WOD Explorer

16:00 Minute Running Clock 0:00 - 9:00 3 Rounds for Time (Score A: Time / Reps) 15/12cal Row 12 Deadlifts 9 Bar Facing Burpees 6 Hang Squat Cleans* (Time Cap: 9 Minuten) Rest until 11:00 11:00 - 16:00 5 RM Frontsquat (from the floor) Weights: RX: ♂ 70kg / ♀ 50kg Int: ♂ 50kg / ♀ 35kg *Intermediate: Hang clean + Front squat möglich! Scores: Score A: Time Female + Time Male Athlete Bei erreichen des Timecap: 1 Rep = 1 Sekunde auf das Timecap addiert Score B: Total Weight Female + Male Athlete

RM COMPLEX 1 CLEAN 1 HANG SQUAT CLEAN 1 FRONT SQUAT 1 JERK

For Time FROM 9 DOWN TO 1 Sandbag Clean 1 Synchro bar complex Sandbag Squat Athlete A work in: 9-7-5-3-1 Athlete B work in: 8-6-4-2 time cap 9' VARIATIONS Experience - Master +90 Sandbag 30 synchro complex: 2 pull up

60 SINGLE UNDERS 10 BURPEE BOX JUMP OVERS 60/45cm 5 SAND BAG CLEAN 45/32KG

24 clean 60kg 18 c2b 40 cal bike 24 clean 60kg 12  Pull-up

3rm Hang Squat Clean

ELITE/RX AMRAP IN 8 MINUTE 2 ROUNDS OF 8 TOES-TO-BAR 4 CLEANS - WEIGHT 1 directly into 2 ROUNDS OF 8 TOES-TO-BAR 4 CLEANS - WEIGHT 2 directly into 2 ROUNDS OF 8 TOES-TO-BAR 4 CLEANS - WEIGHT 3 and so on ... INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 90 - 100 - 110 - 120 - 130 ... KG (+10 KG) FEMALE: 60 - 65 - 70 - 75 - 80 ... KG (+5 KG) --------------------------------------------- MASTER35+ AMRAP IN 8 MINUTE REPS PER ROUND 8 TOES-TO-BAR 4 CLEANS - * * INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 80 - 90 - 100 - 110 - 120 - ... KG (+10 KG) FEMALE: 55 - 60 - 65 - 70 - 75 ... KG (+5 KG) ----------------------------------------------- INTERMEDIATE AMRAP IN 8 MINUTE REPS PER ROUND 6 TOES-TO-BAR 4 CLEANS - * * INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 60 - 70 - 80 - 90 - 100 - ... KG (+10 KG) FEMALE: 40 - 45 - 50 - 55 - 60 ... KG (+5 KG) ---------------------------------------------- SCALED AMRAP IN 8 MINUTE REPS PER ROUND 8 TOES-TO-RINGS 4 CLEANS - * * INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 40 - 50 - 60 - 70 - 80 - ... KG (+10 KG) FEMALE: 30 - 35 - 40 - 45 - 50 ... KG (+5 KG)

In 10-minutes For total load 0:00 - 5:00 1RM Clean & Jerk At 5:00 - 10:00 1RM Snatch

5 rounds for time (cap: 12') 50 Double Unders 9 Deadlifts 6 Hang Cleans 3 Shoulder to Overhead @90/60kg

10   Cleans 90/65 kg 20   Burpee box jump over (60/50 cm) 10   Cleans 90/65 kg Burpee box jumps over = Box facing Cleans = Cleans anyhow

50/40/30/20 cal Echo Bike (to share) 30/25/20/15 Alternating Jump Synchro 5/10/15/20 Squat Cleans (to share @ 70/50kg)

50/40/30/20 cal Echo Bike (to share) 30/25/20/15 Alternating Jump Synchro 5/10/15/20 Squat Cleans (to share @ 60/40kg)

30 Worm Squats 30 Burpees Over Worm (synchro) 30 Toes-to-Bar (synchro) 20 Worm Thrusters 20 Burpees Over Worm 20 Chest-to-Bar (synchro) 10 Worm Clean & Jerks 10 Burpees Over Worm 10 Bar Muscle-Ups (synchro)

Event 2 - For Time : 45/35 Bike Erg Cals. Into. 21 Deadlifts 21 Toes To Bar 15 Power Cleans 15 Toes To Bar 9 Shoulder To Overhead 9 Toes To Bar Barbell : 70/45kg

For time: (TC 7min) 2A 4 rounds: 6 Clean & Jerks 60kg 200m run 2 min rest 9 min on clock 2B 3 min to find for max load: 1 clean + 2 front squat

A) 9 MINUTE AMRAP 4 TOES TO BAR  6 POWER CLEANS (50KG/35KG)  8 FRONT SQUATS ADD 4 TTB AFTER EACH ROUND B) IMMEDIATELY FOLLOWING PART A, ATHLETES WILL HAVE 4 MINUTES TO ESTABLISH HEAVIEST MAX COMPLEX OF:  3 HANG CLEANS + 1 SHOULDER TO OVERHEAD

21 cal on Rower 18 t2b 15 burpees over barbell 3 Macho Man (Macho Man is 3 power clean + 3 front squat + 3 push jerk) 18 cal on Rower 15 t2b 12 burpees over barbell 2 Macho Man 15 cals on Rower 12 t2b 9 burpees over barbell 1 Macho Man RX 70/50kg Master 35+ 60/35kg Master 40+ 50kg Challenge 50/30

Clean Ladder AMRAP 8 10 Cleans @Weight 1 4 Synchro Burpee Over Bar 10 Cleans @Weight 2 4 Synchro Burpee Over Bar 10 Cleans @Weight 3 4 Synchro Burpee Over Bar 10 Cleans @Weight 4 4 Synchro Burpee Over Bar 10 Cleans @Weight 5 4 Synchro Burpee Over Bar 10 Cleans @Weight 6 4 Synchro Burpee Over Bar 10 Cleans @Weight 7 4 Synchro Burpee Over Bar Rx Weights Female (kg): 30 / 35 / 40 / 45 / 50 / 55 / 60 Male (kg): 45 / 52.5 / 60 / 67.5 / 75 / 82.5 / 90 Scaled Female (kg): 15 / 20 / 25 / 30 / 35 / 40 / 45 Male (kg): 20 / 30 / 37.5 / 45 / 52.5 / 60 / 67.5 Format This is an 8-minute AMRAP (As Many Reps As Possible) Athletes work through a ascending clean ladder, with the weight increasing every round Score is total reps completed within the 8 minutes Weights for each level are listed above Cleans Athletes may perform a muscle clean, power clean, squat clean or split clean — both all permitted Each rep begins with the barbell on the ground The rep is complete when the athlete is standing fully upright with hips and knees extended, the barbell resting on the front of the shoulders, and elbows in front of the bar The barbell must make contact with the ground between each rep — touch and go is permitted Dropping the barbell from the shoulder before full extension is reached will result in a no-rep Athletes can share the 10 cleans at each weight before moving to the burpees — athletes can split the reps in any order they choose Synchronised Burpee Over Bar Both athletes must perform 4 synchronised burpee over bar reps between each clean set Each rep begins with both athletes standing Athletes must lower themselves to the ground with their chest making contact with the floor simultaneously Both athletes must jump the barbell at the same time. Athletes must jump laterally over the barbell — stepping over is permitted for SCALED athletes The rep is complete when both athletes have landed on the opposite side of the barbell with both feet If synchronisation is not met, the rep will be called as a no-rep for both athletes and must be repeated Ladder Progression Teams must complete all 10 cleans and all 4 synchronised burpees at each weight before advancing to the next weight Athletes may not load the next weight until the burpees are fully completed and confirmed by the judge Weight changes are the responsibility of the athletes — judges will not assist with loading Judges can help to guide the correct weight loading.

As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. - INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 ♀ 15-kg dumbbell ♂ 22.5-kg dumbbell - 13-14, 15-16, 55-59, 60-64, 65+ ♀ 10-kg dumbbell ♂ 15-kg dumbbell - U13 ♀ 5-kg dumbbell ♂ 10-kg dumbbell

- INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes ♀ 70 kg deadlift, 38 kg clean, 29 kg snatch ♂102 kg deadlift, 61 kg clean, 43 kg snatch  - 13-14, 15-16 ♀ Wall walks | 38, 29, 20 kg ♂ Wall walks | 61, 43, 29 kg - U13 For time: 5 bear crawls  25-calorie row 5 bear crawls 25 deadlifts 5 bear crawls 25 cleans 5 bear crawls 25 snatches 5 bear crawls 25-calorie row Time cap: 20 minutes ♀ 5 meters equals 1 bear crawl rep \ 34, 25, 15 kg ♂ 5 meters equals 1 bear crawl rep  | 43, 29, 20 kg

CLEAN LADDER Please see below the weights allocated for each divison as well as tiebreak points. Elite/Rx : M - 100-110-120-125-130-135-140-145-150-155kg Elite/Rx : F - 70-77.5-85-87.5-92.5-95-97.5-100-102.5-105kg" Masters 35+ : M - 95-102.5-110-117.5-125-130-135-140-145-150kg Masters 35+ : F - 60-67.5-72.5-77.5-82.5-87.5-92.5-95-97.5-100kg" Masters 40+ : M - 95-100-105-110-115-120-125-130-135-140kg Masters 40+ : F - 60-65-70-75-80-82.5-85-87.5-90-92.5kg Intermediate : M - 75-85-90-95-100-110-120-125-130-135kg Intermediate : F - 50-55-60-65-70-75-80-82.5-85-87.5kg Scaled/Teens 16-17 : M - 60-67.5-72.5-77.5-85-90-95-97.5-100-102.5kg Scaled/Teens 16-17 : F - 40-45-50-55-60-65-70-75-80-85kg Teens 14-15 : M - 40-45-50-55-60-65-70-75-80-85kg Teens 14-15 : F - 30-35-40-45-50-55-60-65-70-75kg WORKOUT FLOW  This will be run on an EMOM format with each division rolling through one after the other. (1st min - 1M/1F athelete lift, 2nd min 2M/2F athletes lift....etc)  There will be a 1min break between categories. The athlete will have 50 seconds in which to complete their lift followed by a 10 second transition to advance down the field of play to the next bar.  If they fail a lift, they may try again as many attempts within the 50 seconds as they choose. The lift must be completed within 50 seconds. If athlete fails a lift and doesnt want to attempt again they then start deadlifts for the remaining time for the tiebreaker.  Once an athlete has completed a successful lift and advanced to the next platform - if they deem this bar too heavy to clean they can begin max deadlifts for 50s to complete the tie breaker. If an Athlete completes the ladder, then once that successful clean has been completed, the tiebreaker may be started immediately. STANDARDS  Clean: Squat clean/power/split clean is allowed. A hang clean of any variation is not allowed. Rep begins with barbell on the floor. Rep finishes with barbell in front rack position, elbows in front of shoulders, hips & knees fully extended. No part of the body other than the feet may touch the ground during the execution of the lift. If the athlete or the bar leaves the lifting platform at any point during lift attempt - NO REP  Lift must be approved by Judge. If dropped before Judge confirms its a good lift, NO REP. Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the athletes lift the barbell until their hips and knees reach full extension with their shoulders behind the bar. The arms must be straight throughout the entire movement. No bouncing or deliberate driving of the bar into the floor is allowed. If the bar is dropped at any point, it must settle before starting the next rep. Ie you cannot catch it on the bounce.

ELITE/ Rx:  30 pull ups 2 parallel bar traverse 10/8 cal row 16 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 1 forwards parallel bar traverse + 1 reverse parallel bar traverse  20 CTB 5/3 dips + 1 parallel bar traverse + 5/3 dips + 1 parallel bar traverse 10/8 cal row 16 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 5/3 dips + 1 parallel bar traverse + unbroken turn + 5/3 dips + 1 parallel bar traverse 10 BMU THE FLOW The athlete will start on the starting line. 3,2,1, go...the athlete will advanced towards the rig where they will perform their 1st gymnastics movement. Upon completion of the gymnastics bar movement, they will complete the parallel bar traverse (if/as applicable for their category), before moving to the rower where they will perform their calories.  Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters. Once the thrusters have been complete, the athlete will move back along the field of play, completing their calories on the rower, another bar traverse (if/as applicable for their category), before returning to the rig where they will complete their next gymnastics movement. Once the 2nd gymnastics movement has been completed, they will complete the parallel bar traverse (if/as applicable for their category), before moving to the rower where they will perform their calories. Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters. Once the thrusters have been complete, the athlete will move back along the field of play, completing their calories on the rower, another bar traverse (if/as applicable for their category), before returning to the rig where they will complete their final gymnastics movement. Once they have completed their 3rd and final gymnastics movement, they will run to the finish mat, where the timer will stop. There will be a tie breaker after the 2nd gymnastics movement. MASTERS :  30 pull ups 2 parallel bar traverse 10/8 cal row 10 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 20 CTB 5/3 dips + 2 parallel bar traverse 10/8 cal row 10 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 10 BMU  INTERMEDIATE :  20 TTB 1 parallel bar traverse  16/13 cal row 20 DB Thrusters @ 1 x 22.5/15kg 16/13 cal row 15 pull ups 2 parallel bar traverse  16/13 cal row 20 DB Thrusters @ 1 x 22.5/15kg 16/13 cal row 10 CTB TEENS 16-17 :  30 pull ups 2 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 22.5/15kg 10/8 cal row 20 CTB 5/3 dips + 1 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 22.5/15kg 10/8 cal row 10 BMU  TEENS 14-15 : 30 knee raise 1 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 Pull ups 2 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 10 CTB Scaled 20 knee raise 1 parallel bar 1/2 traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 knee raise  1 parallel bar 1/2 traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 knee raise - parallel bar" STANDARDS  PULL UP  The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when thre athletes chin clearly breaks the horizontal plane of the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. Parallel Bar Traverse (all categories) - the athlete travells horizontally along the length of the parallel bars. A rep is credited when the hands start clearly behind the marked tape, and finish when they reach the other end, with their hands clearly passing the 2nd marked tape. The distance must be travelled in one unbroken effort. If at any time the athlete comes off the bar before their hands pass the tape line, then they must do the entire rep again. The legs may not touch the upright supports to assist with the traverse. Forwards parallel bar traverse + Reverse parallel bar traverse ELITE ONLY : Parallel Bar forward and reverse traverse must be completed UNBROKEN.  Starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse forwards horizontally along the bar until hands clearly cross the marked tape at the other end.  Without coming down they will then travel backwards along the bars, until the hands pass the marked tape at the opposite end. The legs may not touch the upright supports to assist with the traverse.                         Forwards parallel bar traverse + Reverse parallel bar traverse RX ONLY : Each section(forward/backward) of the horizontal traverse must be completed unbroken but RX athletes can break at the end of the first traverse   Starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse forwards horizontally along the bar until hands clearly cross the marked tape at the other end.  Athletes may come down once hands have cleared the tape if they wish.  Athletes will then travel backwards along the bars, with hands starting clearly behind the marked tape until the hands pass the marked tape at the opposite end. The legs may not touch the upright supports to assist with the traverse.                         Dips + Parallel Bar Traverse  ELITE  UNBROKEN /   RX/MASTERS CAN BREAK AFTER FIRST SET OF DIPS/TRAVERSE starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met.  The athlete must then commence the traverse horizontally along the bar until their hands clearly pass the marked tape.  The dips and traverse must be completed unbroken.  If you come down at any point you must redo the dips and the traverse.  The legs may not touch the upright supports or the floor to assist with the traverse. Dips + Parallel Bar Traverse + Unbroken Turn -  ELITE  UNBROKEN /   RX CAN BREAK AFTER Turn  starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met.  The athlete must then commence the traverse horizontally along the bar until their hands clearly pass the marked tape.  The athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the second traverse .  At this point only RX athletes are permitted to come down.  (Elite must complete whole complex unbroken).  Before beginning the return traverse athlete must ensure hands are clearly behind the marked tape where they will then perform another set of dips and traverse horizontally along to the other end with hands clearly passing the marked tape.  If you come down at any point you must redo the dips and the traverse.  The legs may not touch the upright supports or the floor to assist with the traverse. Parallel Bar Knee raise - whilst holding a lockout support position on top of the parallel bar,  the athlete will bring their knees up to a position higher than their hips, before returning their feet to an extended postion beneath the body, with feet behind the vertical plane of the hands ROWER: - The monitor on the rower must be set to zero calories at the beginning of each row.  Judge will reset your monitor each round The athlete must be seated on the rower with feet in the footrest before rowing can commence!  You do not have to have your feet strapped in. You may not release the handles or leave the seat until your calorie target for each round has been achieved." DB Thrusters - The rep starts when the athlete passes through a squat position with hip crease below the top of knee with 1 x DB in one hand in  front rack position. The athlete moves in one fluid motion from full squat (hip crease below knees)  to overhead. The rep is counted when the knees, hips and arms are extended with the DB directly over the shoulder (midline), elbow in line with the ear (midline) and the feet in line under the body.  A squat clean is allowed for the first rep. The non working arm may not assist in the lift. You may not push off the knees, and you may not use it to assist in the upward phase of the lift. It MAY be used to steady and position the DB in the front rack position whilst standing tall having brought the DB down from Overhead, or on a clean to get it into position, but it must not be in contact once you start moving. For clarity, as a squat clean constitutes 'moving', if an athlete decides to squat clean their 1st rep, the non working arm may not stabilise the DB as it moves into the catch position. CHEST TO BAR - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athletes’ chests clearly come into contact with the bar at or below the collarbone. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty If kipping/butterfly heels must break the vertical plane" BAR MUSCLE UPS  - The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable. Glide kips and uprises are permitted and the feet may rise above the lowest part of the bar during the kip. The athlete IS required to pass through some portion of a dip before locking out over the bar. The rep is credited when: The athlete has both arms fully locked out in the support position above the bar with their shoulders over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. TTB - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athletes' feet contact the bar between their hands at the same time. Any part of the feet may make contact with the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. HANGING KNEE RAISE The athlete must begin by hanging from the pull-up bar with arms extended.  • Heels must be brought back behind the bar.  • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when the athlete’s knees rise above the hips Single DB OH Walking Lunge Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; but if atheletes choose to do so they must have completed the previous rep and are standing tall. They cannot switch mid rep/lunge!  The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. On the last rep, if the dumbbell is lowered before the movement standards are met, it will be a no rep. Parallel Bar turn - once the athletes hands have cleared the Marker designating the end of the parallel bar traverse,  the athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the traverse before they begin the return traverse Parallel bar dip - starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met. The legs may not touch the upright supports or the floor to assist with the traverse. Parallel Bar Knee raise - whilst holding a lockout support position on top of the parallel bar,  the athlete will bring their knees up to a position higher than their hips, before returning their feet to an extended postion beneath the body, with feet behind the vertical plane of the hands Parallel Bar reverse traverse - starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse backwards along the bars, until the hands pass the finish marker. The legs may not touch the upright supports to assist with the traverse.

Elite/Rx 3 RFT 10 Hang Clean @ 70/50kg 10 Lateral Bar Burpees FLOW  The athlete will start on the starting mat.  3,2,1 go...the athlete moves forward to their barbell where they will perform their hang cleans.  Upon completion of the hang cleans they will start their lateral bar burpees.  Once the burpees are complete they will move back to the bar and perform another 2 rounds of cleans and burpees.  Once the 10th burpee on the 3rd round is finished they will run to the finished mat where the timer will stop. Masters / Teens 16-17 3 RFT 10 Hang Clean @ 65/47.5kg 10 Lateral Bar Burpees Intermediate  3 RFT 10 Hang Clean @ 50/35kg 10 Lateral Bar Burpees Teens 14-15 3 RFT 10 Hang Clean @ 40/30kg 10 Lateral Bar Burpees Scale 3 RFT 10 Hang Clean @ 35/25kg  10 Lateral Bar Burpees STANDARDS HANG CLEAN: before the reps begin, the bar must be off the floor, in the standing tall position, hips knees and shoulders in a line when viewed from profile. The bar is then brought into any hang position, no lower than the knees, and finishes with barbell in front rack position, elbows in front of shoulders, hips and knees fully extended. No part of the body other than the feet may touch the ground during the execution of the lift. Squat clean/power/split clean is allowed. Touch and go reps are allowed, provided the standards of locking out at the top of each rep are met. Lateral Bar Burpees  Start on one side of the bar, side on.  The chest and thighs must touch the floor at the bottom of each rep. Return to both feet with the hands off the floor, and jump over the bar. The rep is credited when both feet are on the opposite side of the bar to which you started, after successfully meeting the standards. Both feet must be off the ground at the same time for the 'jump' to count. You may not step over the bar. You may land with staggered feet. Jumping or stepping in and out of the bottom of the burpee is permitted. Your feet are not allowed to touch the bar when you pass over it. Any break of the standards will result in the entire repetition having to be completed again. Ie If the athlete touches the bar with their feet as they are getting over it, then the entire burpee and jump must be reattempted.

ELITE / RX (SAME SEX)  50/45 cal Row - split (tiebreaker) 30 synchro CTB 15 SB Cleans 70/50kg - split 30/27 Cal Row - split 15 Synchro BMU  10 SB Cleans 70/50kg - split 10 parallel bar traverse - with turn (unbroken)  ELITE / RX (MIXED) 50 cal Row - split (tiebreaker) 30 synchro CTB 15 WORM  Cleans 70kg  30 Cal Row - split 15 Synchro BMU  10 WORM Cleans 70kg  10 parallel bar traverse - with turn  INTERMEDIATE (SAME SEX)  50/45 cal Row - split (tiebreaker) 30 synchro Pull Ups 15 SB Cleans 50/30kg- split 30/27 Cal Row - split 15 Synchro CTB 10 SB Cleans 50/30kg - split 10 parallel bar traverse - split" INTERMEDIATE (MIXED)  50 cal Row - split (tiebreaker) 30 synchro Pull Ups 15 WORM Cleans 70kg   30 Cal Row - split 15 Synchro CTB 10 WORM Cleans 70kg  10 parallel bar traverse - split FLOW  The athletes will start on the start mat. 3,2,1 go...the athletes will move to the rower and complete their required number of calories. Once those calories have ticked over, and no sooner, the athletes may move from the rower to the rig where they will complete their first synchro gymnastics movement.  Once those repetitions have been completed the athletes will move to the sandbag, to complete their sandbag cleans. The athletes will then move back to the rower for their second round of calories, before moving on to the rig for their second synchro gymnastics movement, before returning to the bag for their final set of cleans. The final movement for this workout is a number of parallel bar traverses, as prescribed by your category.  Once the parallel bar traverses have been completed, both athletes will move to the finished mat, where the clock will stop. STANDARDS  ROWER: - The monitor on the rower must be set to zero calories at the beginning of each row.  Judge will reset your monitor each round The athlete must be seated on the rower with feet in the footrest before rowing can commence!  You do not have to have your feet strapped in. You may not release the handles or leave the seat until your calorie target for each round has been achieved, unless you are swapping over before the calories are completed. An athlete must be seated on the rower when the final calorie ticks over. There is no minmum workload required. CHEST TO BAR - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when both athletes’ chests clearly come into contact with the bar at or below the collarbone at the same time. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty PULL UP - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when both athletes’ chins clearly break the horizontal plane of the bar at the same time. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. SANDBAG CLEANS: The sandbag will begin on the floor. Athletes will bring the bag on top of one shoulder, before releasing the non-working arm, showing sandbag clearly on top of shoulder with knees and hips extended. Athlete can hold onto bag throughout but sandbag must make contact with the floor each rep. There is no minimum workload required Parallel Bar Traverse - the athlete travells horizontally along the length of the parallel bars. A rep is credited when the hands start clearly behind the marked tape, and finsih when they reach the other end, with their hands clearly passing the 2nd marked tape. The distance must be travelled in one unbroken effort. If at any time the athlete comes off the bar before their hands pass the tape line, then they must do the entire rep again. Elite and Rx athletes must complete the whole complex unbroken ( 1 traverse, 1 turn, 1 traverse) and alternate each rep, The athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the second traverse.  They then contiune back to the other side passing the marked tape to finish. , until they have completed 10 total reps - 5 each. The other categories may share the reps as the see fit. There is no minimum work load required. You must travel in one direction along the bars only. The legs may not touch the upright supports to assist with the traverse. Devil Press - Each with one hand in contact with a DB, the athletes wiil descend to the floor together, touching their chest and thighs to the floor, before standing to their feet and taking the DB to the Overhead position in one clear movement, Ie snatch or muscle snatch. A clean and press, or any movement where the DB comes into contact with the shoulders, will constitute in a no rep. The overhead element of the rep is counted when the knees, hips and arms are extended with the DB directly over the shoulder (midline), elbow in line with the ear (midline) and the feet in line under the body. The reps are to be synchronised in position on the floor and in the Overhead position. There is no requirement to swap arms.

ELITE / RX Worm WOD 2 60/40 cal C2 Bike - 3 rounds: 20 worm Thrusters 10 worm burpees - AMRAP C2 cals in remaining time INTERMEDIATE  Worm WOD 2 60/40 cal C2 Bike - 3 rounds: 15 worm thrusters  10 worm burpees - AMRAP C2 cals in remaining time MIX pairs will do 50 cals buy in.  Worm Weights  70kg (Elite MM/ Elite Mixed) 50kg (Elite FF/ Int FF/ Int Mixed) FLOW The athletes will start on the start mat. 3,2,1 go...the athletes will move to the C2 Bike and complete their buy-in calories, split as they wish.  As soon as the athletes have completed the buy-in, they will both move to the worm where they will complete three rounds of a worm movement (reps and movement as prescribed by their category) and lateral burpees over the worm. If the athletes are able to complete their three rounds within the time cap, they then return to the C2 Bike for an AMRAP of calories in any remaining time on the clock. The score for this workout is total number of calories and repetitions combined. STANDARDS BIKE ERG : Athletes may adjust damper as they wish, but must remain ON the bike erg until the screen reads the required calories, unless they are swapping over.  Atheltes must not touch the screen. There is no minimum work load. Calories at the AMRAP at the end are counted upon completion of time, there are no carry over cals. Worm Thrusters - This is effectively a synchro Thruster for both athletes with a worm. The worm will be lifted to the shoulder with both athletes placing their heads on the same side. The athletes will squat together, ensuring that their hips descend below the level of the knees, then stand to full extension, locking out the knees and hips, as the worm is taken overhead and to the opposite shoulder Repetitions in which one or both athletes fail to squat to the appropriate depth will be considered ‘no reps’ and will need to be repeated. Athletes must hit depth at the same time and the rep will be given when the worm is on the opposite shoulder in a supported position - the rep is synchronised at both the bottom of the squat and the worm is on the opposite shoulder. Athletes may not duck their heads under the worm. Athletes may squat clean the worm, any time it is taken from the floor. Worm Burpees - Athletes will position themselves either side of the worm. Both athletes will descend to the floor together and touch their chest and thighs to the floor before standing up and jumping over the worm. The jumps should all be two-footed take offs and athletes should not touch the worm on the way over. Often, the athlete at the rear of the worm jumps behind it rather than over - this will be considered a no rep. Athletes are not allowed to step over the worm. The reps are synchronised in the down position on the floor.

ATHLETE NAT SOUTH-LAW SEATED EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 20 22.5 25 27.5 30 32.5 35 37.5 40 42.5 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 25 30 35 40 45 50 55 60 65 70 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 25 30 35 40 45 50 55 60 65 70 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 25 30 35 40 45 50 55 60 65 70 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 30 32.5 35 37.5 40 42.5 45 47.5 50 52.5 WOD 1 MOVEMENTS  STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 30 32.5 35 37.5 40 42.5 45 47.5 50 52.5 WOD 1 MOVEMENT STANDARDS  CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 30 32.5 35 37.5 40 42.5 45 47.5 50 52.5 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE FLOW FOR ALL ATHLETES "This will be run on an EMOM format. The athlete will have 50 seconds in which to complete their lift. They will then have a 10 second transition, advancing down the field of play                                  to the next bar.  If they fail a lift, they may have another attempt within the 50 seconds.                                  The lift must be completed within 50 seconds.                                                                 "

ATHLETE NAT SOUTH-LAW SEATED  EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 25KG 10 U-TURNS SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES OVER BAR SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES OVER BAR SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 35KG 10 U-TURNS SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 35KG 10 BURPEES SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY                   EVENT 3 6 MINUTE TIME CAP 3 ROUNDS 10 CLEANS 30KG 10 BURPEES FLOW FOR ALL ATHLETES "The athlete will start on the starting mat.  3,2,1 go...the athlete                                                  moves forward to their barbell where they will perform their hang cleans.                                                 Upon completion of the hang cleans they will start their bar burpees/Uturns                                                  Once the burpees/uturns are complete they will move back to the bar and perform                                                  another 2 rounds of cleans and burpees/uturns .                                                   Once the 10th burpee/uturn on the 3rd round is finished they will move                                                 to the finish mat.                                                                                                 "

3 Rounds for Time: 36 cal Row 18 Synchro Chest to Bar Pull-ups 6 Synchro Hang Squat Cleans @ 80 / 60kg Time Cap: 13 Minutes

Part 1 (Top 5 Teams): For Time: 20 Sync. Burpee Box Jump Overs 20 Strict Handstand Push-ups 10m Handstandwalk (each Athlete) Time Cap: 5 Minutes Part 2 (Top 4 Teams): AMRAP 6 (You go, I go per full Round): 8 / 6cal Airbike 16 Toes To Bar Part 3 (Top 3 Teams): For Time: Partner A: 2 Rounds: 8 Power Cleans 8 Front Squats 8 Shoulder To Overhead Weights: 70 / 50kg - directly into -  Partner B: 2 Rounds: 8 Power Snatches 8 Overhead Squats 8 Hang Squat Snatches Weights: 50 / 35kg Time Cap: 10 Minutes

AMRAP: 9 Cleans 6 Pull Ups 3 Handstand Push Ups