WOD Explorer

For Time:  21 Burpee Box Jump Over 400m Run  21 Box Jump Overs 21 Cals Bike (M) / 21 Cals Ski (F)  9:00-11:00 = WOD 2 Males - Max Bike Erg Metres

For Time:  21 Burpee Box Jump Over 400m Run  21 Box Jump Overs 21 Cals Bike (M) / 21 Cals Ski (F)  9:00-11:00 = WOD 2 Females - Max Ski Erg Metres

ROCKET  AMRAP 20 Burpee Box Jump Overs 30 Chest to Bar Pull Ups 40 Wall Balls 50 Double Unders KENNEDY AMRAP 20 Burpee Box Jump Overs 20 Pull Ups 40 Wall Balls 40 Double Unders WOOD AMRAP 15 Burpee Box Step Ups 15 American Kettlebell Swings 20/12kg 30 Wall Balls 30 Double / 60 Single Unders  Scaling // Rocket: Burpee Box Jump Overs24/20,  C2B, Wall Balls 9kg/7kg, DU Kennedy: Burpee Box Jump Overs 24/20, Pull Ups, Wall Balls 9kg/7kg, DU.  Single Unders 2:1 at a ranking penalty Wood: Burpee Box Step up 24/20, AKBS 20kg/12kg, Wall Balls 9kg/7kg, DU or SU at no ranking penalty.

For time - split as you like: 25/20 cal Echo Bike  30 Box Jump Overs (with step down) 20 Synchro Burpees over Worm* 40 Wall Ball Shots (14/10lbs) 20 Synchro Burpees over Worm* 30 Box Jump Overs (with step down) 25/20 cal Echo Bike TC: 11 min *Step over box and worm is allowed Cal: Mixed Teams / Female Teams

Bodyweight - Mulan For Time: (Time Cap 5:00) 16-12-8 Burpee Box Jumps @ 24/20” Step Off 8-6-4 Strict Handstand Push Ups* 16 (8/8) - 12 (6/6) - 8 (4/4) Pistols (Completed all on one side before switching)  ---------------------------- Workout Weights + Changes Male Under 12: *1 ab mat plus plate  for SHSPU (20” Box same as females for safety reasons) Box Step Ups instead Pistols Female Under 12: *1 ab mat plus plate for SHSPU Box Steps Ups Instead Pistols Male Under 13-14: *1 ab mat for SHSPU Female Under 13-14: *1 ab mat for SHSPU Workout Flow: Athletes start being the start line. When they hear ‘GO!’, they move to the box for their burpee box jump overs. After finishing those, they go to the Handstand Push Ups, and then to the pistols. The workout follows a descending ladder format until all work is done. Finally, the athlete returns to the starting line to finish. 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: Burpee Box Jump Overs - ID 10.02  Athlete from lying on the ground facing the object, gets up and jumps onto the box.  REP START  Prone position.  REP END  Standing free on the other side of the object.  REP REQUIREMENTS  Jumps onto object with simultaneous take-off with both feet.  Athlete must land on the box with two feet before stepping off the other side of the box. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. STRICT HANDSTAND PUSH-UP - ID 12.01  Athlete in vertical inversion lowers down and touches head before pressing up and locking elbows.  REP START  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area.  Rep start cannot be achieved with any momentum, neither from previous rep or as a result of initial swing, kip or other movement. REP END  Vertical Inversion.  Heels in contact with the wall.  Hands and feet within the designated area. REP REQUIREMENTS  Touching head to horizontal surface. Hands must remain within designated area throughout the full rep.  Any body part may come in contact with the wall during decent, only heels on ascent.  Any additional contraction, swing, kip, knee jerk or other movement to generate momentum is prohibited. CYCLE & POST REP  Rep end is a valid rep start.  PISTOL - ID 1.06  Athlete, balancing on one leg, squats down below parallel while keeping the non-working leg elevated off the floor and returns to standing.  REP START  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body. REP END  Only the active foot in contact with the ground.  Full extension of the hip and knee for active leg.  Chest up, straight back.  No rotation in body.  REP REQUIREMENTS  Achieve the bottom of squat.  Non-supporting foot elevated off ground and in front of body throughout the rep.  Non-supporting foot can be held by hand.  CYCLE & POST REP  Rep end is a valid rep start.

Ascending Ladder  +4 reps each round 4, 8, 12, 16, 20 etc TTB Dbl DB Devil Press 22.5kg/15kg Box Jump Overs 24/20" 40 DUs after each round (40 every time)

AMRAP 10min: 1-2-3-4-5-6-7-8-... Dumbell Devils press 2x22.5/15kg Burpee box jump over 60/50cm *After each set 8 Chest to bar pull-ups ***Score is total number of reps (Devils press + BBJO + CTB) Workout flow Before starting the workout, introduce yourself and show all required equipment, measurements and weights.  Athletes start standing tall infront of the dumbells. On the mark 3, 2, 1 and go, athletes perform 1 Devils press, then 1 Burpee box jump over and then does 8 Pull-up movements. After that is completed athletes moves to 2 Devils presses, 2 Burpee box jump overs and 8 Pull-up movements.  Each round you add one rep to both Devil presses and Burpee box jump overs, but number of Pull-up movement stays the same. You are working until all 10 minutes are expired. Timer has to be visible in whole video. Standards Devils press – Both palm has to be on dumbells throughout the whole movement.  Rep starts with chest is touching both dumbells and finishes when dumbells are overhead with knees, hip, shoulders and elbows in extended position. Dumbells can be lifted both in „Snatch“ and „Clean&jerk“ style as long as it finishes above head with whole body extended. Burpee Box jump over – Rep starts with chest and thighs touching the floor, return to both feet. Jumping and stepping in and out of burpee is permitted. Athlete must use two foot takeoff for box jump, both feet must touch top of the box. Both jumping and stepping down is permitted. No other part of the body can't make contact with the box. Chest to bar – Rep start with both arms fully extended and feet of the ground. The rep is credited when chest clearly touches the bar at or bellow collarbone. Using gymanstics grips is permitted, but not with tape wrapped bar. Pull-up – Rep start with both arms fully extended and feet of the ground. The rep is credited when the chin clearly breaks the horizontal plane of the bar. Using gymanstics grips is permitted, but not with tape wrapped bar.

Event 1 - Promenade (TC: 14min) 210 DU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 DU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 DU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

Event 1 - Promenade (TC: 14min) 210 DU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 DU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 DU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

Event 1 - Promenade (TC: 14min) 210 SU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 SU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 SU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

ENDURANCE (Team of 4) Note: MMFF Tid: 00:00 - 20:00 Vila: 20:00 - 29:00 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 Flöde: - Start: För de som startar på rodd och ski erg får de starta sittandes respektive stående vid maskinen. För den som ska starta med box facing burpee box jump over startar den bakom startlinjen och den som vilar stanna bakom startlinjen. - På startsignal börjar tre atleter jobba poch en vilar. - På A jobbar en atlet åt gången och efter att 200 reps har uppnåtts av 200 box facing burpee box jump overs ska 100m d-ball carry utföras. Efter 100 meter d-ball carry börjar en om med box facing burpee box jump overs igen etc.  - Det är alltid tre atleter som arbetar och en som vilar. - Vid byte av atleten som vilar sker alltid byte bakom startlinjen.  - Vid byte mellan arbetande atleter på golvet behövs ej byte ske vid starlinjen. Dvs vill atlet på rodden växla med den som arbetar på ski erg går det bra att bara växla maskin.  - Vid byte av atlet på rodden är det ej tillåtet att hålla i handtaget ståendes och fortsätta ro. Vid byte måste atleten först sätta tillbaka handtaget och sen kliva av rodden.  - Maskinerna får inte nollställas under något tillfälle. Skulle någon i laget nollställa maskinen blir resultatet 0 på den. - Byte av atlet under D-ball carry kan göras om båda sidorna om dedikerad linje förutsatt att herr byter med herr och dam byter med dam. Men inte mitt i banan. Ska en byta från herr till dam eller dam till herr måste bytet ske bakom startlinjen där båda bollarna ligger från start. - För box facing burpee box jump over behövs lådan vändas till rätt höjd för den som kör. Dvs MM ska ha 60 cm och FF ska ha 50cm. Förtydligande standards: - Box facing burpee box jump over (object-facing burpee over object i movement standard) Burpee ska utföras med huvudet riktad mot lådan. Det är tillåtet att hoppa över hela lådan. Hoppet måste göras med two feet take-off. - D-ball carry  D-ball måste bäras i bear hug och det är enbart tillåtet att vila bakom linjerna.  Vid alla vändningar måste fötterna tydligt passera dedikerad linje. - Row erg & Ski erg Om någon maskin nollställs kommer resultatet för den maskinen bli 0. Handtag på maskinerna ska alltid sättas tillbaka kontrollerat. Score: Totalt antal reps från A+B+C

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 In a Waterfall Style athletes will each complete 2 rounds of the following: 12 Box Jump Overs 24/20" 9 Thrusters 50/35kg 6 Wall Walks Into 1 Final Round with each Athlete completing one element Scaled Option Box Step Overs 24/20" 9 Thrusters 30/20kg 6 Scaled Wall Walks Workout Flow Athletes will all start holding the barrier at the end of the lane. On 3,2,1, Go, the first athlete will move to the box to complete 12 Box Jump Overs, once completed, they will then advance to their barbell to complete 9 thrusters, before moving to the wall to complete 6 wall walks.  Athletes must then run back to the barrier to tag the next team member. The second athlete will then move to the box to complete their round ahead of tagging the third athlete. This process is repeated until all three athletes have completed 2 rounds each. Once the third athlete has completed their second round, they must make their way back to the barrier and their team. From here teams will then complete one final round, with athletes each choosing one element of the sequence. Athletes must tag the next team member after their element, before the next athlete proceeds. Time will be taken once all three athletes are touching the barrier. The score will be time taken to complete all 7 rounds. Movement Standards Box Jump Overs Athletes will start on one side of the box and with a two footed take off, jump onto the box, with both feet landing on the box. Athletes may then choose to step down or jump down the other side before starting the next rep.  There is no requirement for standing tall to extenstion on top of the box. Athletes may not put their hands on their legs or the box for assistance. Thruster Athletes can clean the barbell to start the thruster from a standing front rack position. In one motion, athletes will squat down to hip crease below knee height, and in one motion, stand up pushing the barbell overhead.  The rep will be counted once the barbell reaches above head, with elbows, hips and knees to extension; feet under hips in control, and barbell stacked directly overhead rather than in front. Athletes may cluster the first rep, with the barbell starting on the floor, performing a squat clean immediately into a thruster in one movement. Dipping back under the barbell during the overhead will not be permitted. Wall Walk Athletes will start the rep lying on the floor with chest, thighs, and feet touching the floor; feel flat against the wall. Hands must touch the tape line. Hands must remain on the tape line until both feet are off the floor onto the wall. From here athletes walk their hands back towards the wall until both hands touch the tape line closer to the wall.  Athletes will then descend back to their starting position, feet must stay on the wall until both hands are back on the starting tape line. The rep will be counted once both the chest, thighs and feet are back on the floor. Hands can touch any part of the tape lines during this movement.

3-3-3-4 MIN AMRAPS (vila 1 min mellan amraps) Cash in: 20 sync chest to bar 20 sync db snatch 22,5 kg AMRAP: sync burpee box jump over (till 75 reps) FLÖDE: Start sker bakom startlinjen. Efter startsignal kommer atleterna påbörja första intervallen. Atleterna börjar med synkade reps i riggen och därefter sina synkade dumbbell snatch. Under resterande tid som är kvar efter DB snatch genomför atleterna så många synkade burpee box jump over de hinner. När klockan slår 03:00 är det 1 min vila innan nästa intervall påbörjas. Detta upprepas till atleterna når 75 sync burpee box jump overs, eller tills alla fyra intervaller är klara. De tre första intervallerna är 3 min, medan sista är 4 min. Hinner man klart med 75 sync burpee box jump over innan fjärde intervallen är slut är man klar med testet. Om man inte hinner klart är det antal burpee box jump overs efter sista intervallen som är lagets score. Atleterna flyttar boxarna framåt i banan efter var 20e rep. Målgång är när båda atleterna passerar mållinjen efter 75 bbjo har nåtts. Förtydligande standards hittar ni här!

3-3-3-4 MIN AMRAPS (vila 1 min mellan amraps) Cash in: 15 sync chest to bar 20 sync db snatch 20 kg AMRAP: sync burpee box jump over (till 75 reps) FLÖDE: Start sker bakom startlinjen. Efter startsignal kommer atleterna påbörja första intervallen. Atleterna börjar med synkade reps i riggen och därefter sina synkade dumbbell snatch. Under resterande tid som är kvar efter DB snatch genomför atleterna så många synkade burpee box jump over de hinner. När klockan slår 03:00 är det 1 min vila innan nästa intervall påbörjas. Detta upprepas till atleterna når 75 sync burpee box jump overs, eller tills alla fyra intervaller är klara. De tre första intervallerna är 3 min, medan sista är 4 min. Hinner man klart med 75 sync burpee box jump over innan fjärde intervallen är slut är man klar med testet. Om man inte hinner klart är det antal burpee box jump overs efter sista intervallen som är lagets score. Atleterna flyttar boxarna framåt i banan efter var 20e rep. Målgång är när båda atleterna passerar mållinjen efter 75 bbjo har nåtts. Förtydligande standards hittar ni här!

3-3-3-4 MIN AMRAPS (vila 1 min mellan amraps) Cash in: 15 sync pull-ups 20 sync db snatch 15 kg AMRAP: sync burpee box jump over (till 75 reps) FLÖDE: Start sker bakom startlinjen. Efter startsignal kommer atleterna påbörja första intervallen. Atleterna börjar med synkade reps i riggen och därefter sina synkade dumbbell snatch. Under resterande tid som är kvar efter DB snatch genomför atleterna så många synkade burpee box jump over de hinner. När klockan slår 03:00 är det 1 min vila innan nästa intervall påbörjas. Detta upprepas till atleterna når 75 sync burpee box jump overs, eller tills alla fyra intervaller är klara. De tre första intervallerna är 3 min, medan sista är 4 min. Hinner man klart med 75 sync burpee box jump over innan fjärde intervallen är slut är man klar med testet. Om man inte hinner klart är det antal burpee box jump overs efter sista intervallen som är lagets score. Atleterna flyttar boxarna framåt i banan efter var 20e rep. Målgång är när båda atleterna passerar mållinjen efter 75 bbjo har nåtts. Förtydligande standards hittar ni här!

3-3-3-4 MIN AMRAPS (vila 1 min mellan amraps) Cash in: 15 sync hanging knee-raises 20 sync db snatch 12 kg Amrap: sync burpee box jump over (till 60 reps) FLÖDE: Start sker bakom startlinjen. Efter startsignal kommer atleterna påbörja första intervallen. Atleterna börjar med synkade reps i riggen och därefter sina synkade dumbbell snatch. Under resterande tid som är kvar efter DB snatch genomför atleterna så många synkade burpee box jump over de hinner. När klockan slår 03:00 är det 1 min vila innan nästa intervall påbörjas. Detta upprepas till atleterna når 60 sync burpee box jump overs, eller tills alla fyra intervaller är klara. De tre första intervallerna är 3 min, medan sista är 4 min. Hinner man klart med 60 sync burpee box jump over innan fjärde intervallen är slut är man klar med testet. Om man inte hinner klart är det antal burpee box jump overs efter sista intervallen som är lagets score. Atleterna flyttar boxarna framåt i banan efter var 20e rep. Målgång är när båda atleterna passerar mållinjen efter 60 bbjo har nåtts. Förtydligande standards hittar ni här!

3-3-3-4 MIN AMRAPS (vila 1 min mellan amraps) Cash in: 15 hanging knee-raises 20 sync db snatch 10 kg Amrap: sync box jump over (till 60 reps) FLÖDE: Start sker bakom startlinjen. Efter startsignal kommer atleterna påbörja första intervallen. Atleterna börjar med sina reps i riggen och därefter sina synkade dumbbell snatch. Under resterande tid som är kvar efter DB snatch genomför atleterna så många synkade box jump overs de hinner. När klockan slår 03:00 är det 1 min vila innan nästa intervall påbörjas. Detta upprepas till atleterna når 60 sync box jump overs, eller tills alla fyra intervaller är klara. De tre första intervallerna är 3 min, medan sista är 4 min. Hinner man klart med 60 sync box jump over innan fjärde intervallen är slut är man klar med testet. Om man inte hinner klart är det antal box jump overs efter sista intervallen som är lagets score. Atleterna flyttar boxarna framåt i banan efter var 20e rep. Målgång är när båda atleterna passerar mållinjen efter 60 bbjo har nåtts. 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 11 squat cleans 60/42,5 kg 11 burpee boxjump/get overs 60/50 cm 11 squat cleans 70/47,5 kg 11 burpee boxjump/get overs 70/60 cm 11 squat cleans 80/52,5 kg 11 burpee boxjump/get overs 80/70 cm 11 squat cleans 87,5/57,5 kg 11 burpee boxjump/get overs 90/80 cm TC: 20 min

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. 💪🔥

For Time: 50 Cal Row (Split) * 40 DB Snatch 15/10kg (Split) 30 SYNCRO Box Jump Over 20 Horizontal Row (Split) 10 Wall Walk (Split) ** 20 Horizontal Row (Split) 30 SYNCRO Box Jump Over 40 DB Snatch 15/10kg (Split) 50 Cal Row (Split) * *Only one time switch is allowed on Row ** Both Partners must complete 5 Wall Walks (Switch as desired)

For Time: 50 Cal Row (Split) * 40 DB Snatch 22,5kg (Split) 30 SYNCRO Box Jump Over 20 Pull-ups (Split) 10 Wall Walk (Split) ** 20 Pull-ups (Split) 30 SYNCRO Box Jump Over 40 DB Snatch 22,5kg (Split) 50 Cal Row (Split) * *Only one time switch is allowed on Row ** Both Partners must complete 5 Wall Walks (Switch as desired)

WORKOUT DESCRIPTION IQ24.1 A & B This workout is a two-parted workout. The workout must be performed as one with a 15 min time cap. 24.1A For Time, TC 10 min 40 Cal Row 21 High Box Jump Over 21 Overhead Squats 50/35kg  30 Cal Row 15 High Box Jump Over 15 Overhead Squats 70/50kg  20 Cal Row  9 High Box Jump Over 9 Overhead Squats 90/65kg Rest until 10 min mark then:  24.1B For Weight, TC 5 min 1 Squat Snatch  1 Power Snatch  1 Overhead Squat 1 Power Snatch  1 Squat Snatch   NOTES This workout begins with the athlete sitting on the rower, not touching the handle. At the call of “3, 2, 1 ... go”, the athlete may start rowing. As soon as the rower shows 40 Calories, the athlete may proceed with 21 high Box Jump Over, before moving on to the 21 Overhead Squats. The athlete will then perform 2 more rounds of rowing, high Box Jump Over and Overhead Squats with descending reps and ascending weight. After finishing the 9 Overhead Squats, the athlete will wait until the 10 min mark before proceeding to establishing a complex for max weight of Squat Snatch, Power Snatch, Overhead Squat, Power Snatch & Squat Snatch. The athlete may do as many tries as possible in the given timeframe. WEIGHTS Elite, Master 35: - Male: 50/70/90 kg - Female: 35/50/65g Intermediate, Master 40, 45, Teens: - Male: 40/60/80 kg - Female: 30/40/55kg SCORE: This is a double-scored workout. Score IQ24.A is the time the athlete needs to perform Part A, Score IQ24.B is the weight for the heaviest complex performed in the remaining time.

WORKOUT DESCRIPTION TQ24.1 A & B This workout is a two-parted workout. The workout must be performed as one with a 15 minute time cap. 24.1A For Time, TC 10 min 40 Cal Row  21 High Box Jump Over  21 Front Squats 60/40kg  30 Cal Row 15 High Box Jump Over  15 Front Squats 80/55kg  20 Cal Row 9 High Box Jump Over  9 Front Squats 100/70kg 24.1B For Weight, TC 5 min 1 Squat Clean  1 Power Clean  1 Front Squat  1 Power Clean  1 Squat Clean NOTES This workout begins with the athlete sitting on the rower, not touching the handle. At the call of “3, 2, 1 ... go”, the athlete may start rowing. As soon as the rower shows 40 calories, the athlete may proceed with 21 high box jump over, before moving on to the 21 front squats. The athlete will then perform 2 more rounds of rowing, high box jump over and front squats with descending reps and ascending weight. After finishing the 9 front squats, the athlete will wait until the 10-minute mark before proceeding to establish an unbroken complex for max weight of squat clean, power clean, front squat, power clean & squat clean. The athlete may do as many tries as possible in the given timeframe. WEIGHTS Elite Team: - Male: 60/80/100 kg - Female: 40/55/70 kg Intermediate Team: - Male: 40/60/80 kg - Female: 30/40/55 kg SCORE This is a double-scored Workout. Score IQ24.A is the time the athlete needs to perform Part A, Score IQ24.B is the weight for the heaviest complex performed in the remaining time.

10 ROUNDS of 90 SECS  (Alternate ATHLETE) WITHIN 90 SECS: 8 BOX JUMP OVER (24'’/20") 8 HANG CLEAN JERK (50/35) Max Lateral burpees over the bar  MINIMUM REQUIREMENT: ATHLETES must complete box jumP over and barbell movements in every round

AMRAP 20' 400 meters row 300 meters skierg 20 box jump over 60/50cm

Max Effort Row – Cal AMRAP: • 5 Shuttle Runs - 10m out and back = 1 rep • 10 CTB  • 15 Box Jump Overs 20" 1 athlete on rower 1 doing AMRAP athletes must change after 1 round of AMRAP but also cannot switch to rower until 1 round of AMRAP is completed 

Max Effort Row – Cal AMRAP: • 5 Shuttle Runs - 10m out and back = 1 rep • 10 Pull Up's • 15 Box Jumps Overs 20" 1 athlete on rower 1 doing AMRAP athletes must change after 1 round of AMRAP but also cannot switch to rower until 1 round of AMRAP is completed  MST can step both feet on box