WOD Explorer

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

For Time: 30 Wallballs 15 Cleans 25 Jumping Pull ups/ Pull ups 15 C&J 25 Jumping Pull ups/ Pull ups 15 Snatches 30 Wallballs  *For all weights & standards please read the movement standards carefully!

For time: 30 Toes to Bar 30 Squat clean (1. d-ball 50/30kg, 2. 2DB 22.5/15kg) 30 Toes to bar  30 Box Step over (1. d-ball 50/30kg, 2. 2DB 22.5/15kg) 30 Toes to bar  All movements are done syncro in pairs while 3rd athlete is resting. Time cap: 12min

For load: Each athlete picks one lift that they will do:  1 RM Thruster, 2RM Snatch or 3RM Clean All have 7min time window to find their max. Score is total weight in kg

For time:  20 Ring muscle-ups 80 Syncro Wallball 9/6kg in pairs 40 Power clean 80/55kg 20 Ring muscle-ups 40 Shoulder to overhead  80/55kg 80 Syncro Wallball 9/6 kg in pairs 20 Ring muscle-ups Time cap: 20min

In 4 minutes 1 RM komplex: 1 clean 1 front squat 1 shoulder to overhead

For Time: 50 wall ball 15 burpee box step up 8 m overhead lunge 15 clean 8 m overhead lunge 10 burpee box jump 8 m overhead lunge 10 shoulder to overhead 8 m overhead lunge 5 burpee box jump over 8 m overhead lunge 5 clean&jerk Time Cap:12 min

For Time: 20m Worm Lunge 15 Worm Clean & Jerk 20m Worm Lunge 60 Pull-Ups (3's) 20m Worm Lunge 15 Worm Clean & Jerk 20m Worm Lunge Max BMU in 3s Time Cap: 10mins

For Time: 30 Worm Deadlift 30 Burpee Over Barrier (3s) 30 C2B Pull Ups (3s) 20 Worm Thrusters 40 Team Skips 12 Legless Rope Climbs (1s) 10 Worm Clean & Jerk 30 Sandbag Over Barrier 15 BMU (3s)

WOD 1 - Timecap 12 Minutes  0:00-6:00 = WOD 1A 3 Deadlift + 2 Hang Clean + 1 Shoulder to Overhead 06:00-07:00 = TRANSITION 07:00-12:00 = WOD 1B ROCKET  5 Rounds of: 9 Deadlift 70/50 6 Hang clean 3 Shoulder to Overhead  KENNEDY 5 Rounds of:  9 Deadlift 60/42.5 6 Hang clean 3 Shoulder to Overhead  WOOD 4 Rounds of: 9 Deadlift 50/35 6 Hang clean 3 Shoulder to Overhead

For weight: 1 Clean (any style) 1 Front Squat 1 Shoulder to Overhead Every athlete has 5 minutes to find their max lift.

Part A: AMRAP 6 min Buy-In: 40 cal BikeErg 30 Single Unders 4 lanes Bear Crawl 2 min REST Part B: For time 9-6-3 KB Hang Clean&Jerk (1x16/1x12kg) Pull Ups TC: 4 min split reps as you like

Skill - Moana For Time: (Time cap 9:00) Buy in: 30 Secs Freestanding Handstand Hold  4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 20 Unbroken Double Unders - 20 Unbroken Single Unders* 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders * 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold  Rest 4min straight into workout 3B ------------- Workout Weights + Changes Male Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover  Male Under 13-14: 15kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 13-14: 12.5kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Male Under 15-16: 20kg Female Under 15-16: 15kg  Male Under 17-18: 25kg Female Under 17-18: 20kg Workout Flow: Athletes start behind the line. When they hear ‘GO!’ they head to the area for the freestanding handstand hold. Judges will time how long the athletes hold the position. After reaching a total of 30 seconds, the athlete moves to the rig for 4 rig complexes. They must perform the movements in the specified order, but can break the reps as needed. Once finished, they go to the rope for Crossover Single Unders, followed by Alternating DB Hang Clean & Split Jerk. Then, it's back to the rig for another complex, following the same rules. After that, they return to the rope to complete the required unbroken reps. If they fail to do so, the count resets for that movement. After finishing, the athlete picks up the dumbbell for 12 Alternating DB Hang Clean & Split Jerks. Finally, they complete the last gymnastic complex, followed by Crossover Double Unders and Alternating DB Hang Clean & Split Jerk, before finishing with a buyout of the Freestanding Handstand Hold. The athlete finishes by going back over the line to where they started. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score.  Movement Standards: HANDSTAND HOLD - ID 12.04 Athlete supporting the body in a stable vertical position by balancing on the hands.  REP START  Inverted (upside – down) position.   Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP END  Inverted (upside – down) position.  Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP REQUIREMENTS  Hands must remain within designated area throughout the full rep.  Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  Maintain requirements until time goal is met. TOES-TO-BAR - ID 7.01 Athlete hanging from a horizontal bar moves toes to contact bar.  REP START  Vertical hang from horizontal bar.  Hips fully extended.  Heels break the vertical plane directly under the bar.  REP END  Toes on both feet touch the bar simultaneously.  The contact point is within the width of the hands.  REP REQUIREMENTS  None.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. PULL-UP - ID 7.04  Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START  Vertical hang from horizontal bar.  REP END  Bottom plane of the chin breaks the top-most horizontal plane of the bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. CHEST-TO-BAR PULL-UP - ID 7.05  Athlete hanging from a horizontal bar pulls himself up until chest come in contact with the bar.  REP START  Vertical hang from horizontal bar.  REP END  Chest in contact with the horizontal bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. BAR MUSCLE-UP - ID 7.07 Athlete hanging from a horizontal bar pulls himself up over the bar, and continues to press out finishing in a support position above the bar.  REP START  Vertical hang from horizontal bar.  REP END  Vertical support.  REP REQUIREMENTS  No portion of the body below the thighs can move over the top-most horizontal plane of the bar.  Must pass through a portion of the dip.  CYCLE & POST REP  The athlete may not rest on top of horizontal bar in any other way than vertical support. If so happens, athlete needs to jump down to floor before achieving a new rep start. SINGLE UNDER - ID 10.06 Athlete jumps rope with the rope passing one time under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand. REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER - ID 10.07  Athlete jumps rope with the rope passing two times under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER CROSSOVER - ID 10.10  Athlete jumps rope with the rope passing two times under their feet per jump crossing their hands in front of them during one of the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner SINGLE UNDER CROSSOVER - ID 10.11  Athlete jumps rope with the rope passing one time under their feet per jump crossing their hands in front of them during the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. HANG CLEAN & SPLIT JERK - ID 4.09 Athlete moves the dumbbell in two motions from above the knees to overhead. The shoulder to overhead portion of the lift has to be a split jerk. REP START  Hang position.  REP END  Overhead lock-out. REP REQUIREMENTS  Object is moved in one fluid motion from ground to shoulders and in a second motion from shoulders to a overhead position. For the split, the entire front foot must be placed further in front than the toes of the back foot. The foot that moves forward must be the opposite to the hand the dumbbell is in. Both feet must move away from each other.  Adhere to hang rule. CYCLE & POST REP  Object can be returned to rep start in any controlled manner as long as it adheres to the hang rule.

Mixed Modal - Tarzan 4 Rounds for time: 2 Rope Climbs 30m Shuttle Runs 6 Cleans (Anyhow) 30m Shuttle Runs ---------------------- Workout Weights + Changes Male Under 12: 30kg / 9ft rope Female Under 12: 25kg / 9ft rope Male Under 13-14: 50kg / 12ft rope Female Under 13-14: 40kg / 12ft rope Male Under 15-16: 70kg / 15ft rope Female Under 15-16: 50kg / 15ft rope Male Under 17-18: 80kg / 15ft rope Female Under 17-18: 55kg / 15ft rope Workout Flow: Athletes start behind the line. When they hear "GO!", they rush to the rope for 2 climbs. Next, they do 30m shuttle runs (3x10m), followed by 6 Cleans, and then another 30m of shuttle runs to finish the round. This pattern repeats for all rounds. To complete the workout, athletes finish their shuttles by crossing the start/finish line. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score. Movement Standards: ROPE CLIMB - ID 11.01  Athlete climbs up a suspended vertical rope. REP START  Standing free.  REP END  Standing free.  REP REQUIREMENTS  Touch designated target with one hand. After touching target, show control below designated decent line, which means that both hands must go under the decent line before jumping off the rope.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. SHUTTLE RUN - ID 9.02 Athlete runs back-and-forth touching hand to the ground on each turn.  REP START  Standing free behind the start line.  One hand in contact with the ground behind the start line.  REP END  Standing free behind the end line.  One hand in contact with the ground behind the end line. REP REQUIREMENTS  None.  CYCLE & POST REP  Continuous segments: rep end is a valid new rep start.  Otherwise: the athlete may return to rep start in any controlled manner. CLEAN, ANYHOW - ID 3.01  Athlete moves object from ground to shoulders in one fluid motion.  REP START  Object-on-ground.  Hand(s) on object  REP END  Front-rack lockout.  REP REQUIREMENTS  Object is moved in one fluid motion from ground or hang to front rack.  Must be a clean movement.  CYCLE & POST REP  Object can be returned to rep start in any controlled manner.

5 minutes to find 1RM complex 1 Clean 2 Front Squat 1 STOH Followed by  30 sec Max Echo Bike Score is kg and calories combined for both athletes Athlete 1 goes in 0-6 mins, Athlete 2 goes in 6-12 mins.

1 REP MAX CLEAN 00'00-06'00: FEMALE 1 06'00-12'00: FEMALE 2 12'00-18'00: MALE SCORE: TOTAL LOAD (3 ATHLETES)

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

On a 20-minute clock      PART 1 0:00 - 4:00 3RM hang clean and jerk 4:00 - 5:00 - Rest PART 2 5:00 - 13:00 For time 20-40-60-80 double unders 8-6-4-2  wall walk complexes 13:00 - 14:00 Rest PART 3 14:00 - 20:00 1 RM squat clean 2A (part 1 + 3) & 2B (part 2) are two separate scores --- NOTES Prior to starting, set up all measuring lines for the wall walks as shown on the " WORKOUT DESCRIPTION" (link above). Before starting the timer, clearly show the bar and weights to be used. The barbell can be placed anywhere on the floor and may stay pre-loaded to any weight. Qualifier 25.2 is executed on a 20-minute running clock. Part 1 begins at “”3, 2, 1, … Go!” The athlete will have 4 minutes to find the heaviest load possible for 3 reps of the complex: hang clean and jerk. The whole complex should be performed unbroken. The athlete may make as many attempts as they’d like within the 4-minute time cap and may have assistance loading the barbell between attempts. Before any additional attempt, clearly show to the camera the plates about to be used. Any successful attempt where the barbell leaves the ground before the 4-minute time cap will count. The score for this section (Part 1) will be the heaviest successful lift (in kilograms). After a minute rest (4:00 – 5:00), the athlete will have to perform Part 2.  Part 2 begins at 5:00 on the clock with the athlete standing behind the jump rope and the rope on the ground. After “3, 2, 1, … go”, take the rope and perform 20 double unders. After that, move to the wall and perform 8 reps of the wall walk complex, which includes 1 wall walk plus 1 strict chest-to-wall handstand push-up (both counted as 1 rep). Next move back to the jump rope and complete 40 double unders, followed by 6 wall walk complexes. Then 60 double unders, followed by 4 wall walk complexes. The last round requires the athlete to perform 80 double unders and 2 wall walk complexes.   The athlete’s score for Part 2 (25.B) is the time or reps completed by the 13:00 mark (8-minute time cap). From 13:00 till 14:00 the athlete will take a minute of rest. For Part 3 the athlete will have 6-minutes (14:00 – 20:00) to find the heaviest load possible for 1 squat clean. The athlete may make as many attempts as they’d like within the 6-minute time cap and may have assistance loading the barbell between attempts. Any successful attempt where the barbell leaves the ground before the 20-minute time cap will count. The score for this section (Part 3) will be the heaviest successful lift (in kilograms). There are 2 scores in this workout Qualifier 25.A: Sum of weights of parts 1 & 3. Qualifier 25.B: The time to finish the workout or reps completed by the 8-minute time cap (Part 2).

AMRAP 10min: 1-2-3-4-5-6-7-8-... Dumbell Devils press 2x22.5/15kg Burpee box jump over 60/50cm *After each set 8 Chest to bar pull-ups ***Score is total number of reps (Devils press + BBJO + CTB) Workout flow Before starting the workout, introduce yourself and show all required equipment, measurements and weights.  Athletes start standing tall infront of the dumbells. On the mark 3, 2, 1 and go, athletes perform 1 Devils press, then 1 Burpee box jump over and then does 8 Pull-up movements. After that is completed athletes moves to 2 Devils presses, 2 Burpee box jump overs and 8 Pull-up movements.  Each round you add one rep to both Devil presses and Burpee box jump overs, but number of Pull-up movement stays the same. You are working until all 10 minutes are expired. Timer has to be visible in whole video. Standards Devils press – Both palm has to be on dumbells throughout the whole movement.  Rep starts with chest is touching both dumbells and finishes when dumbells are overhead with knees, hip, shoulders and elbows in extended position. Dumbells can be lifted both in „Snatch“ and „Clean&jerk“ style as long as it finishes above head with whole body extended. Burpee Box jump over – Rep starts with chest and thighs touching the floor, return to both feet. Jumping and stepping in and out of burpee is permitted. Athlete must use two foot takeoff for box jump, both feet must touch top of the box. Both jumping and stepping down is permitted. No other part of the body can't make contact with the box. Chest to bar – Rep start with both arms fully extended and feet of the ground. The rep is credited when chest clearly touches the bar at or bellow collarbone. Using gymanstics grips is permitted, but not with tape wrapped bar. Pull-up – Rep start with both arms fully extended and feet of the ground. The rep is credited when the chin clearly breaks the horizontal plane of the bar. Using gymanstics grips is permitted, but not with tape wrapped bar.

AMRAP 7min: 1000m/900m Row Max reps Clean and Jerk 90/60kg ***Score is total reps of Clean and jerk Workout flow Before starting the workout, introduce yourself and show all required equipment, measurements and weights.  Athletes start while seating on Concept2 rower.  On the mark 3, 2, 1 and go, athletes row 1000(m)/900(f) meters on Concept2 rower. After you have rowed 1000/900m you start working on Clean&Jerks. You are working until all 7 minutes are expired. Timer has to be visible in whole video. Standards Row – Row starts with athlete sitting on Concept2 rower. Prior to starting hand must be off the handles. Row start from 0m and athletes row until 1000m for males or 900m for females.  Athlete can get off the rower only when rower screen has passed prescribed meters. Clean&Jerks - For clean, athlete must bring barbell from floor to shoulder/front rack position in one smooth motion. Any style of clean in permitted: muscle, power, squat or split. While doing clean, no other part of the body except feet can touch the floor.  For Jerk, athlete must bring barbell from shouldr/front rack position to overhead in one smooth motion. Any style of Shoulder to overhead is permitted: strict press, push press, power jerk, squat jerk or split jerk. At the top of the jerk knees, hips, shoulder and elbows must reach full extension with the barbell directly over middle of athlete’s body and the feet in line under the body. Any style of Snatch in not permitted.

Event 4 - Beacharena (TC: 9) 200m Run  40 Fatbar-Squatcleans  200m Run  40 Fatbar-StO  RX: 68  / 48 INT 48 / 38 SC 38 / 28

Event 4 - Beacharena (TC: 9) 200m Run  40 Fatbar-Squatcleans  200m Run  40 Fatbar-StO  RX: 68  / 48 INT 48 / 38 SC 38 / 28

Event 4 - Beacharena (TC: 9) 200m Run  40 Fatbar-Squatcleans  200m Run  40 Fatbar-StO  RX: 68  / 48 INT 48 / 38 SC 38 / 28

RX 21-15-9 each, alternating full rounds (Cap 12min) Calories Row Burpee Jump Over Rower At 12min mark right into: For total weight P1+P2 (Cap 7min) 1RM Clean & Jerk  SCALED 21-15-9 each, alternating full rounds (Cap 12min) Calories Row Burpee Step Over Rower At 12min mark right into: For total weight P1+P2 (Cap 7min) 1RM Clean & Jerk 

EMOM 12: 5 REP MAX FRONT SQUAT [ATHLETE 1] 4 REP MAX FRONT SQUAT [ATHLETE 2] 3 REP MAX FRONT SQUAT [ATHLETE 3] 2 REP MAX FRONT SQUAT [ATHLETE 4] SCORE = COMBINED POWER OUTPUT  PAIR 1 WILL BEGIN 0-6 MINUTES PAIR 2 WILL THEN BEGIN 6-12 MINUTES EACH INDIVIDUAL WILL ALTERNATE EMOMS MUST BE CLEANED FROM THE FLOOR YOU CAN SQUAT CLEAN FIRST REP 

AMRAP 12: [PAIR 1] 8 SYNCHRO DUMBBELL GROUND TO OVERHEAD 8 SYNCHRO BURPEE OVER DB SPRINT AND TAG NEXT PAIR [PAIR 2] 8 SYNCHRO DUMBBELL THRUSTERS 8 SYNCHRO BURPEE OVER DB WEIGHTS: 1X10KG, 1X12KG, 2X15KG, 1X22.5KG SCORE = TOTAL ROUNDS & REPS COMPLETED ONCE YOU HAVE CHOSEN YOUR WEIGHT YOU MUST STICK WITH IT THROUGHOUT WORKOUT YOU CAN DB SNATCH OR CLEAN & JERK

16 MINUTE WINDOW [2:00] 20 SYNCHRO HIGH KNEES [3] MAX SYNCHRO POWER CLEANS [4] [4:00] 15 SYNCHRO TOES TO BAR [2] MAX SYNCHRO POWER CLEANS [4] [6:00] 10 BAR MUSCLE UPS [2] *NOT SYNCHRO MAX SYNCHRO POWER CLEANS [4] [8:00] 5 WALL WALKS [1] MAX SYNCHRO POWER CLEANS [4] [10:00] 5 WALL WALKS [1] MAX POWER CLEANS [4] [12:00] 10 BAR MUSCLE UPS [2] *NOT SYNCHRO MAX POWER CLEANS [4] [14:00] 15 SYNCHRO TOES TO BAR [2] MAX POWER CLEANS [4] [16:00] 20 SYNCHRO HIGH KNEES [3] MAX POWER CLEANS [4] WEIGHTS: 25/35/50/60KG SCORE = MAX REPS OF POWER CLEANS

MIXED MODALITY (Team of 2) Note: M2F2 De som kör detta test får inte köra Test 2 Strength Tid: 86:00 - 100:00 Vila: 100:00 - 108:00 AMRAP 14 minutes: 12 synchronized barbell movement*  16 calories ski-erg 100 double unders Vikter: Öppen 60/42.5 kg Veteran 50/35 kg Flöde: - Start: Laget startar bakom startlinjen. - När tiden startar får båda atleterna gå in på golvet och påbörja 12 synkade reps med skivstången.  - Atleterna står på led, dvs. den ena atleten kommer kolla den andra atleten i ryggen. - Därefter måste en atlet ta sig tillbaka till startlinjen, medan den andra påbörjar kalorier på ski ergen.  - Efter det ska 100 double unders utföras. - Detta flöde upprepas så långt paret hinner under totalt 14 minuter. - Varje varv kommer den synkade skivstångsrörelsen att ändras enligt följande: Varv 1: Front squats Varv 2: Clean Varv 3: Shoulder to overhead Varv 4: Thrusters Varv 5: Overhead squats Om laget hinner till varv 6, startar de om från början med front squats, följt av clean och så vidare. - Alla byten sker bakom startlinjen och det är fria byten.  - När en atlet har avslutat en övning och nästa moment är synkat, ska atleten på golvet stanna kvar. Den andra atleten får då beträda golvet, detta får först ske när atleten på golvet har slutfört sin övning. Förtydligande standards: Synchronized barbell movement - Front squat - synk i botten och toppen. Det är tillåtet att starta med squat clean men den repen räknas inte.  - Clean - synk i toppen - Shoulder to overhead - synk i toppen - Thruster - synk i toppen - Overhead squat - synk i toppen och botten. Det är tillåtet att starta med squat clean men den repen räknas inte.  Score: Tid eller antal reps vid time cap Alla standards finns att läsa i movement standards    

POWER (Team of 4) Note: MMFF Tid: 108:00 - 120:00 For time: One round for each athlete 40/30 cal Echo Bike 20 dual DB hang to overhead Vikter: 2 x 22.5 kg / 2 x 15 kg Flöde: - Start: Sker bakom angiven linje. På signal tar sig M1 fram till Echo Bike och påbörjar sina kalorier.  - När 40 kalorier är uppnådda utför M1 20 dual DB hang to overhead. Därefter springer M1 fram till angiven mållinje. - När M1 passerat angiven mållinje ger domaren signal till M2 att ta sig in på banan. - M2 genomför samma moment – 40 kalorier på Echo Bike följt av 20 dual DB hang to overhead och springer över mållinjen. - Domaren ger signal till F1 att ta sig in på banan som börjar utföra 30 kalorier på Echo Bike följt av 20 dual DB hang to overhead. Därefter springer F1 över mållinjen. - Domaren ger signal till F2 att ta sig in på banan som börjar utföra 30 kalorier på Echo Bike följt av 20 dual DB hang to overhead. Därefter springer F2 över mållinjen och laget får en tid. - Det är tillåtet för nästa atlet att justera höjd på echo bike när föregående atlet utför db hang to overhead. Men måste ta sig tillbaka till startlinjen innan start av sin tur. - M2, F1 och F2 måste nollställa echo bike innan start. Detta får göras när föregående atlet utför sina DB hang to overhead. - Nedtagning av hantlar måste göras kontrollerat. Det innebär att inte släppa dem förrän de ligger på golvet. Släpps hantlarna tidigare kommer det ge en no rep. Förtydligande standards: - Echo Bike - nollställs av atleterna själva. - DB hang to overhead - det är tillåtet att göra db hang snatch och db hang clean + press. Score: Tid eller antal reps vid time cap. Alla standards finns att läsa i movement standards    

Brief Description Teams will have 12 Minutes for each athlete to establish a heavy Bella Complex: 1 Clean 1 Shoulder to Overhead 1 Front Squat 1 Shoulder to Overhead Workout Flow Teams will start with an empty barbell and a full set of plates. On 3, 2, 1, Go, athletes will load their barbells and take it in turns to perform a Bella Complex. Before each attempt, the athlete must confirm their attempt weight with the judge. The score will be the total combined weight of the heaviest lifts per athlete. Movement Standards Clean Starts with the barbell on the floor; any clean variation is acceptable to reach front rack, including a muscle clean, power clean, squat clean, split clean.  The rep is counted when the barbell finishes in the front rack position, athletes stood in extension. A thruster is allowed to transition directly into the first shoulder to overhead. If a rep is missed with an athletes knee touching the ground this would be a no rep. Shoulder to Overhead Starting in the front rack position, athletes may use either a strict press, push press, push jerk, split jerk (or thruster as per above). The barbell must reach above head, with elbows, hips and knees to extension; feet under hips in control, and barbell stacked directly overhead rather than in front. Front Squat Athletes will then return the bar to the front rack position, and squat. The hip crease must clearly drop below the knee before standing. After depth, athletes can either stand up with the barbell in the front rack position, or transition immediately into the final shoulder to overhead as a thruster. Second Shoulder to Overhead Again starting in the front rack position, athletes may use either a strict press, push press, push jerk, split jerk (or thruster above). The rep is counted when the barbell is above head, with elbows, hips and knees to extension; feet under hips in control, and barbell stacked directly overhead rather than in front. Athletes will face out to the crowd to perform their attempts; barbell clips must be used outside all plates. If an athlete misses a rep during their attempt, they may carry on and repeat the movement as long as the barbell has not touched the ground. Athletes must wait for their judge to signal a good rep before dropping their barbell. Team mates can load the barbell for each other.