WOD Explorer

Pair 1 42 - 30 - 18 KB swings 24kg Pull ups Into Pair 2 30-18 -14 KB swings 24kg Chest to bar

For Time: 18 Dumbbell Thrusters  21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 24 Box Jump Overs 21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 18 Dumbbell Thrusters

M/F Pair 1 Followed by M/F Pair 2 (each movement) : 15/15 Synchronized Dumbbell Thrusters  21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21 Synchronized Heavy Rope Double Unders AMRAP Synchronized Dumbbell Thrusters 

For Time: 50 Wallballs 15 Cleans 25 C2B/ Pull ups 15 C&J 25 C2B/ Pull ups 15 Snatches 50 Wallballs TimeCap: 16:00  *For all weights & standards please read the movement standards carefully!

8 min AMRAP: 3 strict handstand push abmat 5 strict pull up 5 pistols R 5 pistols L 1 min rest 4 round for time,Time cap: 8 min 3 wall walk 5 chest to bar pull up 9 box jump over 50 cm

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)

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.

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.

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 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

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.

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!

For Max Reps: 4x3 min on / 1 min off 20 C2B 10 synchro alt. Devils Presses (1x22.5/1x15kg) AMRAP Wallball Shots (9/6kg)

For time: 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot (24, 38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot (24, 38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell

For time: 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 jumping pull-ups 80-foot (24,38 m) dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot (24,38 m) dumbbell  overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups Time cap: 15 minutes ♀ 20-lb (10-kg) dumbbell ♂ 35-lb (15-kg) dumbbell

Masters 40+: For Time: 21-15-9 Cleans @35/50 7/5 - 5/3 - 3/1 Ring MUs Masters 50+: For Time: 21-15-9 Cleans @30/45 9-7-5 Chest to Bar

Masters 40+: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @40/55 8 Burpees over Bar ME Pull ups 2) 4 STOH @50/70 8 Burpees over Bar ME Chest to Bar 3) 2 STOH @60/85 8 Burpees over Bar ME Pull ups Masters 50+: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @30/40 8 Burpees over Bar ME TTB 2) 4 STOH @40/55 8 Burpees over Bar ME Pull ups 3) 2 STOH @50/70 8 Burpees over Bar ME TTB

Elite Team: 90 sec. AMRAP, 30 sec. Rest 1) one female & one male: 6 STOH @55/80 8 Burpees over Bar ME Chest to Bar 2) one female & one male: 2 STOH @70/100 8 Burpees over Bar ME Chest to Bar

Elite: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @50/80 8 Burpees over Bar ME Pull ups 2) 4 STOH @60/90 8 Burpees over Bar ME Chest to Bar 3) 2 STOH @70/100 8 Burpees over Bar ME Pull ups

Masters 40+: For Time: 10-10-10-10 Thruster @35/50 5-5-5-5 Shuttle Runs 2-4-6-8 Bar MUs Masters 50+: For Time: 10-10-10-10 Thruster @30/40 5-5-5-5 Shuttle Runs 4-6-8-10 Chest to Bar

10:00 AMRAP 30 Double Unders 15 Chest To Bar 30 Double Unders 15 Toes To Bar

10:00 AMRAP 30 Double Unders 12 Chest To Bar 30 Double Unders 12 Toes To Bar

10:00 AMRAP 30 Double Unders 12 Chest To Bar 30 Double Unders 12 Toes To Bar

00:00-18:00 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's) (2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete A) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete B) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete C) Rest 00:30 4 Minute AMRAP  15m Synchro Burpee Broad Jumps (4 Athletes) 30m Synchro Max OH DB Lunges (4 Athletes) (1x22.5/15kg) 45m Synchro Farmers Carry (4 Athletes) (2 x22.5/15kg DB's/ 2x24/16kg KB's) Max Wall Balls 9/6kg (Athlete D) The workout consists of four 4-minute AMRAPs with 30 seconds of rest between each. In every round, all four athletes will work together in synchro for the first three movements. The sequence begins with 15 meters of synchro burpee broad jumps, followed by 30 meters of synchro overhead lunges, and then 45 meters of synchro farmers carry. All four athletes must stay in sync for these three sections before moving on. Once the team completes the carries, the remaining time in that 4-minute window is dedicated to max wall balls — but only one athlete performs wall balls per round. The wall ball athlete rotates each round so that by the end of the workout, all four athletes will have had one round to accumulate as many wall balls as possible. The workout continues in this same format for all four rounds, with the synchro movements always performed together and the wall ball athlete changing each time. Scoring: The team’s total score is the combined number of wall reps completed across all four rounds. 18:00-25:00- Substitutions 25:00-35:00 10 Minute AMRAP 6 High Bar Gymnastics Complex(Athlete A & B) 12 Med Ball Squats (40/20kg) (athlete C & D) 6 Barbell Shoulder to Overhead 60/40kg (athlete A & B) 6 High Bar Gymnastics Complexes (Athlete C & D) 12 Med Ball Squats (40/20kg) (athlete A & B) 6 Barbell Shoulder to Overhead 60/40kg (athlete C & D) Keep this sequence going alternating every movement. The pairs must remain the same throughout- M/F Pair.  The Complex: 1 TTB + 1 C2B: 1 Rep (This must be kept unbroken for the rep to count) Score: Max Rounds and Reps 35:00-43:00 Substitutions When the HOURGLASS Hits (43:00-60:00) 7-Minute EMOM Minute 1: 1 Shuttle Run + 3 Synchro Hang Cleans Minute 2: 2 Shuttle Runs + 6 Synchro Hang Cleans Minute 3: 3 Shuttle Runs + 9 Synchro Hang Cleans Minute 4: 4 Shuttle Runs + 12 Synchro Hang Cleans Minute 5: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 6: 5 Shuttle Runs + Max Synchro Hang Cleans Minute 7: 5 Shuttle Runs + Max Synchro Hang Cleans Workout Description: Athletes will start at Minute 1 with 1 synchro shuttle run followed by 3 synchro hang cleans. They will rest for the remainder of that minute. At Minute 2, athletes complete 2 shuttle runs followed by 6 synchro hang cleans. The workout continues with 1 additional shuttle run added at the start of each minute and hang cleans increasing in multiples of 3 every minute. From Minute 5 onward, athletes will complete 5 shuttle runs followed by as many synchro hang cleans as possible. This continues for the final 3 minutes (Minutes 5–7). Scoring: The score is the total number of reps completed across all full rounds accomplished. Athletes must complete the round to move to the next minute. If the team doesnt manage within that minute then the workout ends.  Tie-Break: The tie-break is the maximum number of hang cleans completed in Minute 5 (the first max set). Notes: The first clean of each set may start from the floor. Once the first rep is completed, all subsequent reps must start from the hang. Weight: Barbell: 50/35kg  DB's: 2x22.5/2x15kg

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.

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