WOD Explorer

Part A 4 wall walks 15 box jump overs 60/50cm 28 toes to bar 4 wall walks 15 box jump overs 60/50cm 20 pull ups 4 wall walks 15 box jump overs 60/50cm 12 chest to bar pull ups 4 wall walks 15 box jump overs 60/50cm 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 3 wall walks 15 box jump overs 50cm 26 toes to bar 3 wall walks 15 box jump overs 50cm 18 pull ups 3 wall walks 15 box jump overs 50cm 10 chest to bar pull ups 3 wall walks 15 box jump overs 50cm 2 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 pull up + 1x C2B pull ups

Part A 3 wall walks 15 box jump overs 50cm 28 knee raise 3 wall walks 15 box jump overs 50cm 20 toes to bar 3 wall walks 15 box jump overs 50cm 12 pull ups 3 wall walks 15 box jump overs 50cm 4 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

„Grip Reaper“ Workout Format A For Time – Team of 2 Athlete A • 100 Double Unders Dann gemeinsam: • 60 Toes-to-Bar • 50 Pull-Ups • 40 Chest-to-Bar Pull-Ups • 15 Wall Walks • 10 Complexes: o 2 Pull-Ups o 2 Toes-to-Bar o 2 Bar Muscle-Ups Finish • Athlete B: o 100 Double Unders B: nur anderer Complex 1 PU-1 T2B-1 BMU C: 50 DU – 40 sl T2B – 30 Pull Up – 20 C2B – 10 WW – Complex 1 Pull Up-1 T2B- 1 C2B – 50 DU

„Ski Chaos“ A Part 1 3 Rounds: • 15 Cal Ski Erg • 10 Synchro Toes-to-Bar • 20 Burpee Over Line Direkt anschließend Part 2 3 Rounds: • 15 Cal Ski Erg • 10 Synchro Burpee BJO • 5 Bar Muscle-Ups B: =A C: T2B nicht Sy , C2B statt BMU

2-2-2-2 Min On / 1 Min Off 25 Chest to Bar 50 Beaded Rope Double Unders Max reps of: Sandbag Cleans 200/150lb *Advance every 5 reps

6 Rounds For Time 20 Synchro Chest to Bar 40 Beaded Double Unders each 4 Sandbag Cleans 200/150lb 1 Round MM 1 Round FF Time Cap: 12 min

Death by Gymnastics  The workout has to be done individuallby by each athlete!  Elite:  EMOM until failure: Minute 1: 20/15 cal Row 
Minute 2: 5 T2B + 5 C2B + 5 Strict HSPU
 *Add 1 rep to the gymnastics movements each round Intermediate: EMOM until failure: Minute 1: 18/12 cal Row
  Minute 2: 5 T2B + 5 Pull Up + 5 HSPU 
*Add 1 rep to the gymnastics movements each round Scaled: EMOM until failure: Minute 1: 15/10 cal Row  
Minute 2: 3 Wall Walk + 3 Toes Up
 *Add 3 reps to the Toes Up each round Please see the official briefing and scorecard for detailed information. 

For Time (Relay Style) Athlete 1: 20 Dual DB Shoulder to Overhead 2x22/15kg 15 Box Jump Overs 60/50cm 18 Pull Ups Athlete 2: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 15 C2B Pull Ups Athlete 3: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 12/6 Bar Muscle-ups Athlete 4: 20 Dual DB Shoulder to Overhead 15 Box Jump Overs 9/3 Ring Muscle-ups

For Time:  60 Box Jump Over 60 Hang Power Clean (43/30) | (35/25)  40 Chest to Bar Pull Ups | Jumping Pull Ups  40 STOH  20 Burpee Pull Ups 20 Thrusters  *Both athlete must perform at least 5 reps on each movemnt Cap : 10 minutes

WORKOUT RX: AMRAP x 10 Min 25 Toes to Bar 20 Box Jump Over/ Alt. DB Snatch* 20 Chest to Bar Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* 15 Bar Muscle Ups 20 Box Jump Over/ Alt. DB Snatch* * Odd rounds: Box Jump Over even rounds : Alt. DB Snatch KG DB RX: 22.5/15kg INTERMED: 22.5/15kg Box height: RX: 24"/20" INTERMED: 24"/20" SCORE: Score is total Reps at the 10 Minute mark. There is no Tie-Breaker for this workout. Each team partner submits their score separately. Important: The athlete has to face the camera in a 45° angle so that the standards are clearly visible for the camera. Make sure to film DB weights and Box height.

WORKOUT INTERMEDIATE AMRAP x 10 Min 25 Toes to Bar 20 Box Jump Over/ Alt. DB Snatch* 20 Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* 15 Chest to Bar Pull-Ups 20 Box Jump Over/ Alt. DB Snatch* * Odd rounds: Box Jump Over even rounds : Alt. DB Snatch KG DB RX: 22.5/15kg INTERMED: 22.5/15kg Box height: RX: 24"/20" INTERMED: 24"/20" SCORE: Score is total Reps at the 10 Minute mark. There is no Tie-Breaker for this workout. Each team partner submits their score separately.. Important: The athlete has to face the camera in a 45° angle so that the standards are clearly visible for the camera. Make sure to film DB weights and Box height.

TEST 3: MIXED MODALITY Age Groups 17-64 For Time – TC 15 Minutes 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Chest to Bar Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Bar Muscle Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Ring Muscle Ups Test Flow Athletes perform 2 rounds of each pairing before advancing. 55+ build progressively with volume as time allows. Movement Standards • Shoulder to Overhead: ID 5.05 • Pull Up: ID 7.01 • Chest to Bar Pull Up: ID 7.02 • Bar Muscle Up: ID 7.03 • Ring Muscle Up: ID 8.02 • Ring Rows and Jumping Pull Ups are acceptable variations if performed with consistent PoP For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • All reps must meet IF3 standards. • Only complete rounds count toward score (unless otherwise defined). • Athletes may not kip excessively on scaled variations. • For all groups, bar must be lifted from floor unless preloaded.

TEST 3: MIXED MODALITY Age Groups Youth (12 t/m 16 ) For Time – TC 15 Minutes 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Chest to Bar Pull Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Bar Muscle Ups -into- 2 rounds: 10 Shoulder to Overhead @ 43/30kg 10 Ring Muscle Ups Same format with following regressions: • Pull Ups → Ring Rows • C2B Pull Ups → Jumping Pull Ups • Bar MU → Jumping C2B Pull Ups • Ring MU → Pull Ups Age Groups 55+ Modified Ladder – AMRAP 10: 2 rounds: 10 S2O @ 35/25kg + 10 Pull Ups 2 rounds: 12 S2O + 12 Pull Ups Continue increasing reps by 2 every 2 rounds until time cap Test Flow Athletes perform 2 rounds of each pairing before advancing. 55+ build progressively with volume as time allows. Movement Standards • Shoulder to Overhead: ID 5.05 • Pull Up: ID 7.01 • Chest to Bar Pull Up: ID 7.02 • Bar Muscle Up: ID 7.03 • Ring Muscle Up: ID 8.02 • Ring Rows and Jumping Pull Ups are acceptable variations if performed with consistent PoP For complete movement standards, see: https://functionalfitness.sport/sport/movement-standards/ Special Regulations • All reps must meet IF3 standards. • Only complete rounds count toward score (unless otherwise defined). • Athletes may not kip excessively on scaled variations. • For all groups, bar must be lifted from floor unless preloaded. 12-13: 25/20kg 14-15: 30/25kg 16-17: 35/30kg

Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg

Mixed 3 rounds 3 Clean&Jerks 80/55kg 12 Chest to Bar Pull ups 18/15 Bike Erg Into 50 Wall Balls 9/6 -tie break- Into 2 rounds 2 Clean&Jerks 100/65kg 6/4 Ring Muscle Ups 15/12 Cal Bike Erg

Buy in: 40 synchro WB Synchro Wall walk (10/8/6) --into-- 35 Power DB Snatch 35 Box Jump Over 35 C2B/Pull up/ Ring row 35 Clean & Jerk   --- tie-break --- Buy out: 15 synchro DB Thruster 15m synchro DB FR walking Lunges           WB          C&J              DB SC:    6/4        45/30        15/12,5 ADV: 9/6        60/45        17,5/15 RX:    9/6        70/45        22,5/17,5

MIX is a 10'' TC 30x Back Squat 90x DU 30x Pull Up 25x Front Squat 75x DU 25x Chest to Bar Pull Up 20x Overhead Squat 60x DU 20x Bar Muscle Up 35-39: 60/40 40-44: 50/35 45-49: 40/25 50+: 40/25 Tie Break - Zeit nach C2B

Minut 00:00 - 08:00 (mm:ss) TC 8 min. 50 Double Unders 30 Pull Ups 50 Double Unders 20 Chest To Bar 50 Double Unders 10 Bar Muscle Up Flöde Atleten startar del A stående med hopprepet i händerna och först när tiden startar får atleten börja hoppa. Atleten utför sina 50 double unders och tar sig sedan till räcket för att genomföra 30 pull-ups.  Efter detta beger sig atleten åter till hopprepet och genomför 50 double unders innan denne åter tar sig till räcket och genomför 20 chest to bar pull-ups. Atleten tar sig sedan en sista gång till hopprepet för att genomföra 50 double unders innan denne tar sig till räcket och genomför sina 10 bar muscle-ups. Tid tas när sista bar muscle-up låses ut i toppläget. Därefter vilar atleten fram till minut 11 på klockan. Vilan disponeras fritt av atleten. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ 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 snett framifrån atleten i ungefär 45 grader eller framifrån när atleten arbetar i räcket, hopprepsdelen kan filmas i valfri vinkel.

For time, Timecap 10min : 90 DU / 150 SU to share 30 Snatches to share 90 DU / 150 SU 15 synchro burpee over bar 90 DU / 150 SU 30 STOH to share 90 DU / 150 SU 15 synchro C2B / Pullups *Weights: Advanced @50/35kg Scaled @40/25kg

Test 2.2 Skill (Team of 2) Note: MM Tid: 26:00 - 34:00 Vila: 34:00 - 40:00 AMRAP 8 min 4 toes to bar 3 chest to bar pullups 2 bar muscle up 10 alternating pistols Flöde: Start sker bakom startlinjen. När klockan startar får M1 ta sig fram till riggen och påbörja sina toes to bar, följt av chest to bar pullups och därefter bar muscle up. Efter det utför M1 pistol squat på angiven yta och efter sin sista rep tar M1 sig tillbaka till startlinjen och byter in M2.  M2 upprepar sen samma flöde. Byten får endast ske när ett helt varv är utfört. Varven måste alterneras mellan M1 och M2. Det är alltså inte tillåtet att ex. M1 kör två varv i rad. Förtydligande standards: Hållet som körs i riggen avgörs av lokalen och vad som är säkrast. Men önskvärt är att köra med blicken mot domare. Riggövningarna är inget komplex och behöver ej göras unbroken. Pistol squats måste vara alternerande. Utrustning/lag: Rigg som funkar för alla längder. Score: Totalt antal reps

Test 4.2 Bodyweight (Team of 2) Note: M1F1 Tid: 21:00 - 30:00 (9 min) Vila: 30:00 - 37:00 (7 min) For time: A1 3 rounds for time: 25 single unders 10 pull-ups 25 double unders 10 chest-to-bar pull-ups A2 3 rounds for time: 25 single unders 10 chest-to-bar 25 double unders 5 bar muscle ups       Flöde: Start sker bakom startlinjen. Innan start ska ni också bestämt vem som är A1 och A2 av M1 och F1. A1 börjar göra sina 3 varv. När A1 är klar springer A1 tillbaka över startlinjen och växlar in A2. Därefter kör A2 sina tre varv. När A2 är klar springer A2 tillbaka över startlinjen och tid ges. Förtydligande standards: För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå direkt under riggen. Utrustning/lag: Hopprep (atleterna har egna) En riggplats för chest to bar och bar muscle ups Score: Tid eller reps vid time cap

Test 5.3 Mixed Modality (Team of 3) Note: MMF eller MFF Tid: 33:00 - 48:00 Vila: 48:00 - 54:00 5 rounds for time: 20 dual DB ground to overhead 10 m dual DB overhead walking lunges 20 chest-to-bar pull-ups Flöde: Start sker bakom startlinjen. Alla byten sker bakom startlinjen och det är fria byten. Förtydligande standards: DB ground to overhead: Det är tillåtet att göra DB snatch samt DB clean & jerk. Det räcker med att ena huvudet på hantlarna nuddar golvet. DB overhead walking lunges: Armarna måste vara utsträckta ovanför huvudet och höften måste rätas ut tydligt mellan varje steg. 1 m = 1 rep För att ta sig upp i riggen är det endast tillåtet att hoppa, nyttja j-hooks/plattor eller mjuka mattor under riggen. Inga viktplattor, boxar eller andra hårda föremål får stå direkt under riggen. Vikter DB: 2 x 22.5 kg (herr) DB: 2 x 15 kg (dam) Urustning/lag: 2 par hantlar (2 x 22,5 kg & 2 x 15 kg) en riggplats för chest to bar Score: Tid eller reps vid time cap

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Kettlebell Swings 20/12kg 21 Wall Balls 9kg/7kg 18 Kettlebell Swings 18 Wall Balls 15 Kettlebell Swings 15 Wall Balls WOD B2 - Timecap 5 Minutes 15 Pull ups  15 Box Jumps 24’’/20 Inch 12 Pull ups 12 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  9 Box Jumps WOD B3 - Timecap 4 Minutes 12 Chest to Bar Pullups  12 Burpee Box Jump overs 30’’/24’’Inch (Time Breaker) 9 Bar Muscle Ups 9 Burpee Box Jump overs 6 Bar Muscle Ups 6  Burpee Box Jump overs KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

AMRAP (TC 9 min) 7 snatches 14 lateral burpees over bar 21 chest-to-bar pull-ups Note for teams: Teams follow the same workout instructions and standards as the individual athletes.

Test 2 Strength. TC: 6 minutes 3 Rounds For Both Reps and Weight: 9 Deadlifts 7 Hang Power Cleans 5 Shoulder to Overhead Rest: 9 minutes Test 3 Bodyweight TC: 10 minutes As Many Rounds as Possible in 10 Minutes: 15 Toes to Bars 5 Right Leg Pistols 5 Left Leg Pistols 5 Burpee Box Jump Overs 60cm Rest: 10 minutes Test 4 Mixed TC: 15 minutes For Time: 10-9-8-7-6-5-4-3-2-1 Repetitions of: Dball Squat 70kg Double Dumbbell Bench Press 35kg 10 Calories on the Air Bike After Each Round Rest: 10 minutes Test 5 Skill TC: 8 minutes For Time: 45 Meter Handstand Walk (5 lengths of 9 unbroken meters) Then 8 Rounds of: 1 Bar Muscle Up 2 Chest to Bar Pull-ups Then 54 Meter Handstand Walk (6 lengths of 9 unbroken meters) Rest: 12 minutes Test 6 Power TC: 5 minutes For Time: 1 Legless Rope Climb (4.5 Meters) 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kG 40 Calorie Bike Erg 9 Meter Double Dumbbell Overhead Walking Lunge 22.5kg 1 Legless Rope Climb

Test 1 Endurance TC: 20 minutes For Time: 20 Double Unders 10 Calorie Row 40 Double Unders 20 Calorie Row 60 Double Unders 30 Calorie Row 80 Double Unders 40 Calorie Row 100 Double Unders 50 Calorie Row 120 Double Unders 60 Calorie Row Rest : 10 minutes Test 2 Strength TC: 10 minutes Every 2 minutes and 30 seconds for 4 rounds: 2 Rounds of: 5 Sandbag To Shoulder 70kg 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back) Then: 1 Snatch, Anyhow Score: Total Snatch Weight From All 4 Rounds Rest: 10 minutes Test 3 Bodyweight TC: 10 minutes For Time: 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 10 Bar Muscle-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-Ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups Run Across the Finish Line Rest: 10 minutes Test 4 Skill TC: 6 minutes Every 1:30 for 4 sets: Rounds 1 and 3: Buy-In: 20 Unbroken L-Sit on Parallettes As many rope climbs as possible in the remaining time Rounds 2 and 4: Buy-In: 20 unbroken freestanding handstand hold in a 1 meter x 1 meter square As many pull-overs as possible in the remaining time RESULTS   Rest: 10 minutes Test 5 Mixed TC: 15 minutes For Time: 90 Wall Balls 9kg 70 Alternating Dumbbell Snatch 22.5kg 50 Calorie SkiErg 30 Front Squat 70kg Rest: 10 minutes Test 6 Power TC: 5 minutes For Time 9 Cleans 100kg 9 Ring Muscle-ups 6 Test 6 Power 3 Ring Muscle-ups 6 Ring Muscle-ups 3 Cleans 100kg 3 Ring Muscle-ups

1000m Run (around the stadium) 50 C2B's 100m Bear-Hug Sandbag Carry 68/45kg 1000m Row 30 C2B's 60m Bear-Hug Sandbag Carry 68/45kg

For Time 1000m Team Run (around the stadium) Team must complete  100 C2B's -Teammate Bear-Hug Sand bag Hold 68/45 1000m row (F/F M/M) Team must complete 50 C2B's -Teammate Bear-Hug Sandbag Hold 68/45 Time Cap: 20 minutes

For Time 1000m Team Run (around the stadium) Team must complete  100 C2B's -Teammates Bear-Hug Sand bag Hold 68/45 1000m row  Team must complete 50 C2B's -Teammate Bear-Hug Sandbag Hold 68/45 Time Cap: 20 minutes