WOD Explorer

FOR TIME 80 DOUBLE UNDERS - EACH 20 SYNC. CHEST-TO-BAR PULL-UPS 40 SYNC. DUMBBELL SNATCHES TIME CAP: 8 MINUTES NO TIEBREAK TIME ELITE / RX / MASTER 35+ 80 DOUBLE UNDERS - EACH 20 SYNC. CHEST-TO-BAR PULL-UPS 40 SYNC. DUMBBELL SNATCHES 22.5/15 KG INTERMEDIATE 60 DOUBLE UNDERS - EACH 20 SYNC. PULL-UPS 40 SYNC. DUMBBELL SNATCHES 17.5/12.5 KG SCALED 42 DOUBLE UNDERS - EACH 14 SYNC. PULL-UPS 28 SYNC. DUMBBELL SNATCHES 15/10 KG

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 Chest to bar pull-ups 5 Wall walks 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

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) 30 C2B 4x 8 m HS Walk * 15 BMU 4x 8 m HS Walk * * 2 m HS Walk must 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.

🇹🇷 WOD 3 – TOPLU CİNNET (Advance Man / Woman) 4' AMRAP: 50 Wall Ball Remaining Time Max Chest-to-Bar Pull-Up Süre: 4 Dakika (Time Cap) Top kg: 6 / 9

SCALED WOMEN PART A 7' AMRAP • 3 Chest to Bar • 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: 35 kg

SCALED MAN PART A 7' AMRAP • 6 Chest to Bar • 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: 45 kg

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

FOR TIME (Reps - Workout) 20 - WALL BALL 4kg * 15 - PLATE GROUND TO OVERHEAD 10kg 10 - PLATE FACING BURPEE OVER PLATE Not: Test 1A startar på minut 0. Efter T.1A - Vila 5 minuter (Minut 04:00-09:00). Test 1B startar på minut 9. Använd samma viktskiva i "Plate Facing Burpee" som i "Plate Ground To Overhead". * = 200cm till måltavla Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående under räcket. Först när tiden startar får atleten hoppa upp i räcket. Efter 30 chest to bar genomför atleten 20 dumbbell hang to overhead. Detta följs av 10 dumbbell facing burpees. Tiden på del A tas när atleten landar efter sin sista dumbbell facing burpee. Därefter vilar atleten fram till minut 9 på klockan. Vilan disponeras fritt av atleten. Atleten startar del B stående vid väggen och först när tiden startar får atleten lämna stående position. Atleten genomför därefter 1 wall walk och ger sig sedan ut på 1 shuttle run (7,5 m fram och tillbaka) för att sedan genomföra 3 box jump over. När atleten gjort detta återvänder denne till väggen för att genomföra 2 wall walks, 2 shuttle runs och 6 box jump over innan nästa varv påbörjas och varje varv ökar antalet repetitioner på varje övning. Atleten har 11 minuter på sig att genomföra så många repetitioner som möjligt av wall walk, shuttle run och box jump over med ökande antal som ska genomföras per varv. Utrustning Räcke, hantlar, box samt upptejpad linje för shuttle runs och wall walks (en linje i höjd med övre delen av atletens axlar när denne ligger raklång på marken med fötterna mot väggen samt en linje där yttre delen av linjen är 25 cm från väggen). Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas med fördel snett framifrån i ungefär 45 grader för att kunna bedöma hang samt utlåsning i toppenläget med hantlar och bottenläget på bägge sidor i burpees. Räcket kan filmas både framifrån eller snett framifrån utifrån lokalens utformning för att kunna bedöma touch på räcket. I andra delen filmas wall walk med fördel snett framifrån för att kunna bedöma touch på tejp samt fötter i väggen och box jump over från sidan för att kunna bedöma two foot take off medan löpningen kan filmas på valfritt sätt efter lokalens utformning så länge man ser linjen på varje sida för att kunna bedöma att handen är i på rätt sida tejpen vid varje vändning (hand behöver ej sättas i vid start eller mål på varje varv).

AMRAP Varje nytt varv ökas antalet repetitioner  med:  (Reps - Workout) 1 - WALL WALK 1 - SHUTTLE RUN 2x7,5 METER 3 - BOX JUMP OVER * D.V.S Varv 1 1 - WALL WALK 1 - SHUTTLE RUN 2x7,5 METER 3 - BOX JUMP OVER * Varv 2 2 - WALL WALK 2 - SHUTTLE RUN 2x7,5 METER 6 - BOX JUMP OVER * Varv 3 3 - WALL WALK 3 - SHUTTLE RUN 2x7,5 METER 9 - BOX JUMP OVER * O.S.V  Not: Test 1B startar på minut 9. Shuttle run 1reps = 2x7,5m * = Box höjd: 50cm. * Box Jump Over - Box step over tillåten. Flöde NOT: Antalet reps/höjder/vikter/längd m.m varierar beroende på vilken klass atleten tävlar i. Atleten startar del A stående under räcket. Först när tiden startar får atleten hoppa upp i räcket. Efter 30 chest to bar genomför atleten 20 dumbbell hang to overhead. Detta följs av 10 dumbbell facing burpees. Tiden på del A tas när atleten landar efter sin sista dumbbell facing burpee. Därefter vilar atleten fram till minut 9 på klockan. Vilan disponeras fritt av atleten. Atleten startar del B stående vid väggen och först när tiden startar får atleten lämna stående position. Atleten genomför därefter 1 wall walk och ger sig sedan ut på 1 shuttle run (7,5 m fram och tillbaka) för att sedan genomföra 3 box jump over. När atleten gjort detta återvänder denne till väggen för att genomföra 2 wall walks, 2 shuttle runs och 6 box jump over innan nästa varv påbörjas och varje varv ökar antalet repetitioner på varje övning. Atleten har 11 minuter på sig att genomföra så många repetitioner som möjligt av wall walk, shuttle run och box jump over med ökande antal som ska genomföras per varv. Utrustning Räcke, hantlar, box samt upptejpad linje för shuttle runs och wall walks (en linje i höjd med övre delen av atletens axlar när denne ligger raklång på marken med fötterna mot väggen samt en linje där yttre delen av linjen är 25 cm från väggen). Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild. Första delen filmas med fördel snett framifrån i ungefär 45 grader för att kunna bedöma hang samt utlåsning i toppenläget med hantlar och bottenläget på bägge sidor i burpees. Räcket kan filmas både framifrån eller snett framifrån utifrån lokalens utformning för att kunna bedöma touch på räcket. I andra delen filmas wall walk med fördel snett framifrån för att kunna bedöma touch på tejp samt fötter i väggen och box jump over från sidan för att kunna bedöma two foot take off medan löpningen kan filmas på valfritt sätt efter lokalens utformning så länge man ser linjen på varje sida för att kunna bedöma att handen är i på rätt sida tejpen vid varje vändning (hand behöver ej sättas i vid start eller mål på varje varv).

(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)

PART A - 2 min of attempts per athlete for max weight  Athlete A - Snatch + Hang Snatch + OVHS  Athlete B  -Snatch + Hang Snatch Athlete C - Snatch 2 min window for each athlete, 30 sec transition time between athletes PART B - For time 2 rounds for time 8 Syncro Box Step Overs with KB (2 athletes) 2 Legless rope climbs 4.5m (Athlete A) 8 Syncro Box Step Overs (2 athletes) 12 Chest to Bar Pull-ups (Athlete B) 8 Syncro Box Step Overs (2 athletes) 6 Ring Muscle Ups (Athlete C) Time CAP : 7 minutes KB weight: 32+24kg A ja B osas ei pea olema Atleet A sama isik. Aga B osas peab olema elemendid trio vahel ära - 1 teeb mõlemal ringil köit jne.

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

For Time: TC 10min 20-18-16-14-12 alternating DB Overhead Lunges @22.5/15 kg After each Set perform:  5 Burpee C2B Pullups  10 alternating DB Snatches @22.5/15 kg

10 TTB 20 Wall Balls 10 HSPU 20 DB Snatch (22.5/15kg) 10 C2B 20/18 Cal Row

Part A 5 wall walks 15 box jump overs 50/40 cm 15 knee raise / sit ups 15 hand release push ups 15 box jump overs 50/40 cm 15 toes to bar / knee raises 15 handstand push ups  (abmat) / hand release push ups 15 box jump overs 50/40 cm 15 pull ups / toes to bar 15 handstand push ups  (abmat) / abmat + 10kg plate 15 box jump overs 50/40 cm 15 chest to bar pull ups / pull ups 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 knee raises + 1x toes to bar + 1x pull ups Boys: 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 4 wall walks 15 box jump overs 60/50cm 24 knee raises 4 wall walk 15 box jump overs 60/50cm 18 toes to bar 4 wall walks 15 box jump overs 60/50cm 12 pull ups 4 wall walks 15 box jump overs 60/50cm 8 chest to bar pull ups TC: 12min 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 1x toes to bar + 1x pull up + 1x C2B pull ups

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

Part A 5/4 wall walks 15 box jump overs 60/50cm 32/28 toes to bar 5/4 wall walks 15 box jump overs 60/50cm 24/20 pull ups 5/4 wall walks 15 box jump overs 60/50cm 16/12 chest to bar pull ups 5/4 wall walks 15 box jump overs 60/50cm 8/4 bar muscle up TC: 12 min Rest 2 min Part B 4x 1 min work – 30 sec rest • 1st – 3x unbroken complex • 2nd – 4x unbroken complex • 3rd – 5x unbroken complex • 4th – 6x unbroken complex 1 complex: 1x toes to bar + 1x C2B pull up + 1x bar muscle up

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

Part A 3 wall walks 15 box jump overs 60cm 28 knee raise 3 wall walks 15 box jump overs 60cm 20 toes to bar 3 wall walks 15 box jump overs 60cm 12 pull ups 3 wall walks 15 box jump overs 60cm 4 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 1x toes to bar + 1x C2B pull up + 1x bar muscle up

Part A 3 wall walks 15 box jump overs 60cm 28 knee raise 3 wall walks 15 box jump overs 60cm 20 toes to bar 3 wall walks 15 box jump overs 60cm 12 pull ups 3 wall walks 15 box jump overs 60cm 4 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 1x toes to bar + 1x pull up + 1x C2B pull ups

Part A 5 wall walks 12 box jump overs 50cm 20 knee raises 12 hand release push ups 12 box jump overs 50cm 16 toes to bar 12 hand release push ups 12 box jump overs 50cm 12 pull ups 12 handstand push ups (abmat) 12 box jump overs 50cm 8 chest to bar pull ups 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 1x toes to bar + 1x pull up + 1x C2B pull ups