WOD Explorer

PART A in 10 minutes build up a Heavy set of Snatch PART B in 10 minutes build up a Heavy set of Clean & Jerk PART C with 50% of PR done on PART B perform: 3 Power Cleans 3 Front Squats 3 Shoulders to Overhead

For Time:  40 Toes to Bar  25 Clean and Jerk (50/30kg) 30 Toes to Bar  20 Clean and Jerk  20 Toes to Bar 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  RX 25.2 B 8min to establish a 7RM Front Squat from floor Toes to Bar & Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Toes to Bar: Gültig, wenn beide Füße gleichzeitig das Rig berühren, hinterher vollständige Streckung. • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Toes to Bar • ✅ Good Rep: Füße berühren gleichzeitig die Stange; vollständige Hüft- und Kniestreckung in der Ausgangsposition. • ❌ No Rep: Nur ein Fuß berührt; unvollständige Streckung. Clean & Jerk (50/30kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

For Time:  40 synchro Situps 25 Clean and Jerk (40/25 kg) 30 synchro Situps  20 Clean and Jerk  20 synchro Situps 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  SC 25.2 B 8min to establish a 7RM Front Squat from floor Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Synchro SitUps: Beide Athleten arbeiten gleichzeitig, Fistbump als Kontakt • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. ⸻ 📄 Judge-Sheet – Workout 2 RX Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Synchro Sit-Ups • ✅ Good Rep: Athleten starten mit Schultern am Boden; Endposition = Fistbump beider Athleten gleichzeitig oben. • ❌ No Rep: Kein Bodenkontakt mit Schultern; kein Fistbump oder nicht gleichzeitig; abgebrochen vor Endposition. Clean & Jerk (40/35kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

18min time cap Each athlete set a 5RM Front squat from the floor SCORE A = COMBINED BEST LIFTS Remaining time in 18min time cap Each athlete set 1 hang clean + 1 STOH SCORE B = COMBINED BEST LIFTS

RM of complex from floor 2 front squat + 1 thruster

PART A: For Time (Time Cap 15 min) 500m Row + 30 T2B/Knee Raises  + 30 Deadlifts 70/55/40kg 400m Row + 20 T2B/Knee Raises + 20 Deadlifts 70/55/40kg 300m Row + 10 T2B/Knee Raises + 10 Deadlifts 70/55/40kg after 15 min  PART B: 5 min to find 1 max Complex:  1 Clean + 1 Hang Clean + 1 Front Squat + 1 Hang Clean * For all weights and standards, read the movement standards carefully!

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.

3 Sets x Every 2 Min you have to find your heaviest Complex of: 1 Hang Clean 1 Front Squat 1 Jerk

A. FOR TIME: 21-15-9 - FRONT SQUAT @80 - BAR MUSCLE UP SYNC REST 1' AND START B. B. 6' TO GO FOR A MAX REP OF: - CLEAN AND JERK

LIFTMAS 25.1 IN 12 MINUTES FIND YOUR 1RM OF: 1. Front Squat (6 Min.) 2. Jerk (6 Min.)

LIFTMAS 25.2 For Maximum Reps: EMOM for as Long as Possible  3 Power Cleans 3 Front Squats 3 Jerks *65% OF YOUR JERK WEIGHT FROM WEEK 1 Minimum weight is 20/15kg Tiebreaker: Wenn ein Athlet der Meinung ist, dass er keine weitere vollständige Runde mehr absolvieren kann, darf er im verbleibenden Zeitfenster so viele Jerks wie möglich ausführen. Diese Jerks dienen als Tiebreaker, um Athleten, die dieselbe Rundenzahl erreicht haben, zusätzlich zu unterscheiden.

For Time 30 Chest to Bar Pull-Ups 30 Kettlebell Step Up Over 30 Front Squat 30 Kettlebell Step Up Over 30 Bar Muscle-Ups Time Cap : 13 Minutes ♂ 32kg / ♀ 24kg Kettlebell ♂ 80kg / ♀ 60kg Barbell ♂ 24’ / ♀ 20’ Box Score : Time to finish / Total reps at the time cap. Tie Breaker : Time at 15 Front Squats.

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

STRENGHT WARS  All Division TC:6min  Scaled  2 rounds 9x Synchro Clean 40/25kg 7x Synchro Front Squat 40/25kg 5x Synchro  hang Clean 40/25kg + doběh  Intermediate  15x Synchro Clean 60/40kg 12x Synchro Front Squat 70/45kg 9x Synchro Clean and Jerk 70/45kg + doběh 

In 4 minutes 1 RM komplex: 1 clean 1 front squat 1 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.

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.

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 

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    

Brief Description Teams will have 8 Minutes for each athlete to establish: 1 Rep Max Front Squat 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 build a 1RM front squat. Athletes may make as many attempts to front squat in the 8 minutes as they like. Athletes may swap how they wish, and decide their own rest between lifts. Before each attempt, the athlete must confirm their attempt weight with the judge. Movement Standards Front Squat Starting in the rack, athletes will step back with the barbell in the front rack position; stood to full extension. Athletes will then squat with the hip crease clearly dropping below the knee before standing. Judges will call the rep at the bottom of the squat before the athlete may stand. Athletes must finish their rep at full extension for the lift to count before re-racking. Clips must be used on the outside of ALL plates. Team mates can load the barbell for eachother.

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.

Atlet 1 : MIN 0-5  3 RM Overhead Squats (from floor)  Atlet 2 : MIN 5-10  Complex for max load of (from floor) 1 Clean  1 Jerk  1 Front Squat  1 Jerk  FLÖDE: Start sker bakom startlinjen, efter startsignal får atleterna hjälpas åt att lasta den tomma stången. Skivstångslås måste användas. Innan lyft påbörjas måste ej lyftande atlet stå vid startlinjen samt att aktuell vikt är meddelad till domaren. Varje atlet får utföra så många lyft den vill inom time cap. Lyften måste vara klara och godkända inom respektive 5 minuters fönster. Atlet 1 startar på 0:00 och får på sig till 05:00 att genomföra 3 overhead squat med start från golvet. Stången får lyftas från golvet till over head position hur som helst (ex via clean & jerk och backrack till over head) Ingen hjälp från lagkamraten är tillåten. Det är tillåtet att starta komplexet genom en squat snatch, man får då tillgodoräkna sig en overhead squat genom den. Vid 05:00 startar atlet 2 sitt komplex och har fram till minut 10:00 på sig. Squat clean och power clean är tillåtet, likaså push jerk och split jerk. Hela komplexet måste genomföras unbroken. Misslyckas man i jerken får man inte ta ned stången i front rack och försöka igen. Komplexet börjar alltid från backen. Stången behöver inte tömmas i samband med byte av atlet. Förtydligande standards hittar ni här! Utrustning/lag: 1 st 15 kg Barbell 2 st lås

3 Rounds for Time: 15 Hang Power Cleans 15 Front Squats 15 Shoulder to Overhead A-B-(A+B synchro) TC: 6 min Weights: 50/35kg TieBreak: after 2nd round

FOR TIME 3-2-1 Peg board Front squat 110/75 kg Rest 2:00 9-7-5 Strict deficit HSPU 10/5 cm Hang power clean 84/57 kg Rest 2:00 10-8-6 BMU Thruster 61/43 kg TC: 30 min

IN A 06:00 WINDOW FIND 1RM COMPLEX OF | SCORE IS MAX WEIGHT 1 Clean 1 Front Squat 1 Shoulder To Overhead

00:00-15:00 PART A: MIDLINE SPIN FOR TIME: 40/40 CALORIE ROW (2 ATHLETES) 20 SYNCHRO FRONT SQUATS (SYNCHRO 4) 40/40 CALORIE ROW  (2 ATHLETES) 40 SYNCHRO BACK SQUATS (SYNCHRO 4) 40/40 CALORIE ROW  (2 ATHLETES) 20 SYNCHRO OVERHEAD SQUATS (SYNCHRO 4) 40/40 CALORIE ROW  (2 ATHLETES) SCORE: TIME WEIGHT: 50/35KG FORMAT: In teams of four, complete the following workout as fast as possible. Two athletes will work at a time on the rower while the other two rest, switching as needed. Begin with a 40/40 calorie row, then all four athletes complete 20 synchronized Front squats together. Return to the rower for another 40/40 calorie row with two athletes working. Next, all four athletes perform 40 synchronized back squats. After that, complete a 40/40-calorie row with two athletes working, followed by 20 synchronized overhead squats as a team of four. Finish the workout with a final 40/40 calorie row by two athletes. The score for this workout is the total time taken to complete all movements. Score: Time  15:00-21:00 Substitution  21:00-45:00 l Part B: Treasure Chest  FOR TIME IN A RELAY: A-B-C-D ATHLETE A: 6-9-12-15  DUAL DB GTOH @20/15kg DB BENCH PRESS @20/15kg   SWAP ONCE DONE Workout Description (For Time): The workout begins with Athlete A, who will complete their section individually for time.  They will perform: 6 reps of dual dumbbell ground to overhead (snatch or clean and jerk), followed by 6 reps of dual dumbbell bench press Then 9, 12, and 15 reps of each movement in the same order. Once Athlete A finishes, Athlete B will complete the same sequence, followed by Athletes C and D. Each athlete has a 6-minute time cap. If an athlete finishes before their time cap, the next athlete may start immediately, allowing the team to gain a time advantage. Score: Time or Total Reps should any athlete not complete the couplet  Tie-Break: Reps 45:00-51:00 Substitution  51:00 – 60:00 | Part C – BlackBird Takes Flight Workout: 1:30 AMRAP – Male/Female Pair 1 1:30 AMRAP – Male/Female Pair 2 (Repeat this rotation for each round) Round 1: 4 Rope Climbs Remaining time:  Max Synchro Snatch @ 40/30 kg Round 2: 4 Rope Climbs Remaining time:  Max Synchro Snatch @ 50/35 kg Round 3: 4 Rope Climbs Remaining time:  Max Synchro Snatch @ 60/42.5 kg Flow: The workout is completed in mixed pairs (1 male + 1 female), with Pair 1 starting the first 1:30 interval, followed by Pair 2 for the next 1:30. This alternating pattern continues for all three rounds. Each pair will begin their interval by completing the required rope climbs for that round. Once all rope climbs are complete, they will use the remaining time in their 1:30 window to perform max synchro snatches at the designated weight. Synchro standard: Both athletes must reach full lockout overhead simultaneously for each rep to count. The score is the total number of WEIGHT accumulated across all rounds and pairs.

00:00-18:00 Part A: Battery-Pack ⚡️ For Time: 4,000m SkiErg 4,000m Row 8,000m BikeErg Format: Four athletes: 2 male and 2 female. Three working at the same time and 1 resting. Work is done when all meters are completed or when the time cap hits. Score: Time accumulated of each machine Time cap: 18 Minutes  18:00-25:00 Rest (7 min Substitutions) 25:00-40:00  Part B: PUSH, PULL, PING PONG 4 Rounds for Time: 22 Synchro Ping Pong Box Jumps  (4 Athletes Alt Reps) 16 Synchro Single arm Alternating Devils Press (3 Athletes) @22.5/15kg 10 Synchro Bar Muscle ups (2 athletes) All 4 athletes perform their box jumps in a you-go, I-go synchro pattern. 1 rep counts once 1 pair completed their jump and extended on the box in their synchro pair. Once 22 reps are completed, athletes will move on to 16 DB alternating devil’s press. 3 athletes working together while the 4th rests. All 3 must reach lockout overhead at the same time, these will be performed in a line. The resting athlete can swap in at any given point. This will be followed by 10 bar muscle-ups where 2 athletes will be synchronizing in the bar support position. Athletes can change at any point. The workout ends once the team finishes 4 rounds or until they hit the time cap. Time Cap: 15 Minutes 40:00-47:00 Rest (7 min Substitutions) 47:00-60:00 Part C: 'The SQUAD Complex' For Maximum weight: Clean + Hang Clean + Front Squat + Jerk Flow: Females will have 6 minutes to hit their max complex. After the female athletes lift, there will be a 1-minute rest interval. During this time, athletes may begin loading the barbell and getting set, but no lifts may be performed. Following this, the males will have 6 minutes to complete their max complex. 👉 Note: Weight may be increased or decreased throughout the attempt. Score: Total accumulated weight lifted. Savage of the Week: The male and female athlete who lift the heaviest weight during The Squad Complex will earn the title of Savage of the Week. 💪🔥

WORKOUT DESCRIPTION TQ24.1 A & B This workout is a two-parted workout. The workout must be performed as one with a 15 minute time cap. 24.1A For Time, TC 10 min 40 Cal Row  21 High Box Jump Over  21 Front Squats 60/40kg  30 Cal Row 15 High Box Jump Over  15 Front Squats 80/55kg  20 Cal Row 9 High Box Jump Over  9 Front Squats 100/70kg 24.1B For Weight, TC 5 min 1 Squat Clean  1 Power Clean  1 Front Squat  1 Power Clean  1 Squat Clean NOTES This workout begins with the athlete sitting on the rower, not touching the handle. At the call of “3, 2, 1 ... go”, the athlete may start rowing. As soon as the rower shows 40 calories, the athlete may proceed with 21 high box jump over, before moving on to the 21 front squats. The athlete will then perform 2 more rounds of rowing, high box jump over and front squats with descending reps and ascending weight. After finishing the 9 front squats, the athlete will wait until the 10-minute mark before proceeding to establish an unbroken complex for max weight of squat clean, power clean, front squat, power clean & squat clean. The athlete may do as many tries as possible in the given timeframe. WEIGHTS Elite Team: - Male: 60/80/100 kg - Female: 40/55/70 kg Intermediate Team: - Male: 40/60/80 kg - Female: 30/40/55 kg SCORE This is a double-scored Workout. Score IQ24.A is the time the athlete needs to perform Part A, Score IQ24.B is the weight for the heaviest complex performed in the remaining time.

For kg: 50 Cal Echo Bike - into - Max reps of front Squats   (Choose your own weight / Both team partners must use the same weight)

Complex: 1 Clean – anyhow 1 Front Squat 1 STOH total score of both athletes