKE - TO SHARE

80 Double Unders 3 legless Rope Climbs 10 Thrusters (60kg/45kg) 80 Double Unders 20 Chest2Bar Pull Ups 10 Thrusters 80 Double Unders 10 Bar Muscle Ups 10 Thrusters Masters 45+: Rope Climb + 50kg/35kg Masters 55+: Rope Climb + 40kg

120 Double Unders 3 legless Rope Climbs 10 sync Thrusters (60kg/45kg) 120 Double Unders 20 Chest2Bar Pull Ups 10 sync Thrusters 120 Double Unders 10 Bar Muscle Ups 10 sync Thrusters Intermediate: Rope Climbs

For Time: 45 Pull-ups 10m Handstand walk + 1 pirouette 10m Handstand walk + 1 pirouette 30 Chest to bar pull-ups 10m Handstand walk + 1 pirouette 10m Handstand walk + 1 pirouette 15 Bar muscle-ups 10m Handstand walk + 1 pirouette 10m Handstand walk + 1 pirouette Time cap: 8 min

For Time: 36 Pull-ups 10m Handstand walk 24 Chest to bar pull-ups 10m Handstand walk 12 Bar muscle-ups 10m Handstand walk Time cap: 8 min

For Time: 27 Pull-ups 10m Handstand walk 18 Chest to bar pull-ups 10m Handstand walk 9 Bar muscle-ups 10m Handstand walk Time cap: 8 min

For Time: 27 Pull-ups 5 Wall walks 18 Chest to bar pull-ups 5 Wall walks 9 Bar Muscle-ups 5 Wall walks Time cap: 8 min

21 Synchro Pull-ups 15 Worm Thrusters @80kg 18 Synchro C2B 15 Worm Thrusters @80kg 15 Synchro Bar Muscle-Ups 15 Worm Thrusters @80kg *Worm lunges to finish

21 Synchro Pull-ups 15 Worm Thrusters @60kg 15 Bar Muscle-Ups** 15 Worm Thrusters @60kg 21 Synchro Pull-ups 15 Worm Thrusters @60kg *Worm lunges to finish **Can be shared between teammates

All Categories (See below for English Translation) A - 00:00 - 06:00 6 Minutes AMRAP 3 Power Snatch 6 Bar Muscle-Ups/C2B Pull-ups/Pull-Ups 9 Bar Facing Burpees *Beginner: Dead hang REST - 06:00 - 08:00 B - 08:00 - 11:00 3 Minutes Time Cap 1 RM Snatch Snatch Weights&Gymnastics Elite Category: M:70kgs/F:50kgs & Bar Muscle-Ups Master 35-39 Category: M:60kgs/F:40kgs & M:Bar Muscle-Ups/F:Chest to Bar  Pull-Ups Advanced Category: M:60kgs/F:40kgs M:Bar Muscle-Ups/F:Chest To Bar Pull-Ups Master 40+ Category: M:50kgs & Bar Muscle-Ups Scaled Category: M:50kgs/F:30 kgs M:Chest to Bar Pull-Ups/F:Pull-Ups Master 45+ Category: M:45kgs & Chest To Bar Pull-Ups Master 50+ Category: M:40kgs & Pull-Ups Beginner Category: M:40kgs/F:20kgs & M:30/F:20sec. Dead Hang Elite Fitness Games-24’ün ilk online eleme antrenmanı A ve B olmak üzere iki kısımdan oluşmakta olup toplam 11 dakika sürmektedir. İki antrenmanın skorları 1.A ve 1.B şeklinde ayrı olarak derecelendirmeye girecektir. Atletler A ve B kısımlarının her ikisini de tamamlamak zorundadır. A kısmında kabul edilebilir bir efor göstermeden B kısmına geçemezler. Antrenman için atletler 6 dakika çalışma, 2 dakika dinlenme ve 3 dakika çalışma şeklinde toplam 11 dakikalık bir kronometre/sayaç/timer/uygulama kullanmalıdır. Antrenmanın ilk kısmı (A) 6 dakika süren tekrar sayısı hedefli AMRAP tarzı bir antrenman olup atletler 6 dakika boyunca tamamlayabildikleri kadar çok tekrar tamamlayacaklardır. Atletler 6 dakikalık kısmın bitiminde 2 dakikalık dinlenme süresinin tamamını kullanmak zorundadırlar. İkinci kısım (B) 2 dakikalık dinlenme süresi bitmeden başlayamaz ancak atletler ağırlıklarını hazırlayabilir, ısınma kaldırışları yapabilir. İkinci kısım (B) için belirlenen süre başladığında atletler çalışmaya başlayabilirler. Tüm atletler için ikinci kısım (B) 3 dakika sürecektir. Bu kısımda atletler snatch hareketinde ulaşabildikleri en yüksek kiloya ulaşmaya çalışacaktır. Bu bölümde ağırlık değiştirme konusunda atletler yardım alabilirler. HAREKET STANDARTLARI Power Snatch: 1.Erkek Atletler 20kg standart ölçülerde olimpik bar kullanmak zorundadır. Kadın atletler varsa 15kg Olimpik Kadın Barı kullanabilirler. Hareketlerde kelepçe kullanılması zorunludur. 2.Plaka yükseklikleri olimpik ölçüde olmak zorundadır. Farklı plaka kullananlar olimpik ölçülere uyacak bir platform ayarlamalı ve videoda bunu göstermelidirler. 3.Power Snatch hareketi bar yerde hareketsiz şekilde iken başlar ve barın başın üzerinde bulunması ve diz-kalça-gövde-omuz-dirsek eklemlerinin kilitlenmesi/ekstansiyonu ile sona erer. Beginner kategorisinde kadınlarda barın dizin altından alınması yeterli olacaktır. 4.Hareket sonunda baş vücutla aynı düzlemde ya da bar hizasının önünde olmalıdır. Gerisinde bulunamaz. 5.Atletler power ya da muscle tekniklerini kullanabilir. Squat snatch kabul edilmemektedir. 6.Atletler tekrarları tek-tek ya da touch and go stiliyle yapabilir ancak belirgin şekilde barın yerden sektirilmesi (bounce) ya da yerden sekmiş barın havada yakalanması suretiyle tamamlanan tekrarlar kabul edilmeyecektir. Bar Muscle-Ups: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve omuzlar barın üstünde ya da ilerisinde dirsekler ekstansiyonda iken sona erer. 2.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 3.Atletler ayaklarıyla racke temas ederek destek alamazlar. Chest to Bar Pull-Ups: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve gövdenin bara temas etmesiyle sona erer. Bu noktada köprücük kemiğinin altında bir yerin bara temas etmesi gerekmektedir. 2.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 3.Atletler ayaklarıyla racke temas ederek destek alamazlar. Pull-Ups: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve çenenin bar hizasının üstüne geçmesiyle sona erer. 2.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 3.Atletler ayaklarıyla racke temas ederek destek alamazlar. Dead Hang: 1.Hareket dirsekler ekstansiyonda barda asılı halde iken başlar ve belirtilen sürenin tek seferde tamamlanmasıyla sona erer. 2.Süre tamamlanmadan inilmesi halinde süre sıfırlanır ve atletin tekrar dead hang hareketine başlaması gerekmektedir. Hareketin erken sonlandırılması halinde toplam skordan eksik kalan saniye kadar tekrar düşülecektir. 3.Atletler pronated tutuş kullanmak zorundadır. Hareket esnasında atletler grip değiştiremez. 4.Atletler ayaklarıyla racke temas ederek destek alamazlar. Bar Facing Burpee: 1.Bu harekette atlet bara yüzü dönük ve TAM OLARAK bara dik olacak şekilde pozisyon alacaktır. Çapraz şekilde yatılan tekrarlar kabul edilmeyecektir. 2.Atletin göğsü ve üst bacakları (quadriceps) yere değecek şekilde yatması gerekmektedir. Sonrasında atlet istediği şekilde kalkıp bara yaklaşabilir. Ancak atlayış iki ayak aynı anda yerden kesilecek şekilde barın üstünden ve bara temas etmeden belirgin bir atlayış şeklinde olmalıdır. 3.Bu şartları sağlamayan tekrarlar geçersiz kabul edilecektir. 4.Bar facing burpee hareketinde bar yüksekliği olimpik plaka standartlarda olmalıdır. Farklı boyutta plaka kullananlar olimpik plaka yüksekliğine denk gelecek şekilde bir platform oluşturmalı ve videoda bunu göstermelidir. 1RM SNATCH: 1.Bu kısım için hazırlanmış ayrı bir bar kullanılabilir ya da A kısmında kullanılan bar ile devam edilebilir. Barlarda kelepçe olmak zorundadır. 2.Atletler bu kısımda power, squat ya da muscle snatch tekniklerinden istediğini kullanabilir. 3.Ağırlığın yerden akıcı bir şekilde baş üstüne kaldırılıp diz, kalça ve gövdenin ekstansiyona gelmesi yeterlidir. 4.Askıdan (hang) teknikler kabul edilmeyecektir. 5.Ağırlık artırımı en az 1kg (0.5+0.5kg) olabilir. VİDEO ÇEKİM STANDARTLARI 1.Atletler online eleme videosu çekimi için hazırlanmış bir uygulama vasıtasıyla ya da klasik metodla ancak görünür bir timer içerecek şekilde video çekebilirler. 2.Video açısı atletlerin,hareketlerin ve ekipman/göstergelerin tam olarak görülebileceği şekilde ayarlanmalıdır. 3.Video kaydı kesintisiz olmalı ve atlet dinlenme süresi dahil olmak üzere tüm süre boyunca kamera açısı içinde bulunmalıdır. 4.Video başında ya da sonunda atletin tam olarak ismini, katıldığı kategoriyi ve ekipmanların tam olarak gösterildiği kısımları içermelidir. Örnek: Barın ağırlığı, platelerin tek tek gösterilmesi, ağırlık ibarelerinin tam olarak okunabilmesi vb. 5.Kamera açısı hareketlerin tam yandan ya da ön çaprazdan görünebilecek şekilde ayarlanması gerekmektedir. English Translation: Elite Fitness Games-24 First Online Qualifier Workout The first online qualifier workout for Elite Fitness Games-24 consists of two parts, A and B, and lasts a total of 11 minutes. Scores for the two workouts will be graded separately as 1.A and 1.B. Athletes must complete both parts A and B. They cannot proceed to part B without showing a satisfactory effort in part A. Athletes should use a total of 11 minutes of a timer/application for the workout, consisting of 6 minutes of work, 2 minutes of rest, and 3 minutes of work. The first part of the workout (A) is a 6- minute AMRAP where athletes complete as many reps as possible in 6 minutes. After the 6-minute part, athletes must use the entire 2-minute rest period. They cannot start the second part (B) before the 2-minute rest period ends, but they can prepare their weights and do warm-up lifts. Athletes can start working as soon as the timer for the second part (B) begins. The second part (B) lasts 3 minutes for all athletes. In this part, athletes will try to reach the highest weight they can in the snatch. Athletes can get help with changing weights in this section. MOVEMENT STANDARDS Power Snatch: 1. Male athletes must use a 20kg standard Olympic bar. Female athletes can use a 15kg Olympic Women's Bar if available. Collars must be used in movements. 2. Plate heights must be Olympic standard. Those using different plates must set up a platform to match Olympic standards and show this in the video. 3. The power snatch starts with the bar motionless on the ground and ends with the bar overhead with knees, hips, body, shoulders, and elbows locked out.For women in the beginner category, taking the bar below the knee will be sufficient.  4. At the end of the movement, the head must be in line with the body or in front of the bar. It cannot be behind.  5. Athletes can use power or muscle techniques. Squat snatch is not accepted. 6. Athletes can perform reps one-by-one or touch and go, but noticeable bouncing or catching the bar mid-bounce is not allowed. Bar Muscle-Ups: 1. The movement starts with the athlete hanging with elbows extended and ends with shoulders above or in front of the bar with elbows extended. 2. Athletes must use a pronated grip and cannot change grip during the movement. 3. Athletes cannot take support from the rack with their feet. Chest to Bar Pull-Ups: 1. The movement starts with the athlete hanging with elbows extended and ends with the body contacting the bar. The contact must be below the collarbone. 2. Athletes must use a pronated grip and cannot change grip during the movement. 3. Athletes cannot take support from the rack with their feet. Pull-Ups: 1. The movement starts with the athlete hanging with elbows extended and ends with the chin above the bar. 2. Athletes must use a pronated grip and cannot change grip during the movement. 3. Athletes cannot take support from the rack with their feet. Dead Hang: 1. The movement starts with the athlete hanging with elbows extended and ends when the specified time is completed in one attempt. 2. If the athlete drops before the time is completed, the time resets, and the athlete must start the dead hang again. In case of early termination, the total score will be reduced by the missing seconds. 3. Athletes must use a pronated grip and cannot change grip during the movement. 4. Athletes cannot take support from the rack with their feet. Bar Facing Burpee: 1. The athlete must position themselves face-on and EXACTLY perpendicular to the bar. Diagonal repetitions will not be accepted. 2. The athlete's chest and upper legs (quadriceps) must touch the ground. The athlete can then get up and approach the bar in any way. However, the jump must be performed with both feet leaving the ground simultaneously, over the bar without touching it. 3. Reps not meeting these conditions will be invalid. 4.Barbell heights for bar facing burpees must be Olympic plate standard. Those using different plates must set up a platform to match Olympic plate height and show this in the video. 1RM Snatch: 1. A separate bar can be used for this part or the bar used in part A can be continued. Collars must be used on the bars. 2. Athletes can use any technique (power, squat, or muscle snatch) they wish in this part. 3. The weight must be lifted smoothly from the ground overhead with knees, hips, and body extended. 4. Hang techniques are not accepted. 5. The weight increase can be at least 1kg (0.5+0.5kg). VIDEO RECORDING STANDARDS 1. Athletes can record their online qualifier video using an application prepared for this or using a classic method but must include a visible timer. 2. The video angle must be set so that athletes, movements, and equipment/indicators are fully visible. 3. The video must be uninterrupted, and the athlete must remain within the camera frame for the entire duration, including rest periods. 4. At the beginning or end of the video, the athlete must clearly state their name, category, and show the equipment being used. Example: The weight of the bar, each plate being shown, weight markings being fully readable, etc. 5. The camera angle should be set so that movements can be seen fully from the side or front diagonal.

For Time (TC: 9 min) 18 BMU 5x 8 m HS WALK + pirouette * 18 BMU 5x 8 m HS WALK + free-standing HSPU* (**) *all must be unbroken **: 6 m must be completed unbroken. The final 2 m with Free-Standing HSPU must be completed unbroken; however, athletes may restart the 2 m section if they fail.

For Time (TC: 9 min) 30 C2B 4x 8 m HS Walk * 15 BMU 4x 8 m HS Walk * * 2 m HS Walk must be unbroken

For Time (TC: 9 min) 14 BMU 4x 8 m HS WALK* 14 BMU 4x 8 m HS WALK + Pirouette* * all must be be unbroken

For Time (TC: 9 min) MM 12 BMU synchro I go you go 4x 8 m HS WALK* 12 BMU synchro I go you go 4x 8 m HS WALK* * 2m HS WALK must be be unbroken FF 12 BMU to share 4x 8 m HS WALK to share* 12 BMU to share 4x 8 m HS WALK to share* * * 2m HS WALK must be be unbroken MF 12 BMU synchro 4x 8 m HS WALK to share* 12 BMU to share 4x 8 m HS WALK to share* * * 2m HS WALK must be be unbroken

Test 4: Skill Age Groups 30-34 Through 50-54 As Many Rounds As Possible In 3 Minutes: 5 Pull-Ups 10 Air Squats 10 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 4 Minutes: 5 Chest-to-Bar Pull-Ups 10 Goblet Squat (22.5kg/15kg) Handstand Full Pirouette 10 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 5 Minutes: 5 Bar Muscle-Ups 10 Single Dumbbell Overhead Squat (22.5kg/15kg) 10 meter Backwards Handstand Walk Age Groups 55-59 Through 65+ As Many Rounds As Possible In 3 Minutes: 5 Pull-Ups 10 Air Squats 10 meter Double Dumbbell Overhead Carry Rest 1:00 As Many Rounds As Possible in 4 Minutes: 5 Chest-to-Bar Pull-Ups 10 Goblet Squat (22.5kg/15kg) 5 meter Handstand Walk Rest 1:00 As Many Rounds As Possible in 5 Minutes: 5 Bar Muscle-Ups 10 Double Dumbbell Front Squats (22.5kg/15kg) 10 meter Handstand Walk Test 4 Flow  Athletes start on the starting line. On the start signal, athletes will a 3 minute amrap of 5 pullups, 10 air squats, and a 10 meter handstand walk or overhead carry for some divisions. At the 3 minute mark, athletes will stop working and return to their start mats while they rest for 1:00 minute. Once the 1:00 minute rest is over, athletes will begin a 4 minute amrap of 5 Chest to Bar Pull-ups, 10 Goblet Squats, and either a handstand pirouette into a handstand walk or just a handstand walk depending on their division. At the end of the 4 minutes, athletes will again rest for 1:00 minute. At the conclusion of the 1:00 minute rest, athletes will begin a final 5 minute amrap of 5 Bar Muscle-Ups, 10 Dumbbell Overhead Squats or 10 Dumbbell Front Squats, and either a backwards handstand walk or a handstand walk depending on their division. The test will be over when the 5 minute clock expires. The athletes total score will be the total number of repetitions completed across all 3 amraps. Test 4 Movement Standards For complete movement standards please see the entries for “Pull-Up ID 7.04,” “Chest To Bar Pull-up ID 7.05,” “Bar Muscle-Up ID 7.07,” “Air Squat ID 1.01,” “Front Loaded Squat ID 1.05,” “Overhead Squat ID 1.04,” “Front Squat ID 1.03,” "Handstand Walk ID 12.03,” “Handstand Pirouette ID 12.05,” and “Loaded Carry, ID 14.07, V.06 Overhead” in the International Functional Fitness Federation's Movement Standards Test 4 Special Regulations Athletes may break up their handstand walks. The minimum increment for any handstand walk is 2.5 meters. The score for this test is the total number of repetitions performed across all 3 amraps.

ADVANCE WOMEN PART A 7' AMRAP • 3 Bar Muscle-Up • 1 x X Complex 👉 2 dakika dinlen PART B 4' içinde Clean & Jerk PR bul X COMPLEX • 5 Deadlift • 4 Hang Squat Clean • 3 Shoulder to Overhead Barbell Ağırlığı: 40 kg

ADVANCE MAN PART A
7' AMRAP
•  6 Bar Muscle-Up
 • 1 x X Complex
 👉 2 dakika dinlen PART B
 4' içinde  Clean & Jerk PR bul X COMPLEX
 • 5 Deadlift
 • 4 Hang Squat Clean
 • 3 Shoulder to Overhead
 Barbell Ağırlığı: 55 kg

FOR TIME 50 CALORIE ROW 40 PULL UP 50 CALORIE SKI 25 BAR MUSCLE UP

For time with TC 12min: 2 rounds of: 12 syncro WB Devil Press (9kg/6kg) 12 syncro WB Situps (9kg/6kg) into 3 rounds of: 6 Wallwalks (split as needed) 12 synchro alt. Single Leg Toes to Bar into 4 rounds of: 8 HSPU (split as needed) 12 synchro Toes To Bar into max alternating Complex: A: 1 TTB + 1 Pullup + 1 Chest 2 Bar (unbroken) B) 1 TTB + 1 Chest 2 Bar + 1 BMU (unbroken) Score: Reps + Anzahl Complex Movement Standards Fragen zum Workout & Scoring: WhatsApp Quali FAQ Gruppe

For Time: 40/30 Cal ABike 20 American KB Swings 32/24//24/16//16/12kg 10 BMU/C2B/Pullups

(22.3 repeat) For time - time cap 12min: ----------Rx--------- 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) ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg ----------Scaled---------- 21 jumping pull-ups 30 double-unders 21 thrusters (20/30 kg) 18 jumping chest-to-bar pull-ups 20 double-unders 18 thrusters (25/40 kg) 15 jumping bar muscle-ups 10 double-unders 15 thrusters (30/45kg) ----------Beginner---------- 21 jumping pull-ups to rings 84 single-unders 21 thrusters (15/20 kg) 18 jumping chest-to rings 72 single-unders 18 thrusters (15/20 kg) 15 pull-up ring negatives 60 single-unders 15 thrusters (15/20kg)

On A Running Clock: 0-3 minutes, For Time; 21x Lateral Burpees Over The Bar 21x Overhead Squat 35kg / 25kg 21x Pull-ups Rest 60 seconds 4-7 minutes, For Time; 21x Lateral Burpees Over The Bar 18x Overhead Squat 35kg / 25kg 15x Chest To Bar Pull-ups Rest 60 seconds 8-11 minutes, For Time; 21x Lateral Burpees Over The Bar 15x Overhead Squat 35kg / 25kg 9x Bar Muscle-ups

2 minute windows  12/10 Cal Assault Bike 8 Burpees Partner 1 Max BMU 12/10 Cal Assault Bike 8 Burpees Parnter 2 Max Deadlifts  (130kg/100kg) x 2 rounds

For time 1200m Drax treadmill run 20 Ring - Bar muscle ups ( 2 persons sync.) 50m Handstand walk Time cap 11 min

For time 1200m Drax treadmill run 30 Bar muscle ups 50m Handstand walk Time cap 11 min

Part A 4 wall walks 15 box jump overs 60/50cm 30/26 toes to bar 4 wall walks 15 box jump overs 60/50cm 22/18 pull ups 4 wall walks 15 box jump overs 60/50cm 14/10 ches to bar pull ups 4 wall walks 15 box jump overs 60/50cm 6/2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex Girls: 1x toes to bar + 1x pull up + 1x C2B pull ups Boys: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 4 wall walks 15 box jump overs 60/50cm 30/26 toes to bar 4 wall walks 15 box jump overs 60/50cm 22/18 pull ups 4 wall walks 15 box jump overs 60/50cm 14/10 ches to bar pull ups 4 wall walks 15 box jump overs 60/50cm 6/2 bar muscle up TC: 12 min Rest: 2 min Part B 4x 1 min work – 30 sec rest • 1st – 2x unbroken complex • 2nd – 3x unbroken complex • 3rd – 4x unbroken complex • 4th – 5x unbroken complex 1 complex Girls: 1x toes to bar + 1x pull up + 1x C2B pull ups Boys: 1x toes to bar + 1x C2B pull up + 1x bar muscle up