WOD Explorer

30 wall ball 2 rope climb 21 deadlift 20 wall ball 2 rope climb 15 hang clean 10 wall ball 2 rope climb 9 shoulder to overhead wall ball: 4 kg barbell: 30kg

12 Minutes 6 minutes to find a 1RM Back Squat each 6 minutes to find a 3RM Deadlift each

30-20-10 Deadlift (120 kg) Box jump over (75 cm) Toes to bar (sync) Time cap: 9 min. Atletler başlangıç çizgisinin gerisinde konumlanır ve süre başlatıldığında antrenmana başlarlar. Event süresi 9 dakikadır. Atletler bu süre içerisinde Eventi tamamlamaya çalışır. Skor, toplam tekrar sayısı veya Eventin tamamlanma süresi üzerinden belirlenir. DEADLIFT Atletler harekete barın yerde olduğu pozisyonda başlar. İstedikleri tutuş genişliği ve tekniği kullanabilirler. Hareket, barın yukarı pozisyonda olduğu ve kalça ile diz eklemlerinin tam ekstansiyona ulaştığı noktada tamamlanır. Partnerler tekrar sayılarını diledikleri şekilde paylaşabilirler. BOX JUMP OVER Atletler tekrar sayılarını diledikleri şekilde paylaşabilirler. Atletler harekete, ayaklar yerdeyken kutunun üzerine sıçrayarak başlarlar. Çift ayakla sıçrama zorunludur. Kutunun üzerinden adımlayarak inmek zorunludur. Aşağı atlanması durumunda tekrar geçersiz (“no rep”) sayılır. 75 cm kutu yüksekliği için istisnai olarak aşağı atlanmaya izin verilir. Ancak hiçbir koşulda “bunny hop” tekniği kullanılamaz. T2B Atletler harekete bara asılı pozisyonda başlarlar. Toes to Bar (T2B) hareketinde geçerli tekrar için: * Atletin ayak parmak uçlarının bara temas etmesi, * Temas öncesinde ayakların barın arka düzlemini (tutunulan barın gerisini) geçmesi gerekmektedir. Bu standartların sağlanmaması durumunda tekrar geçersiz (“no rep”) sayılır. Kategorisine bağlı olarak hareket tek atlet veya senkron şekilde gerçekleştirilebilir. Senkron tekrarlar için her iki atletin de aynı anda bara temas etmesi zorunludur. ------------------------- Athletes will position themselves behind the starting line and begin the workout at the start signal. The event has a 9-minute time cap. Within this time, athletes aim to complete the event. The score will be determined either by the total number of repetitions completed or by the time taken to complete the event. DEADLIFT Athletes begin the movement with the barbell on the ground. They may use any grip width and technique of their choice. The repetition is complete when the barbell is brought to the top position with full extension of the hips and knees. Partners may divide the repetitions in any manner they choose. BOX JUMP OVER Athletes may divide the repetitions in any manner they choose. Athletes begin the movement by jumping onto the box from the ground. A two-foot takeoff is required. Athletes must step down from the box. Jumping down will result in a “no rep.” An exception is made for the 75 cm box height, where jumping down is permitted. However, the “bunny hop” technique is not allowed under any circumstances. TOES TO BAR (T2B) Athletes begin the movement in a hanging position on the bar. For a valid Toes to Bar (T2B) repetition: The athlete’s toes must make contact with the bar, The feet must pass behind the vertical plane of the bar before contact. Failure to meet these standards will result in a “no rep.” Depending on the division, the movement may be performed by a single athlete or in synchronized fashion. For synchronized repetitions, both athletes must make contact with the bar at the same time.

Part A 32 Worm Deadlifts  Any 2 athletes working 16 Rope Climbs Any 1 athlete working

8 rounds for time (timecap 15 Min.) 4 clean & jerk 80/55kg *partner hold barbell top of deadlift hold 8 handstand push up *partner holds top of push up 12 toes to bar *partner in dead hang *Every athlete must complete one round

Time Cap: 11 minutes (0:00–11:00) Workout #1 (Pair 1): Row For Time: 150 calories on the rowing machine ניתן לחלק קלוריות באופן חופשי. לאחר השלמת 150 קלוריות – מנוחה עד סוף מגבלת הזמן (11:00). Workout #2 (Pair 2): Deadlift + Burpees Over Bar (Relay Style) For Time: Complete the following relay-style sequence using a 100 kg (Men)/65 kg (Women) barbell: 15 Deadlifts: Athlete 1 15 Burpees Over Bar: Athlete 1 15 Deadlifts: Athlete 2 15 Burpees Over Bar: Athlete 2 12 Deadlifts: Athlete 1 12 Burpees Over Bar: Athlete 1 12 Deadlifts: Athlete 2 12 Burpees Over Bar: Athlete 2 9 Deadlifts: Athlete 1 9 Burpees Over Bar: Athlete 1 9 Deadlifts: Athlete 2 9 Burpees Over Bar: Athlete 2 6 Deadlifts: Athlete 1 6 Burpees Over Bar: Athlete 1 6 Deadlifts: Athlete 2 6 Burpees Over Bar: Athlete 2 Time Cap: 11 minutes (begins after Part One ends) Workout #3 (Pair 1, now at Barbell): Front Squat + Toes to Bar (Relay Style) For Time: Complete the following relay-style sequence using a 60 kg (Men)/35 kg (Women) barbell: 15 Front Squats: Athlete 1 15 Toes to Bar: Athlete 1 15 Front Squats: Athlete 2 15 Toes to Bar: Athlete 2 12 Front Squats: Athlete 1 12 Toes to Bar: Athlete 1 12 Front Squats: Athlete 2 12 Toes to Bar: Athlete 2 9 Front Squats: Athlete 1 9 Toes to Bar: Athlete 1 9 Front Squats: Athlete 2 9 Toes to Bar: Athlete 2 6 Front Squats: Athlete 1 6 Toes to Bar: Athlete 1 6 Front Squats: Athlete 2 6 Toes to Bar: Athlete 2 משקל: גברים – 60 ק"ג / נשים – 35 ק"ג  מבנה העבודה: בדיוק כמו בחלק הראשון: 15–12–9–6 חזרות Relay. כל ספורטאי משלים את כל הסט שלו לפני שהשני מתחיל. Workout #4 (Pair 2, now at Rower): Row For Time: 150 calories on the rowing machine ניתן לחלק קלוריות כרצונם.

“Same Same But Different” For Time:
Athletes 1&2
45 Partner Deadlifts 115kg  45 Synchro Bar Facing Burpees

Athletes 3&4
21-15-9 Partner Deadlifts 115kg Synchro Bar Facing Burpees - Partner Deadlift = One barbell Unevenly Loaded - 15min Cap

For Time: 3 rounds of: 5 Bar Muscle-ups 5 Handstand Push-Ups on Parallettes (No Deficit) Immediately into 1 Round of: 50 Double Unders (Use Your Own Rope) 500 Meter Row 50 Double Unders (Use Your Own Rope) Immediately into 3 Rounds of: 10 Deadlifts (45/35kg) 10 Shoulder to Overhead (45/35kg) 10 Front Rack In-Place Reverse Lunges (45/35kg)

For Time: 3 rounds of: 5 Bar Muscle-ups 5 Handstand Push-Ups on Parallettes (No Deficit) Immediately into 1 Round of: 50 Double Unders (Use Your Own Rope) 500 Meter Row 50 Double Unders (Use Your Own Rope) Immediately into 3 Rounds of: 10 Deadlifts (45/35kg) 10 Shoulder to Overhead (45/35kg) 10 Front Rack In-Place Reverse Lunges (45/35kg)

A) Minute 00:00 - 02:00 Max. Reps Deadlift B) Minute 03:00 - 05:00 Max. Reps Line Facing Burpees C) Minute 06:00 - 12:00 Max. weight of the following complex: 1 Clean + 1 Hang Clean + 1 Shoulder to Overhead * For all standards and weights read the movement standards on the scorecard!

AMRAP 4 10m Sled Push 1-2-3-4-... Sinchronised Burpees Rest 1' AMRAP 4 P1: KB Deadlift Hold P2: Max. Heavy Rope Single Unders Rest 1' AMRAP 4  8 BB Thrusters 4 Shots in Target

12 Rounds For Time Alt. Full Round b/t Partners 2 Rounds (each) of 6 BFB 10 Deadlift (83/52) | (60/43) 2 Rounds (each) of 8 BFB  8 (102/70) | (83/52) 2 Rounds (each) of 10 BFB  6 (110/75) | (93/60) Cap: 10:00 minutes.

PART A Max Wall Walks in 2' Note:  Divide as wanted Rest 1' PART B For Time: 90 Wall Balls 90m Farmer Walk @24/16kg 60 KB Deadlift @24/16kg 30m Walking Lunge Sync @24/16kg 30 Pull Ups Note: Wall Ball/Deadlift/Pull Ups divide as wanted Farmer Walk: each 50 meters  Walking Lunge: one KB for each athlete

8 min. to find (4 min. for each athlete) 1 rep max Single Arm Deadlift

8 min. to find (4 min. for each athlete) 3 rep max Deadlift

Part A For time: 3 rounds: 10 Worm Deadlifts 15 Synchro Burpee Over The Worm 20 Synchro DB Goblet Squats (22,5/15kg) Time cap: 10 min Rest: 2 min Part B 8 min. AMRAP (IGYG) 6 Pull Ups 8 Handstand push ups (Abmat/ 10kg +Abmat) 10 Alt. Partner Pistol Squats

PART A: EMOM 9 MIN MIN 1: MAX BARBELL STRICT PRESS (M) MIN 2: MAX BARBELL STRICT PRESS (F) MIN 3: MAX BARBELL BACK SQUAT (M) MIN 4: MAX BARBELL BACK SQUAT (F) MIN 5: MAX BARBELL DEADLIFT (M) MIN 6: MAX BARBELL DEADLIFT (F) MIN 7: REST MIN 8: MAX BARBELL TANDEM DEADLIFT (M+F) TIER 3: 20/15 - 30/20 - 40/25 - 110KG TIER 2: 30/20 - 40/25 - 50/30 - 140KG TIER 1: 40/25 - 50/30 - 60/35 - 170KG 170 = bar + red + blue + yellow + green + black 140 = bar + red + blue + yellow 110 = bar + red + blue PART B: 4MIN AMRAP BIKE ERG - SEATLESS AND BLIND PART C: 10MIN AMRAP 12M SYNCHRO WP CARRY 6 TOES TO BAR * 12 WP BURPEE G2OH * 60 HEAVY ROPE SINGLE UNDERS * * YGIG TIER 3: 10/5KG WP (FRONT CARRY) - KNEES TO CHEST TIER 2: 15/10KG WP (FRONT CARRY) - TOES TO TARGET TIER 1: 20/15KG WP (OVERHEAD CARRY - TOES TO BAR

For time 8 synchro shuttle run 20 thruster (40/25) 8 synchro burpee over bar 40 squat clean (40/25) 8 synchro shuttle run 60 Deadlift (60/45) 8 synchro burpee over bar TC: 12' *1 Sh. Run = 2×8m

Test 1.2 Power (Team of 2) Note: M + F Tid: 17:00 - 22:00 Vila: 22:00 - 29:00 For time: 30 sync deadlifts 20 sync hang power clean 10 sync shoulder to overhead Vikter: Öppen 60/42,5 kg Teens 55/37,5 kg Veteran 50/35 kg Skalad 35/25 kg Flöde Start sker bakom startlinjen. När klockan startar springer M + F in till stängerna. M + F kommer stå riktade åt samma håll så att  M kollar F i ryggen och F har stången närmst startlinjen enligt floor plan. M + F kommer stå vända med ögonen mot startlinjen. Därefter utför M + F 30 synkade deadlift, 20 synkade hang power cleans + 10 sync shoulder to overhead. Målgång sker bakom startlinjen. Förtydligande standard Sync i deadlift, hang power clean och shoulder to overhead sker i toppläget.  Utrustning/lag: 1 skivstång 15 kg + rätt vikt enligt klassen 1 skivstång 20 kg + rätt vikt enligt klassen 4 skivstångslås Score: Tid eller reps vid time cap Standard https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf   Domarbriefing https://youtu.be/6GbIMv3zRtc   Floorplan https://swe3f.se/wp-content/uploads/2025/03/Floorplan_Seriematch-1.pdf   Anpassning äldre ålderskategori https://swe3f.se/wp-content/uploads/2025/03/ClubSeries_anpassning-1.pdf  

Test 3.2 Strength (Team of 2) Note: M1F1 Tid: 17:00 - 22:00 (5 min) Vila: 22:00 - 28:00 (6 min) For max weight: 5RM Deadlift (touch and go) Flöde: Start sker bredvid tomma skivstänger. På signal får M1 och F1 börja ladda sina stänger. M1 och F1 får göra så många försök de vill och lyfta i valfri ordning. Innan varje lyft måste en meddela vikten till domaren. Endast en atlet får lyfta åt gången. Endast M1 och F1 får hjälpa varandra att ta av och på vikter från stängerna. Förtydligande standards: - Alla atleter måste bära skor vid lyft. - Herrar lyfter med 20 kilos stång och damer med 15 kilos stång. - För att vikt och reps ska räknas måste skivstångslås användas. - Lyft måste utföras som touch and go – det vill säga att stången inte får vila på golvet mellan repetitionerna. - Skulle ett lyft underkännas för att en inte exempelvis sträckt ut höften tillräckligt innan stången sänks ner igen så är det en no rep men det är tillåtet att fortsätta och försöka göra en ny rep förutsatt att stången aldrig stannat/dött i marken. Urustning/lag: 1 stång x 20 kg 1 stång x 15 kg 2 skivstångslås (OBS: Dessa räknas inte in i den totala vikten oavsett vikt) Viktplattor (minst): 2x25 kg, 2x20 kg, 2x15 kg, 2x20 kg, 2x15 kg, 2x10 kg, 2x5 kg, 2x2,5 kg, 2x1,25 kg Det är tillåtet att använda fler viktplattor eller annan konstellation så länge alla lag får samma förutsättningar och vikterna är möjliga att lasta korrekt. Exempel: Om ett lag saknar 20 kg-plattor kan 4 x 10 kg användas istället. Score: M1:s och F1:s tyngsta godkända 5RM-lyft. Domarbriefing: https://www.youtube.com/watch?v=807Zp5QQIUM   

2026 SEEDING WORKOUTS // WOD A WOD A1  Find a Max:  Snatch + 2 Overhead Squats    WOD A2  Find a Max:  Clean + 2 Shoulder to Overhead WOD A3 AMRAP - Timecap 3 Minutes: 12 Deadlift 9 Cleans 6 Shoulder to Overhead You must choose your barbell weight:  Males = 40/50/60Kg  Females = 25/35/45Kg  SCORE for WOD A3 = Reps multiplied by weight in KG KEY NOTES // - Tests of strength, barbell skill, power output, strength endurance and strategy - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they dont have to be done together - You can attempt each element multiple times - Parts A1 and A2 have no timecap - Example 1 for A3 - John chooses 50kg and completes 50 reps in 3 Minutes.  Score is 50 reps  x 50 Kg = 2500kg - Example 2 for A3 - Dave chooses 40kg and completes 60 reps in 3 Minutes.  Score is 60 reps  x 40 Kg = 2400kg  - John ranks highest on the leaderboard SECTION A // SCORE WEIGHTING // - WODs in section A count towards 25% of the overall seeding scores. - Within section A the wods are weighted as follows: A1 = 33.3%, A2 = 33.3% and A3 = 33.3% MOVEMENT STANDARDS // Snatch  The barbell must begin on the ground and finish in the overhead position with the arms, hips & knees fully locked out, with the bar held directly over the middle of the body and the feet in line. The bar must move to the overhead position in one smooth motion. A muscle, power, split or full snatch is permitted. No part of the body except the feet may touch the ground during the lift. This is NOT a ground to overhead and a Clean & Jerk is not permitted, nor can the bar be pressed out in a second movement at the top. Overhead Squats At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Clean The barbell will begin on the ground and finish when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  It can be a muscle clean, power clean or squat clean.  Shoulder to Overhead Each rep begins with the barbell on the front of the shoulders and finishes locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn

2026 SEEDING WORKOUTS // WOD D  WOD D1 0:00 - 8:00 21 Deadlifts 70kg/50kg 21 Burpees over the Bar  4 Wall Walks  15 Deadlifts 70kg/50kg 15 Burpees over  the Bar  8 Wall Walks 9 Deadlifts 70kg/50kg 9 Burpees over the Bar  12 Wall Walks 8:00-9:00 Rest 1 Minute WOD D2 9:00-11:00 Max Hand Stand Pushups SCALING WOD D1 // - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. KEY NOTES // - Workouts in D test general metcon ability with a barbell and bodyweight movements as well as a high skill with wall walks and also hand stand pushups - All individual and Pairs athletes will complete these WODS - D1 and D2 will be scored separately but must be done together. - For WOD D1, Wall Walks can be scaled to double kettlebell push presses - Males 20kg, Females 12kg - If you do scale the Wall Walks, when you submit your score, please ensure you tick the scaled box. - Note that if you scale the Wall Walks, you will score lower than any athlete who submits any score for the Rx workout. - You can attempt this workout multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform hand stand pushups, simply put zero as your score. SECTION D // SCORE WEIGHTING // - WODs in section D count towards 25% of the overall seeding scores. - Within section D the wods are weighted as follows: D1 = 60% ad D2 = 40% MOVEMENT STANDARDS // DEADLIFTS This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. BURPEES OVER THE BAR At the bottom, the athlete’s chest and hips must fully contact the ground at the same time before jumping over the bar. Athletes may step or jump out/in at the bottom of the movement. A two footed take off is NOT required, but the athlete must jump over the bar and stepping is not permitted. WALL WALKS To setup, a tape line is placed 60 inches (Males) or 55 inches (Females) from the wall.  A second line sits 10 inches from the wall.  The starting position for wall walks is with your chest, thighs, and feet on the floor, and with your hands behind the 60/55 marked line. Push up to a plank and then walk feet up the wall, and move hands towards the wall until both hands touch the 10 inch tape line.  Both hands must be in contact with the 10 inch tape line at the same time before descending. On the descent, walk feet down the wall and move hands away from the wall - both feet must remain on the wall until both hands touch the start line 60/55 inch line. The rep is only then complete when your chest, thighs, and feet are on the floor with hands touching the starting line. A visible hand release must be made before starting the next repetition. HAND STAND PUSHUPS With Handstand Pushups a tape line is placed 10 inches from the wall and this will be 30 inches in length. The athlete must perform the handstand push-ups with both hands touching the tape line. Any portion of the athlete’s hands may be touching the line (ie 1 finger is OK). If one or both hands is not touching the tape line at any time, the repetition will not count.  At the bottom, the head must make contact with the ground.  The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep.  Only the heels may touch the wall during the repetition and feet may be no wider than the width of the hands at any point. Kipping is allowed. The arms must be fully extended and in line with the body before the athlete may descend.  Each rep begins and ends with the athlete in the lockout position with the heels against the wall, arms fully extended, and shoulders in line with the body. Each rep is credited when the athlete returns to the lockout position with the heels on the wall; arms, hips, and legs fully extended; and shoulders in line with the body.  The movement should be performed on a flat surface.

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

Complete as many reps as possible in 6 minutes Alternating rounds of the following complex: 1 deadlift 1 power clean 1 hang power clean 1 shoulder to overhead Score is the total number of completed complexes.

Complete as many reps as possible in 6 minutes Using 2 dumbbells each, perform alternating rounds of the following complex: 1 deadlift 1 power clean 1 hang power clean 1 shoulder to overhead Score is the total number of completed complexes.

WOD 1 & 2 - Timecap 11 Minutes  00:00 - 05:00 = WOD 1A ROCKET Snatch Deadlift + 2 Hang Snatch + 2 Overhead Squats KENNEDY 2 Deadlift + 2 Hang Clean + 2 Thrusters WOOD 2 Deadlift + 2 Hang Clean + 2 Thrusters 05:00 - 06:00 = TRANSITION 06:00 - 08:00 = WOD 1B  ROCKET AMRAP Snatches for Max Kilos Choose = Males 45/50/55 Females 30/35/40 KENNEDY AMRAP Clean & Shoulder to overhead for Max Kilos Choose = Males 45/50/55 Females 30/35/40 WOOD AMRAP Clean & Shoulder to Overhead for Max Kilos Choose = Males 40/45/50  Females 25/30/35 08:00 - 09:00 = TRANSITION 09:00 - 11:00 = WOD 2 ROCKET, KENNEDY & WOOD BikeErg for Max metres WOD 1A SCORE = Max successful lift in kilos WOD 1B SCORE = Total kilos WOD 2 SCORE = Total metres Scaling // Any scaling below the minimum weights stated would be at a ranking penalty Flow // Athletes will start on the platform and only on GO can load the bar.  Score for WOD 1A is max successful attempt within the 5 minute window.  Note that all aspects of the complex must be fully completed within the 5 minutes to count. There will be additional plates available for any athletes expecting to do more than 127.5kg on the complex. Athletes then load the bar for WOD 1B in the transition window.  Athletes are solely responsible for loading their bar with their chosen weight. Judges may not assist in loading or unloading the bar and clips must be on the bar for all attempts.  All spare plates must be clear of the platform and back to the side of the lifting area. The Score for 1B will be the total weight lifted in kilos within the two minute time frame. Athletes will then move to the BikeErg within the second transition window and set the BikeErg for a 2 minute interval to record metres.  The athlete is responsible for setting their monitor on the bike erg. Athletes will sit on the BikeErg facing the crowd, with hands on the handles, but they cannot move the pedals until GO. On 09:00 they will begin the 2 minute bike interval for max metres.  Athletes can readjust the damper setting before they start their bike and at any time during the workout.  Their score for WOD 2 is max metres within the 2 minute time cap. Movement Standards // Snatch Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs and with a snatch grip. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Hang Snatch The barbell must be deadlifted from the ground and paused, before beginning the hang snatch. The hang position is anywhere between the hip and top of the knee. The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Overhead Squat At the start of the movement the barbell must be held at full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The hip crease must pass below the plane of the knee at the bottom of the squat and will be given when the athlete stands tall, with hips and knees fully extended, feet in line with the barbell in control overhead. Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Hang Clean The barbell must be deadlifted from the ground and paused before beginning the hang clean. The hang position is anywhere between the hip and top of the knee providing the arms are fully extended at the bottom of the hang for every rep. The lift will be given when the bar is in the front rack, with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line.  Thruster This is a standard barbell thruster in which the barbell will be in the front rack after two hang cleans. To start elbows must be clearly in front of the bar with the hips and knees fully extended, feet in line.  This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead.  The hip crease must pass below the plane of the knee. The barbell must come to full lockout overhead and pause momentarily with the hips, knees and arms fully extended, and the bar directly over the mid foot to complete the movement.  Re-bend of the knees once the thruster movement has begun (e.g. jerking the bar) is not permitted. Bars must be under control at all times. Snatch The barbell will begin on the ground.  The bar must be moved in one smooth motion, clean & press is not allowed. The lift will be given when the bar is locked out in control in the overhead position, hips, knees and arms fully extended, and the bar is directly over the middle of the body, feet in line. Pressing out the arms at the top to complete the movement is allowed as long as the barbell does not touch the shoulders or head. It can be a muscle snatch, power snatch or squat snatch. Clean & Shoulder to Overhead The barbell will begin on the ground. The athlete will clean the barbell up to the front rack with the elbows clearly in front of the bar with the hips and knees fully extended, feet in line. It can be a muscle clean, power clean or squat clean.  For the shoulder to overhead the barbell will move from the front rack and finish locked out overhead with the arms, shoulder, hips and knees fully extended, bar over the centre of the body, feet in line. It may be a strict press, push press or push jerk. Bike Erg Monitors should be set to show distance/metres. Athletes are responsible for setting their own damper setting.

WOD 4A & 4B - Timecap 9 Minutes  ROCKET 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 10 Chest to Bar Pullups 10 Burpee Box Jump Over 24''/20'' 10 Toes to Bar 10 Box Jumps Add two reps to each movement until 09:00 KENNEDY 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 Pullups 8 Burpee Box Jump Over 24''/20'' 8 Toes to Bar 8 Box Jumps Add two reps to each movement until 09:00 WOOD 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 American Kettlebell Swings 20kg/12kg 8 Burpee Box Step Up 24''/20'' 8 Hanging Leg Raises 8 Box Jumps / Step Up Add two reps to each movement until 09:00 WOD 4A SCORE = 600m Run Time WOD 4B SCORE = Reps Scaling // Rocket: Chest to Bar Pullups scaled to Pull Ups are at ranking penalty. Kennedy: Pull Ups scaled to American Kettlebells swings 20kg/12kg are at a ranking penalty.  Toes to Bar scaled to Hanging Leg Raises at a ranking penalty Wood: Any further scaling at a ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will head out of the lane by crossing their start mat.  All athletes will run clockwise around the indoor arena and then head out towards the outdoor running track.  Athletes may not overtake each other until they leave the inside of the arena running lane.   On reaching the running track they will complete a 400m lap of the track in a clockwise direction before running back into the arena and then running back round the indoor arena, again in a clockwise direction until they reach their lane.  The run is stated as 600m as its a 400m track plus the connecting distances. Their WOD 4A score is the time both feet are on the mat.   Athletes will immediately start WOD 4B which is continuously moving through the four movements until 09:00.  Once the athlete completes all four movements in a round, the next round has 2 more reps on all movements.  For example in Rocket the athlete completes 10 Chest to Bar Pullups, 10 Burpee Box Jump Overs, 10 Toes to Bar and 10 Box Jumps, then they will complete 12 or each movement, then 14 of each, etc etc Note for Wood: any dropped kettlebell, or any kettlebell not placed upright, will result in a no rep. Their WOD 4B score is how many reps completed by 09:00 Movement Standards // Run Runs start at the end of your lane.  On go you will follow the indoor route around the arena in a clockwise direction.  You cannot overtake athletes until you leave the arena doors.  Once outside you will run to the 400m outdoor track and do one full clockwise lap before returning into the arena, again going clockwise around the arena until you reach the end of your lane.  Only when you reach the end of your lane and step across the edge of the Mat will your run be complete.  Chest to Bar Pullups This is a standard C2B pull-up. It may be strict, kipping or butterfly. 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. Pullups This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar. American Kettlebell Swings Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times. Toes to Bar In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Hanging Leg Raises The athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement. Burpee Box Jump Overs Athletes must be facing and perpendicular to 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. Burpee Box Step Up Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended. Box Jumps The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off. Box Step Ups The athlete must step up onto the box and stand tall to full extension, with the ankles, knees and hips fully extended. The athlete may jump off or step down.

FINAL - Timecap 6 Minutes ROCKET 21 Deadlifts 120kg/90kg 12 Bar Muscle Ups 15 Deadlifts 9 Bar Muscle Ups 9 Deadlifts 6 Bar Muscle Ups Handstand walk to end marker KENNEDY 21 Deadlifts 100kg/75kg 15 Double Dumbbell Devil Press 22.5kg/15kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Double Dumbbell Overhead Lunge to end marker WOOD 21 Deadlifts 80kg/60kg 15 Double Dumbbell Devil Press 15kg/10kg 15 Deadlifts 12 Double Dumbbell Devil Press 9 Deadlifts 9 Double Dumbbell Devil Press Single Dumbbell Overhead Lunge to end marker Scaling // Any scaling in the final would be at a ranking penalty Flow // To announce on event day. Movement Standards // Deadlift This is a conventional deadlift where the bar is lifted from the ground to the upright position. Hands must be outside of the legs. At the top, the arms, hips & knees must be fully locked out with the shoulders brought back behind the bar and the feet in line. Sumo stance is not allowed. Grips may not be worn. Deadlifts cannot be bounced off the floor. Bar Muscle Ups 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. Double Dumbbell Devils Press Athletes start standing with their feet between the dumbbells. They squat down to grip the handles, then jump or step their feet back into a plank and bring the chest all the way to the floor between the dumbbells. Athletes then perform a push-up, jump or step their feet back in, and move the dumbbells from the floor to full lockout overhead in one continuous motion. A swing between the legs is allowed to generate momentum, but you cannot pause at the shoulders to clean and press. The rep is complete when the hips, knees, and arms are fully extended, with both dumbbells locked out directly over the centre of the body. Athletes must maintain their grip on the dumbbells throughout the entire movement. Handstand Walk All parts of both hands, including fingers, must start behind the line, and cross fully over the line at the required distance. The feet, or any other part of the body, must not touch the ground during the handstand walks. Athletes may split the handstand walks into small increments.  As this is a final, there are no scaling options for this.  Double Dumbbell Overhead Lunge  The dumbbells are held directly overhead in a locked out position and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbells overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition. Only when fully across the line can the dumbbells be lowered Single Dumbbell Overhead Lunge The dumbbell is held directly overhead in a locked out position between both hangs and must remain above the head throughout the entire repetition. If the athlete is not able to lock out the arms overhead, the arms may have a slight bend. At no time is the weight touching the athlete’s head. With the dumbbell overhead, the athlete steps one foot forward into the lunge until the trailing leg’s knee touches the ground. The athlete then steps the trailing leg forward and in line with the working leg to stand tall to finish the repetition.  Only when fully across the line can the dumbbell be lowered

8min AMRAP 10 Deadlifts @65/ 90 15 kipping HSPUs 10 Deadlifts @85/ 120 15 strict HSPUs 10 Deadlifts @105/ 140 15 Wallfacing HSPUs 10 Deadlifts @115/ 160 ME WallWalks

8min AMRAP A) 10 Deadlifts @65/90 10 WallWalks B) 10 deadlifts @85/120 20 Wallfacing HSPUs C) 10 Deadlifts @105/140 20 strict HSPUs D) 10 Deadlifts @115/160 20 kipping HSPUs into: ME Synchro Dumbbell Thruster all @22,5/30 kg Choose which person does which part.