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4 Rounds For Time of 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups (Men)/Pull ups (Women), Box Jumps (60/50cm), and Handstand Push-ups (Men)/Hand release push ups (Women). Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

INDIVIDUAL EVENT 5 - THE FINAL CALL FOR TIME 400M RUN 15/10 BAR MUSCLE UPS/C2B/PU (MEN/WOMEN) 5 SNATCHES 15M HANDSTAND WALK* TIME CAP: 8 MINUTES ELITE - 70/45KG RX/35+ MASTERS - 60/40KG SPORT/40/45+ MASTERS - 50/35KG RX/35+ WILL PERFORM C2B AND HSW 40/45+ MEN PERFORM C2B AND HSW SPORT MEN PERFORM C2B + FINISH WITH ANOTHER SET OF C2B INSTEAD OF HSW* SPORT WOMEN AND 40/45+ WOMEN PERFORM PULL-UPS + FINISH WITH ANTOHER SET OF PULL-UPS INSTEAD OF HSW*

4 Rounds For Time of: 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes 4 Rounds For Time of: 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes 3 Rounds For Time of: 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups For Men/Pull-ups For Women, Step Ups (60/50cm), and Handstand Push-ups For Men/Hand Release Push-ups For Women. Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 15/10 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 meter Sandbag Lunges (30kg/20kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (30kg/20kg) 20 meter Sandbag Lunges (30kg/20kg) 10/5 Ring Muscle-ups Time Cap: 12 Minutes For Time: 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

4 Rounds For Time of: 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

4 Rounds For Time of: 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

3 Rounds For Time of: 16 repetitions of Movement 1 12 repetitions of Movement 2 8 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups For Men/Pull-ups For Women, Step Ups (60/50cm), and Handstand Push-ups For Men/Hand Release Push-ups For Women. Athletes will choose which movement they will perform 16 repetitions of, which movement they will perform 12 repetitions of, and which movement they will perform 8 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

For Time: 20 Wall Balls (9kg/6kg) 20 meter Sandbag Lunges (20kg/10kg) 30 Burpees Over Sandbag 40 Calories Bike Erg 30 Sandbag Squat Clean (20kg/10kg) 20 meter Sandbag Lunges (20kg/10kg) 20 Wall Balls (9kg/6kg) 7 Bar Muscle Ups/10 Chest To Bar Pull-ups Time Cap: 12 Minutes

FOR TIME (TIME CAP 12 MIN): 30-20-10 REPS OF CAL ROW GOBLET BOX STEP OVERS  RX: TOES TO BAR - CHEST TO BAR - BAR MUSCLE UP ALL OTHER CATEGORIES: TOES TO BAR - PULL UPS - CHEST TO BAR   *WEIGHT RX MEN: 24 KG KETTLEBELL SPORT MEN/35+/40+: 20 KG SPORT WOMEN: 16 KG    MOVEMENT STANDARDS: - ROWING STARTS WITH SITTING ON THE ROWER, SCREEN TURNED ON, ATHLETE MAY LEAVE THE ROWER ONLY AFTER REQUIRED CALORIES ARE DONE - IN BOX STEP OVERS KETTLEBELL SHOULD BE KEPT IN FRONT OF THE ATHLETE, KEEPING IT WITH BOTH HANDS AS SHOWN IN THE VIDEO - IN BOX STEP OVERS FULL EXTENSION ON THE BOX IS NOT REQUIRED - DURING BOX STEP OVER BOTH FEET SHOULD TOUCH THE BOX (STEPING OVER WITH ONE LEG IS NOT ALLOWED) - IT IS NOT ALLOWED TO DROP THE KETTLEBELL. IN CASE OF A DROP, ATHLETE SHOULD START CURRENT BOX STEP OVERS FROM THE BEGINNING!!! - IN TOES TO BAR IT IS NECCESSARY TO BRING HEELS BEHIND THE VERTICAL LINE - TOES MUST TOUCH THE BAR AT THE SAME TIME - IN CHEST TO BARS ANY PART OF THE BODY BELOW THE COLLAR BONE MUST TOUCH THE BAR - IN PULLUPS CHIN SHOULD BE CLEARLY SEEN OVER THE BAR  - ANY KIND OF PULLUPS/CHEST TO BAR IS ALLOWED - STRICT, KIPPING, BUTTERFLY - IN BAR MUSCLE UPS AT THE TOP OF THE BAR IT IS NECCESSARY TO FULLY EXTEND ELBOWS - RESTING ON THE BAR IS NOT ALLOWED 

00:00 - 06:00 For time: 18 - 12 - 6 Synchro Thrusters 60/40 kg  18 - 18 - 18 Chest to Bar Pull Ups (each) 07:00 - 12:00 For time: 9 - 7 - 5 Synchro Thrusters 60/40 kg  9 - 7 - 5 Synchro Bar Muscle Ups   STANDARDS: https://www.wodla.com/standards

3 rounds for time: 20 Chest to bar pull ups 20/16 Cal Row 20m Sandbag carry (2x10m)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards 3 rounds for time 20 chest to bar pull ups 20/16 cal row 20m sandbag carry (2x10m)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

00:00 - 06:00 For time: 18 - 12 - 6 Synchro Thrusters 60/40 kg  18 - 18 - 18 Chest to Bar Pull Ups (each) 07:00 - 12:00 For time: 9 - 7 - 5 Synchro Thrusters 60/40 kg  9 - 7 - 5 Synchro Bar Muscle Ups   STANDARDS: https://www.wodla.com/standards

For Time: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards For time: 30 ring muscle ups 30 worm squats 15 ring muscle ups 20 m sandbag lunge to finish line   Time cap: 8 min

3 rounds for time: 20 Chest to bar pull ups 20/16 Cal Row 20m Sandbag carry (2x10m)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

3 rounds for time 20 chest to bar pull ups 20/16 cal row 20m sandbag carry (2x10m)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

For Time: 25 Sync C2B 20 Row Cals 15 Worm Clean & Jerk 10m Sandbag Carrys (each) 25 Sync C2B 20 Row Cals 15 Worm Thrusters 10 Sandbag Carry (each)   Time cap: 8 min   STANDARDS: https://www.wodla.com/standards

OPEN DIVISION For Time 15 Sync overhead squats 60/40kg 30 Sync pull ups 15 Sync overhead squats 60/40kg 20 Sync C2B pull ups 15 Sync overhead squats 60/40kg 10 Sync Bar muscle ups SCALED DIVISION For Time 15 Sync back squats 50/35kg 30 Pull ups (split anyhow) 15 Sync front squats 50/35kg 20 Pull ups (split anyhow) 15 overhead squats 50/35kg (split anyhow) 10 Sync pull ups

RX DIVISION: For Time: 15 Sync OHSQ (4 athletes) 60 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 40 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 70/47.5kg Subs are allowed after each block of work. OPEN DIVISION: For Time: 15 Sync OHSQ (4 athletes) 40 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 20 Bar muscle ups (1 athlete) - 15 Sync OHSQ (4 athletes) 30 C2B pull ups (2 athletes) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (2 athletes) Time cap: 12:00 Loading: 60/40kg Subs are allowed after each block of work.   SCALED DIVISION: For Time: 15 Sync back squats (4 athletes) 40 Pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 30 Pull ups (1 athlete) - 15 Sync back squats (4 athletes) 20 C2B pull ups (1 athlete) - 15 Hang squat cleans (4 athletes) 10 Bar muscle ups (1 athlete) Time cap: 12:00 Loading: 50/35kg Subs are allowed after each block of work.

PART B For time: T.cap 3 min 50m Burpee Broad Jumps   One is working, one is resting. Split reps as you want. 

AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU   2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up   3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg)   One is working, one is resting. You can split work as you want.  First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed.    Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed.    Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.   AMRAPS of 3min ON/ 1min OFF 1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of Deadlifts (50/35kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of KB Swings (20/12kg)   1) 80x Plate Hops 30x Box Jumps (60/50cm) AMRAP of STOH (35/20kg)   One is working, one is resting. Split reps, share work as you want. First AMRAP, you do 80 plate hops, 30 box jumps and as many reps of deadlifts as possible in the remaining time.    Second AMRAP, you do 80 plate hops, 30 box jumps and as many reps of kb swings as possible in the remaining time.    Third AMRAP, you do 80 plate hops, 30 box jumps and as many reps of shoulder to overhead as possible in the remaining time. Strict press, push press, push jerks and split jerks are allowed.

AMRAPS of 4min ON/ 1min OFF 1) 100x DU 40x Box Jumps (75/60cm) AMRAP of HSPU   2) 100x DU 40x Box Jumps (60/50cm) AMRAP of C2B/ Pull-up   3) 100x DU 40x Box Jump Overs (60/50cm) AMRAP of Snatches (50/35kg)   One is working, one is resting. You can split work as you want.  First AMRAP, you do 100 double unders, 40 high box jumps and as many reps of handstand push ups as possible in the remaining time. Both strict and kipping HSPU are allowed.    Second AMRAP, you do 100 double unders, 40 box jumps and as many reps as possible of chest to bar pull ups/ pull ups in the remaining time. Strict, kip and butterly pull ups are allowed.    Third AMRAP, you do 100 double unders, 40 box jump overs and as many reps of snatches as possible in the remaining time. Snatches are done from the floor. Both power and squat snatches are allowed.  

15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 abmat handstand push-ups 30m crocodile walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   TIME CAP: 15 MIN  FOR TIME   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 handstand push-ups 20m handstand walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups   TIME CAP: 15 MIN FOR TIME   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups   300 double unders 30 strict handstand push-ups 30m handstand walk (5 m)   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups  

 FOR TIME   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro chest-to-bars   300 double unders 30 handstand push-ups 20m handstand walk (5 m)   15 syncro pistols 12 syncro toes-to-bars 9 syncro pull-ups 6 syncro bar muscle-ups   TIME CAP: 15 MIN

FOR TIME   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups   300 double unders 30 strict handstand push-ups 30m handstand walk (5 m)   18 syncro pistols 15 syncro toes-to-bars 12 syncro chest-to-bars 9 syncro bar muscle-ups  

FOR TIME - TIME CAP 10 MINUTES 30 DOUBLE UNDERS 15 HANG SQUAT CLEANS 30 DOUBLE UNDERS 15 CHEST TO BAR PULL-UPS 30 DOUBLE UNDERS 15 OVERHEAD SQUATS 30 DOUBLE UNDERS 15 BAR MUSCLE UPS   SCORE IS TIME OR REPS IN 10 MINUTES TIEBREAKER IS TIME AFTER LAST COMPLETED DOUBLE UNDERS   STANDARDS RX/35+: UNBROKEN DU + 40/60KG  SPORT/45+: REGULAR DOUBLE UNDERS + 30/50KG   NB! SPORT/45+ WILL PERFORM PULL-UPS AND THEN CHEST TO BAR PULL-UPS

FOR TIME   21 wall-ball shots 9kg 18 KB swings to shoulder height 24kg 15 cal bikeerg (damper 8) 12 burpees box jump-overs 60cm   TIME CAP: 5 MIN

FOR TIME   10 toes-to-bars 5 pull-ups 10 m dumbell overhead walking lunge 15kg 60 single-unders 2 wall walks   12 toes-to-bars 6 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   14 toes-to-bars 7 pull-ups 10 m dumbell overhead walking lunge 15kg 60 double-unders 2 wall walks   16 toes-to-bars 8 pull-ups   TIME CAP: 12 MIN FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 single-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 10 UB) 4 wall walks   8 bar muscle-ups   TIME CAP: 12 MIN FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 crossovers 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 1m)   8 bar muscle-ups   TIME CAP: 12 MIN FOR TIME   6 toes through rings 3 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders 10 m handstand walk (minimum 5m)   8  toes through rings 4 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 crossovers 10 m handstand walk (minimum 5m)   10  toes through rings 5 muscle-ups 10 m dumbell overhead walking lunge 30kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 5m)   12 toes to rings 6 muscle-ups   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 single-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 10 UB) 4 wall walks   8 bar muscle-ups   TIME CAP: 12 MIN

FOR TIME   10 toes-to-bars 5 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders 4 wall walks   12 toes-to-bars 6 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 crossovers 4 wall walks   14 toes-to-bars 7 chest-to-bars 10 m dumbell overhead walking lunge 22.5kg 60 double-unders (min 20 UB) 10 m handstand walk (minimum 1m)   8 bar muscle-ups   TIME CAP: 12 MIN