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This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

EVENT5 Interval  2-2-2-3 12/8 Cal Echo bike 30 heavy double unders Max rep thruster. (60kg/40kg) TC = 12min.

Event Partner: Rakenne Kylänpää   SATURDAY SEND For Time: 30 drag rope DU 1 legless rope climb 3 sandbag over obstacle + get over (70 / 50 kg) sprint to finish   TIME CAP: 2 min   RX Cut: 40 / 20 / 10 / 5

Event Partner: Rakenne Kylänpää   SATURDAY SEND For Time: 30 drag rope DU 1 legless rope climb 3 sandbag over obstacle + get over (90 / 70 kg) sprint to finish   TIME CAP: 2 min   Elite Cut: 20 / 10 / 5

3 Rounds for time: 18 Chest-to-bar 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes 3 Rounds for time: 8 Bar Muscle-ups 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes

3 Rounds for time: 18 Chest-to-bar 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes

3 Rounds for time: 8 Bar Muscle-ups 60 Double Unders 20/15 Cal Ski Time cap: 8 minutes

RX+ 12 min AMRAP: 4 Legless Rope Climbs  12 Sync Burpees to Plate 48 Double Unders (each)    RX  12 min AMRAP: 4 Rope Climbs 12 Sync Burpees to Plate 48 Double Unders (each)      

EMOM 12 min 1) Row 15/12 calories 2) 60/80 Du`s/Su`s 3) Max pullups/c2b/bar MU 4) Rest Amrap 12 15/12 calories row 60 Dus/80 Sus 1 set of max C2B/Pullups   Every next exercise do other person.

  For Time: 200 Double Unders 100 Toes To Bar 50 Burpee Box Over Jump Jumps (50cm)  100 Pull Ups 200 Double Unders (time cap: 18 mins)   Split reps as you want, one partner works at a time.  50cm box for all athletes. Burpee Box Over Jump Jump are performed with the step down.   

TEAMS MASTER & TEAMS INTERMEDIATE For time: 2 Rounds of: 30 cal Row + 10 BMU 2 Rounds of: 30 cal Row + 15 Kipping HSPU 2 Rounds of: 10 BMU + 15 Kipping HSPU Time cap: 15 min

TEAMS SCALED 8 min AMRAP: 100 SU (together) 40m Sync. bodyweight lunges 8 Sync. Sandbag deadlifts 30/40/50kg   TEAMS ROOKIE 8 min AMRAP: 100 SU (total) 40m Sync. bodyweight lunges TEAMS RX For time: 40m Sync. Sandbag walking lunges  100 DU (together) 40m Sync. Sandbag walking lunges 100 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min 30/40/50kg   TEAMS MASTER & INTERMEDIATE For time: 40m Sync. Sandbag walking lunges  75 DU (together) 40m Sync. Sandbag walking lunges 75 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min Bodyweight/30/40kg   For time: 100 Heavy DU 30m Farmer walking lunges 100 Heavy DU 30m Front rack walking lunges 100 Heavy DU 15m Overhead walking lunges 2 x 22.5/15kg Time cap: 10 min

TEAMS RX For time: 40m Sync. Sandbag walking lunges  100 DU (together) 40m Sync. Sandbag walking lunges 100 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min 30/40/50kg   TEAMS MASTER & INTERMEDIATE For time: 40m Sync. Sandbag walking lunges  75 DU (together) 40m Sync. Sandbag walking lunges 75 DU (together) 20m Sync. Sandbag walking lunges Time cap: 10 min Bodyweight/30/40kg  

For time: 100 Heavy DU 30m Farmer walking lunges 100 Heavy DU 30m Front rack walking lunges 100 Heavy DU 15m Overhead walking lunges 2 x 22.5/15kg Time cap: 10 min

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00 For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

4 Rounds For Time of 18 repetitions of Movement 1 14 repetitions of Movement 2 10 repetitions of Movement 3 *The 3 Movements for this Test are: Chest to Bar Pull-ups, Box Jumps (60/50cm), and Handstand Push-ups. Athletes will choose which movement they will perform 18 repetitions of, which movement they will perform 14 repetitions of, and which movement they will perform 10 repetitions of. See Special Regulations below for additional details. Time Cap: 12 Minutes

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00

For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

TEAM EVENT 4 - MAKE YOUR MOVE RX DIVISION 4X20+20/40+40/60+60/80+80 DOUBLE UNDERS (2 ATHLETES WORKING) 1O SYNCRO THRUSTERS (ALL 4) 4X5+5/10+10/15+15/20+20 HANDSTAND PUSH UPS (2 ATHLETES WORKING) 10 SYNCRO THRUSTERS (ALL 4) TIMECAP - 10 MINUTES KG: 50/35KG   TEAM EVENT 4 - MAKE YOUR MOVE SPORT DIVISION 4X10+10/20+20/30+30/40+40 DOUBLE UNDERS (2 ATHLETES WORKING) 1O SYNCRO THRUSTERS (ALL 4) 4X1+1/2+2/3+3/4+4 WALLWALKS (2 ATHLETES WORKING) 10 SYNCRO THRUSTERS (ALL 4) TIMECAP - 8 MINUTES KG: 25/40KG

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00 For Time: 50 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00 For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

For Time: 50 Unbroken Double Unders 25 Meter Handstand Walk 50 Toes to Bar 25 Meter Handstand Walk 50 Unbroken Single Under Crossovers Time Cap: 8:00

For Time: 50 Unbroken Double Unders 40 Toes to Bar 50 Single Under Crossovers 25 Meter Handstand Walk Time Cap: 8:00

For Time: 50 Double Unders 8 Wall Walks 25 Toes to Bar 8 Wall Walks 50 Double Unders Time Cap: 8:00

EVENT 4 – “FINAL” 3 ROUNDS FOR TIME (TIME CAP 8 MIN)   60 DOUBLE UNDERS 12 FRONT SQUATS IN 1.RD/OHS IN 2.RD/SQUAT SNATCH IN 3.RD *RX MEN PERFORM 6 M HANDSTAND WALK AFTER EACH ROUND (EXCEPT THE LAST ROUND)   RX 70 KG SPORT MEN/40+/35+ 50kg SPORT WOMEN 35 KG **tie breaker - time of the second round   MOVEMENT STANDARDS: - Athletes start with double unders using their own jump rope - During double unders jump rope must pass feet twice - after first double unders athletes perform 12 front squats (first rep may be squat clean or power clean + front squat) - after double unders in second round athletes perform 12 overhead squats (first lift may be done as squat snatch OR power snatch + overhead squat OR as power clean + bringing the bar to the back + snatch grip stoh + finally overhead squat) - after double unders in third round athletes perform 12 squat snatches - in squat snatch barbell should be lifted in one movement from the ground (power snatch + overhead squat is not allowed)  - full extension in each barbell movement is reguired (knees and hips fully extended)  - barbell may be dropped only on thicker part of the flooring  - RX men after each round perform 6 m handstand walk back to the double unders (except after last squat snatches) 

FOR MAX WEIGHT   3 ATTEMPTS EVERY 3 MIN.  90 SEC FOR ATTEMPT - 90 SEC REST 1 HANG SNATCH 1 OVERHEAD SQUAT 1 HANG SNATCH 1 OVERHEAD SQUAT   KEY POINTS: ATHLETE MUST FINISH THE COMPLEX IN 90 SEC WINDOW IF ATHLETE FAILS, HE/SHE CAN TRY AGAIN, BUT MUST FINISH IN 90 SEC WINDOW IF SUCCESSFUL, NO MORE ATTEMPTS IN THAT 90 SEC WINDOW WEIGHT CANNOT BE CHANGED DURING 90 SEC. FOR NEXT ATTEMPT WEIGHT CAN BE REDUCED IF NEEDED. MINIMUM STEP - 1 KG IN TOTAL.  COLLARS ARE MANDATORY.  ATHLETES MUST CHANGE THE WEIGHT DURING REST PERIOD.

FOR TIME 5 ROPE CLIMBS 150 DOUBLE UNDERS 1500/1200M BIKE ERG 150 DOUBLE UNDERS 5 ROPE CLIMBS

FOR TIME 5 ROPE CLIMBS 150 DOUBLE UNDERS 1500/1200M BIKE ERG 150 DOUBLE UNDERS 5 ROPE CLIMBS

8 min AMRAP:  7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm  7,5m Handstand Walk Unbroken 35 Double Unders     STANDARDS: https://www.wodla.com/standards 8 min AMRAP:  7,5m Handstand Walk Unbroken 3, 6, 9, 12 etc. Burpees over worm  7,5m Handstand Walk Unbroken 35 Double Unders     STANDARDS: https://www.wodla.com/standards

4 rounds for time: 21 Toes to Bar 15 cal Bike erg 9 Thrusters 60/40kg   Time cap: 10 min   STANDARDS: https://www.wodla.com/standards