WOD Explorer

EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY ELITE | RX | MASTER 35+ FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 60 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES INTERMEDIATE FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 40 DOUBLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES SCALED FOR TIME 4 ROUNDS OF 720 METER BIKE ERG 100 SINGLE UNDERS 3 TARGET TOSS * DIRECTLY INTO 4 ROUNDS OF 720 METER BIKE ERG 2 LANES BURPEE BROAD JUMPS (2 X 8 METER) 3 TARGET TOSS * TIME CAP: 25 MINUTES * PENALTY: EACH MISSED TOSS = 5 DUMBBELL SNATCHES ** ** WEIGHTS FOR THE DUMBBELL SNATCHES ELITE/RX: MEN 30 KG / WOMEN 22.5 KG MASTER 35+/INTERMEDIATE: MEN 22.5 KG / WOMEN 15 KG SCALED: MEN 15 KG / WOMEN 10 KG EVENT 6 AND 7 ARE RUNNING SIMULTANEOUSLY EVENT 7 ALL DIVISIONS MAX CALORIES SKI ERG IN 25 MINUTES

Part A For time (cap: 5min) 12-9-6 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 200 Double unders 30/22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @70/45kg 10 Clean & jerks @90/65kg --- Men Masters 35-39 are performing the workout as prescribed! --- Men Masters 40-44  Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @60kg 10 Clean & jerks @80kg --- Men Masters 45+ Men Scaled Part A For time (cap: 5min) 9-6-3 Bar Muscle-up Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 30cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @50kg 10 Clean & jerks @70kg --- Women Masters 40-44 Women Masters 45+ Women Scaled Part A For time (cap: 5min) 9-6-3 Chest to bar pull-ups Pistols (per leg) 2min Rest Part B For time (cap: 5min) 150 Double unders 22 cal. Echo bike 2min Rest Part C For time (cap: 3min) 10 Snatches @35kg 10 Clean & jerks @50kg

For Time: 15x Pull Ups 15x Thrusters 43/29kg 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 15x Pull Ups 15x Thrusters 43/29kg 30x Kcal Row 60x Double Unders 60x DB Box Step Overs 20” 2x 22.5/15kg

4 Rounds For Time 75x Double Unders 30x Dumbbell Snatches 1x 22.5/15kg 20x Toes To Bar

4 Rounds For Time 50x Double Unders 30x Dumbbell Snatches 1x 22.5/15kg 15x Toes To Bar

2026 SEEDING WORKOUTS // WOD C WOD C1 3 Minutes - Row for Max Metres  Rest 2 Minutes, into WOD C2 2 Minutes - Row for Max Metres WOD C3 In a 10 minute window AMRAP 15 Thrusters 40kg/25kg 30 Cal Row 100 Single Unders  15 Hang Snatch 40kg/25kg 30 Cal Row (Time Breaker) 100 Double Unders  KEY NOTES // - Workouts in C test output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - All individual and Pairs athletes will complete these WODS - C1 and C2 are done together. - C3 can be done separately - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - If you cannot perform a movement then your reps stop there. - There is a timebreaker after the second row as we anticipate athletes will not be able to perform the Double Unders. - If you fail to reach the tie break on C3, for example you achieve 16 reps on C3 within the ten minutes, you must add 10 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 10 minute window, you achieved 16 reps SECTION C // SCORE WEIGHTING // - WODs in section C count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: C1 = 25%, C2 = 25% and C3 = 50% MOVEMENT STANDARDS // THRUSTERS 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 with the hips, knees and arms fully extended, and the bar directly over the heels to complete the movement. A clean of the first repetition from the ground is permitted providing the hip crease passes below the plane of the knee. ROWING Monitors should be set to show distance/metres and set to 3 minutes work, 2 minutes rest and then 2 more minutes of work.  Athletes are responsible for setting their own foot straps and damper setting.  SINGLE UNDERS This is the standard single-under in which the rope passes under the feet once for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts.  HANG SNATCH The barbell must clearly pause in the hang position, with the arms fully extended before attempting the rep and finishes 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. Muscle snatch, power snatch and squat snatch are all permitted. DOUBLE UNDERS This is the standard double-under in which the rope passes under the feet twice for each two footed jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not just attempts. Athletes should bring their own ropes as these will not be provided. Athletes will be allocated 2 single Unders for every 1 double under if choosing to perform DU’s instead of SU’s.

For max Reps   Minute 1: max reps of cross over double unders   10sec transition   Minute 2: max reps of Pistols   10sec transition   Minute 3: max reps of Pull-over

For Time 12min time cap   10 Round, You go I go, of   10 Box-Jump-Over 30 DU unbroken 2 Wall facing Handstand Push Up complexes     * 1 complex = 1 wall walk + 2 wall facing handstand push ups

For Time 50 Double Unders 21 Deadlift @ 35/20 Kg 40 Double Unders 15 HSPU / Pike Push Ups 30 Double Unders 9 Power Snatch @ 35/20 Kg 10 Min TC

AMRAP x 7 min Buy-in: 100 Double Unders then  3-6-9-12-15-18-21... Dbl Db Snatch *Every Round: 2 Blocks Handstand Walk (one block is 4 meters, back and fourth) *Elite Men - Master Men 35-39 DB 22.5 *Elite Women Db 15kg

FOR TIME 10, 8, 6, 4, 2 Deadlifts Power Cleans Shoulder-to-Overheads 10, 10, 10, 10, 10 / 20, 20, 20, 20, 20 DU / SU MEN RX: 70kg / DOUBLE UNDERS UNBROKEN MASTERS 35+: 60kg / DOUBLE UNDERS MASTERS 40+: 60kg / DOUBLE UNDERS ADVANCED: 60kg / DOUBLE UNDERS SCALED: 50kg / SINGLE UNDERS WOMEN OPEN: 25kg / SINGLE UNDERS

10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders  21 Double Dumbbell Power Cleans 22.5kg  50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps

AMAZONIE  All Division Amrap 10 Intermediate  ----------------------------- 50 Share Heavy Du  / 40 Synchro TTB 30 Synchro box jump over step down (60/50cm)  20 Synchro Pull up  10 Synchro one leg squat alt. In reamining time Max HSW / 1m - 1 bod Scaled 15 Synchro HR Push up  2x 15 Heavy Su  I go You go  15 Synchro parallette shoot throughs 2x 15 Heavy Su  (60 Su)  15/15 Synchro DB Longes 15/10 kg  2x 15 Heavy Su  (60 Su)  15 Synchro HR Push up  In remaining time Max Pull up 

4' AMRAP 28 double unders 7 thruster 40kg 7 bar facing burpee

For Time: 18 Dumbbell Thrusters  21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 24 Box Jump Overs 21 Heavy Rope Double Unders 24 Chest-To-Bar Pull-Ups 21 Heavy Rope Double Unders 18 Dumbbell Thrusters

M/F Pair 1 Followed by M/F Pair 2 (each movement) : 15/15 Synchronized Dumbbell Thrusters  21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21/21 Synchronized Heavy Rope Double Unders 24/24 Chest To Bar Pull Ups (12 Each Athlete) 21 Synchronized Heavy Rope Double Unders AMRAP Synchronized Dumbbell Thrusters 

6 min AMRAP: 10 toes to ring 4x8 m shuttle run 25 double unders 4x8 m shuttle run 1 min rest 2 min max distance handstand walk

ROCKET  AMRAP 20 Burpee Box Jump Overs 30 Chest to Bar Pull Ups 40 Wall Balls 50 Double Unders KENNEDY AMRAP 20 Burpee Box Jump Overs 20 Pull Ups 40 Wall Balls 40 Double Unders WOOD AMRAP 15 Burpee Box Step Ups 15 American Kettlebell Swings 20/12kg 30 Wall Balls 30 Double / 60 Single Unders  Scaling // Rocket: Burpee Box Jump Overs24/20,  C2B, Wall Balls 9kg/7kg, DU Kennedy: Burpee Box Jump Overs 24/20, Pull Ups, Wall Balls 9kg/7kg, DU.  Single Unders 2:1 at a ranking penalty Wood: Burpee Box Step up 24/20, AKBS 20kg/12kg, Wall Balls 9kg/7kg, DU or SU at no ranking penalty.

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.

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).

Event 1 - Promenade (TC: 14min) 210 DU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 DU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 DU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

Event 1 - Promenade (TC: 14min) 210 DU (shared) 21 Waterfall-Boxjump overs 21 Sandbag-to-Jerkbox (shared) 21 sync. LF-Burpees  150 DU (shared) 15 Waterfall-Boxjump over 15 Sandbag-to-Jerkbox (shared) 15 sync. LF-Burpees 90 DU (shared) – Box Jump over 9 Waterfall 9 Sandbag-to-Jerkbox (shared) 9 sync. LF-Burpees Rx: 80/60 Int: 60/40 Scaled: 50/40 - Single Under

AMRAP 8min RX 60 Double Unders (30 each) 40 KB Goblet Squats 53/35lb (split anyhow) 20 Toes to Bar (synchronized) SCALED 60 Single Unders (30 each) 40 KB Goblet Squats 35/26lb (split anyhow) 20 50% Toes to Bar (synchronized) 

SKILL (Team of 3) Note: MMF/MFF Tid: 48:00 - 55:00 Vila: 55:00 - 63:00 3 x 120 second window (30 seconds between windows): A1: Establish max meter handstand walk over obstacle A2: Max reps double under crossover A3: AMRAP strict handstand push-ups Flöde: - Start: Laget börjar på den angivna startplatsen. När tiden startar tar A1 sig fram till banan och utför så många sträckor handstand walk over obstacles som möjligt under två minuter. - Efter att A1:s tid är slut följer 30 sekunders vila innan A2 startar. A2 väntar på startsignal på angiven plats och går sedan fram till sitt hopprep när tiden startar. - Under två minuter ska A2 samla så många double unders crossover som möjligt. - Efter A2:s tid följer återigen 30 sekunders vila. När tiden startar får A3 ta sig fram och påbörja sina strikta handstand push-ups. - För atleten som går handstand walk over obstacles måste en längd (5 meter) utföras unbroken. Förtydligande standards: - Handstand walk over obstacles: Banan kommer vara 5 meter. I mitten av banan kommer det ligga en trappa av viktplattor (3 steg upp och 3 steg ner) som atleten måste gå över.  - En längd handstand walk over obstacle måste utföras unrboken. - Double under crossovers: Tillåtet att använda valfritt typ av hopprep. Repet ska vevas två gånger under en och då hinna armarna längs med kroppen ena varvet och korsat andra varvet. Det är tillåtet att både börja med armarna vanligt och sen korsa eller börja med kors och sen ta ut dem längs med kroppen.  -Strict handstand push-ups: Kommer göras inom en yta som är 95 x 50 cm. Ingen del av handen får nudda tejpen eller utanför angiven yta. Poäng för de olika delarna kommer räknas följande: Handstand walk over obstacle = en längd ger 5 reps. Double under crossover = repsen kommer delas på 2. Dvs ni hoppar 90 reps då blir slutresultatet 45 reps. strict handstand push-ups = antalet reps ni gör. Score: Totalt antal reps från A1 + A2 + A3. Alla standards finns att läsa i movement standards  

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    

ENDURANCE (Team of 4) Note: MMFF Tid: 00:00 - 20:00 AMRAP 20 minutes: A) 200 box facing burpee box jump over 100m d-ball carry (20 x 5 meter) B) Row for calories C) Ski for calories Vikter: D-ball 40/30 kg Höjd låda: 60/50cm Score: Totalt antal reps från A+B+C -------------------------------------- VILA 20:00 - 29:00 -------------------------------------- Test 2 STRENGTH (Team of 2) Note: M1F1 Tid: 29:00 - 39:00 De som kör Test 2 Strength får inte köra Test 5 Mixed Modality For max weight 1RM Snatch -------------------------------------- VILA 39:00 - 48:00 -------------------------------------- SKILL (Team of 3) Note: MMF/MFF Tid: 48:00 - 55:00 3 x 120 second window (30 seconds between windows): A1: Establish max meter handstand walk over obstacle A2: Max reps double under crossover A3: AMRAP strict handstand push-ups -------------------------------------- VILA Vila: 55:00 - 63:00 -------------------------------------- Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm -------------------------------------- VILA Vila: 78:00 - 86:00 -------------------------------------- MIXED MODALITY (Team of 2) Note: M2F2 Tid: 86:00 - 100:00 De som kör Test 5 Mixed Modality får inte köra Test 2 Strength AMRAP 14 minutes: 12 synchronized barbell movement*  16 calories ski-erg 100 double unders Vikter: Öppen 60/42.5 kg Veteran 50/35 kg -------------------------------------- VILA Vila: 100:00 - 108:00 -------------------------------------- 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

Brief Description 4 Rounds 2:00 on / 1:00 off In 2 Minutes: 12 / 8 Cals Echo Bike 10 Synchro Alternating Dumbbell Hang Snatch 22.5 / 15kg In Remaining Time: AMRAP Double Unders Scaled 15 / 10kg Single Unders Workout Flow Athlete A will start on the echo bike. On 3, 2, 1 Go, teams will work though 12 / 8 calories, swapping how they wish. Upon completion, will work through 10 syncho single dumbbell hang snatch. Once all 10 snatch are complete, teams can move onto AMRAP double unders in the remaining time. Athletes may swap in and out as they wish. When the 2 minutes is called, athletes will rest for 1 minute. Ahead of the next round, athletes may sit on their bike however must not touch their monitor or start to move their pedals / handles. This will repeat for a total of 4 rounds. The score is the combined reps from both the bike and snatch along with the double unders. Movement Standards Bike Athletes may swap in and out as they wish, there is no minimum work requirement per athlete. Athletes may move the seat position as required, however they are not to touch the monitor at any point, judges will turn the monitor on and reset during each round. Synchro Alternating Dumbbell Hang Snatch Holding the dumbbell with one hand, starting at full extension before moving in one motion, athletes will move the dumbbell over head. The rep will be counted when both athletes have the dumbbell overhead; hips and knees to extension, elbows locked out, and dumbbell stacked overhead. Athletes must swap hands during the descent of the dumbbell. The resting hand / arm may not touch either the dumbbell or any body part during the rep. The synchronisation is at the top of the rep only, athletes may complete their reps at different speeds as long as they wait for each other at the top of the rep for the judge to count. Dumbbells are not to be dropped from above waist height at any point. Double Unders Athletes must stand on the marked spot for double unders. The rep will be counted when the rope has made two full rotations with one jump.

10 minute time cap For Time: 24 Synchro Single Dumbbell Devil Press 22.5 / 15kg  (3) 48 Double Unders (1 Athlete must complete all double unders) 48 Double Unders (1 Athlete must complete all double unders) 24 Synchro Down Ups (3) Synchro at bottom and top of rep 48 Double Unders  1 Athlete must complete all double unders) 48 Double Unders (1 Athlete must complete all double unders) 24 BMU (1)

FOR TIME 100 CTB 100 KBS 24/16 kg 100 heavy DU 100 OHS 40/30 kg TC: 20 min

Teens 15+: 4 Rounds of: 20 Double Under 10 TTB 2 Rope Climbs Teens 12+: 4 Rounds of: 40 Single Under 15 Leg Raises 2 half Rope Climbs