WOD Explorer

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 // - All individual and Pairs athletes will complete these WODS - Workouts in C test cardio output on the rower and then across a 10 minute AMRAP with increasing difficulty in skill on the barbell and the double unders - C1 and C2 will each be scored as 25% each of the total weighting of Workouts C, with C3  forming 50% of the weighting for Workouts C - Workouts C are now live in the Circle 21 app - 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 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 for athletes who 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 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.

Test 1 Endurance TC: 20 minutes For Time: 20 Double Unders 10 Calorie Row 40 Double Unders 20 Calorie Row 60 Double Unders 30 Calorie Row 80 Double Unders 40 Calorie Row 100 Double Unders 50 Calorie Row 120 Double Unders 60 Calorie Row Rest : 10 minutes Test 2 Strength TC: 10 minutes Every 2 minutes and 30 seconds for 4 rounds: 2 Rounds of: 5 Sandbag To Shoulder 70kg 12 Meter Bearhug Sandbag Carry (6 meters out and 6 meters back) Then: 1 Snatch, Anyhow Score: Total Snatch Weight From All 4 Rounds Rest: 10 minutes Test 3 Bodyweight TC: 10 minutes For Time: 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 10 Bar Muscle-ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 20 Chest to Bar Pull-Ups 3 Shuttle Runs (9 Meters down and back=1) 10 Box Jump Over 60cm 3 Shuttle Runs (9 Meters down and back=1) 30 Pull-ups Run Across the Finish Line Rest: 10 minutes Test 4 Skill TC: 6 minutes Every 1:30 for 4 sets: Rounds 1 and 3: Buy-In: 20 Unbroken L-Sit on Parallettes As many rope climbs as possible in the remaining time Rounds 2 and 4: Buy-In: 20 unbroken freestanding handstand hold in a 1 meter x 1 meter square As many pull-overs as possible in the remaining time RESULTS   Rest: 10 minutes Test 5 Mixed TC: 15 minutes For Time: 90 Wall Balls 9kg 70 Alternating Dumbbell Snatch 22.5kg 50 Calorie SkiErg 30 Front Squat 70kg Rest: 10 minutes Test 6 Power TC: 5 minutes For Time 9 Cleans 100kg 9 Ring Muscle-ups 6 Test 6 Power 3 Ring Muscle-ups 6 Ring Muscle-ups 3 Cleans 100kg 3 Ring Muscle-ups

19-23 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 80/55 kg 10 Shoulder To overhead Time Cap 8 min  15-18 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 60/45 kg 10 Shoulder TO overhead Time Cap 8 min  12-14 Division A - In 6 min establish a  2 RM Jerk -2min rest- B - For Time 30/24 cal Echo Bike 20 Front Squats - 35/25 kg 10 Shoulder To Overhead Time Cap 8 min 

FOR TOTAL LOAD - 5 MIN PREPARATION TIME - ATHLETE 1 - 4 MIN ESTABLISH  3RM BACK SQUAT - TRANSITION 60 SECONDS - ATHLETE 2 - 4 MIN ESTABLISH 3RM FRONT SQUAT - TRANSITION 60 SECONDS -  ATHLETE 1 - 4 MINS ESTABLISH 1RM STRICT PRESS - TRANSITION 60 SECONDS -  ATHLETE 2 - 4 MIN ESTABLISH 1RM BENCH PRESS Standards:  Under 5 min "preparation" får atleterna tillgång till sin lane och göra en set up med höjd på rack och startvikt för första atleten. Laget måste även ställa in saftey arms inför bänkpressen. Laget har tillgång till 1st 20kg och 1st 15kg skivstång samt en fördelade mängd viktskivor inom sin lane. Inga andra vikter får användas och fördelade viktskivor som inte används måste ligga på angiven plats övrig tid. Klovar måste användas på alla lyft. Atleter får både höja och sänka vikt samt hjälpas åt att byta vikter.  Lyftet måste vara genomfört och godkänt inom tidsfönstret för att tillgodoräknas. Flera försök inom samma lyftfönster är tillåtet.  Vilande atlet måste befinna sig inom uppmärkt område. Övrigt : Se separat Movement standards Scoring: Lagets totala vikt i kilogram. Flöde: Se video

First we lift: Both Athletes built to a heavy complex within 8 min of Power Clean + Front Squat + Thruster Rest 1 min Thruster Fiesta, Timecap 6min 30 Sync. Thrusters for time Advanced 47kg/35kg Scaled 37/25kg

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.

3 Rep Max, in 8min. Front Squat 1' Rest 4 min. AMRAP C&J @30/40 - split as you want

3 Rep Max, in 6min. Overhead Squat Masters 50+: Front Squat

RX  3 Lifts / 1 Lift every 2:00 Clean Complex 1 Hang Clean + 4 Frontsquats Lift must be completed in 1:00 Window Men lift on odd minutes / Women lift on even minutes Score: Total Weight of all 6 Lifts

BLACK MAMBA Part A -  Clean Complex  2 Front Squat - 1 Hang clean - 1 STOH  cap 9 rest 02:00  Part B-  AMRAP5  8/7 Cal Echo  4 Thruster 42,5/30kg  1:2 interval práce 

Part 1 0:00 - 16:00 2 Rounds of: 21 Toes To Bar 15m DB's Farmer Carry Walking Lunges (7.5m + 7.5) 9 DB's Power Clean 6 Shuttle Runs  2 Rounds of: 21 C2b Pull Ups  15m DB's Front Rack Walking Lunges (7.5m + 7.5) 9 DB's Shoulder To Overhead 6 Shuttle Runs 16:00 - 18:00 Rest Part 2 18:00 - 24:00 7 min Heavy Complex 1 Clean 2 Front Squat

Workout Description: Individual Event 3 This workout is for maximum weight and repititions. Squat Clean Ladder + max reps Front-Squats Elite, Master 35, Intermediate, Master 40/45, Teens Weights: Elite + Male 130 - 135 - 140 - 145 - 150 - 155 - 160 - 165 - 170 kg + Female 70 - 75 - 80 - 85 - 90 - 95 - 100 - 105 - 110 kg Master 35 + Male 120 - 125 - 130 - 135 - 140 - 145 - 150 - 155 - 160 kg +Female 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 - 100 kg Intermediate, Master 40/45 + Male 100 - 105 - 110 - 115 - 120 - 125 - 130 - 135 kg + Female 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 kg Teens  + Male 90 - 95 - 100 - 105 - 110 - 115 - 120 - 125 kg + Female 40 - 50 - 55 - 60 - 65 - 70 - 75 - 80 kg 

Workout Description: Team Event 3 This workout is for maximum weight and repititions. Squat Clean Ladder + max reps Front-Squats Elite Team, Intermediate Team Weights: Elite Team + Male 125 - 130 - 135 - 140 - 145 - 150 - 155 - 160 - 165 kg + Female 65 - 70 - 75 - 80 - 85 - 90 - 95 - 100 - 105 kg Intermediate Team + Male 100 - 105 - 110 - 115 - 120 - 125 - 130 - 135 kg + Female 60 - 65 - 70 - 75 - 80 - 85 - 90 - 95 kg

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.

WOD 2a – “Over the Fields We Go” On 14:00 the team will have 9 minutes (till 23:00) to find a max load for the following complex: Clean + 2 Front Squat + Shoulder to Overhead Each member of the team needs to find their max for Clean + 2 Front Squat + Shoulder to Overhead complex in the 9-minute time cap. The athlete’s best lift will count towards the team total. Athletes can complete a power or squat clean. Shoulder to Overhead can be any type: Overhead Press, Push Press, Push Jerk, and Split Jerk. Team takes as many attempts as they would like, and can move up and down in weight. Teammates are allowed to help change weights for teammates, and clips must be on every single attempt! Weights will be evenly distributed to each station so that teams don’t need to run to and from the weight racks. Sum of the best lifts of all three athletes is your team score for WOD 2a.

With a running clock WORKOUT 2a+2b With a running clock 80 Wall Ball shots (20/14lb) 80/64 Calories row Time cap - 9  minutes 09:00-15:00 Build to heavy 2 front squat from the floor

5 min to establish   1-rep-max of the following barbell complex  1 clean • 2 front squats   1 jerk   into 6 min AMRAP of  12 toes to bar   8 burpee box jumps over   into 10min for   (M) 2’000m / (F) 1’720m row   into 5min AMRAP of   3 bar muscle ups  3 wall facing strict handstand push-ups  SCORECARD and SCORING SHEET  

RX Divisions (FF | FM | MM) 24.1 A For time | time cap: 10 min All movements synchronic 9 – 15 – 21 reps of: Power cleans (M: 70 kg | F: 47.5 kg) Bar-facing burpees – into, directly after completion – 24.1 B 5 min to find your max weight for the following complex: 1 Clean 1 Front squat 1 Hang clean Scores: 24.1 A = time (e.g. 06:34 min) 24.1 B = weight (total of both team members, e.g. 95 kg (M) + 67 kg (F) = 162 kg) https://www.battlethebeach.com/qualification  

Intermediate Divisions (FF | FM | MM) 24.1 A For time | time cap: 10 min All movements synchronic 9 – 15 – 21 reps of: Power cleans (M: 50 kg | F: 35 kg) Bar-facing burpees – into, directly after completion – 24.1 B 5 min to find your max for the following complex: 1 Clean 1 Front squat 1 Hang-clean Scores: 24.1 A = time (e.g. 06:34 min) 24.1 B = weight (total of both team members, e.g. 75 kg (M) + 45 kg (F) = 120 kg)

5 Rounds 10 Hang Cleans   8 Front Squat   6 Shoulder to Overhead followed by Max Burpee over Bar RX (16-44) 60/40kg RX (45+)      45/30kg SC (16-34)  35/25kg SC (35-44)  30/20kg SC (45+)      30/20kg

3 Sets 2:00 On / :30 Off Set 1 21 Front Squats  + max. Burpee over Bar Set 2 15 Thruster + max. Burpee over Bar Set 3 9 Cluster + max. Burpee over Bar Rx: Barbell 50kg Scaled: Barbell 40/25kg falls es Probleme mit dem eintragen von Reps in der App gibt - zählen wir diese!

Lørdag. CrossFitters. Wod 1.A Styrke. En TonnageWod. Emom. 6 min.  Fra 0-6 minutter: Minut 1: Atlet A. 3RM i Frontsquat. Minut 2: Atlet B. 3RM i Backsquat. Minut 3: Atlet A. 2RM i Frontsquat. Minut 4: Atlet B. 2RM i Backsquat. Minut 5: Atlet A. 1RM i Frontsquat. Minut 6: Atlet B. 1RM i Backsquat. Score: denne Wod er 2 Scoret. En Tonnage-score for Atlet A. En Tonnage-Score for Atlet B.  Minut 6-7: Pause, hvor atletene selv skal loade og rydde skiver op. Minut 7-13: Wod 1B: 4 runder på tid/2 runder hver. En hel runde hver af gangen. Atlet A, derefter Atlet B.:  15 cal Echobike. 10 Frontsquat 40 kg 20 DU’s eller 80 SU. Man tagger på cyklen.

Lørdag. CrossFitters. Wod 1.A Styrke. En TonnageWod. Emom. 6 min.  Fra 0-6 minutter: Minut 1: Atlet A. 3RM i Frontsquat. Minut 2: Atlet B. 3RM i Backsquat. Minut 3: Atlet A. 2RM i Frontsquat. Minut 4: Atlet B. 2RM i Backsquat. Minut 5: Atlet A. 1RM i Frontsquat. Minut 6: Atlet B. 1RM i Backsquat. Score: denne Wod er 2 Scoret. En Tonnage-score for Atlet A. En Tonnage-Score for Atlet B.  Minut 6-7: Pause, hvor atletene selv skal loade og rydde skiver op. Minut 7-13: Wod 1B: 4 runder på tid/2 runder hver. En hel runde hver af gangen. Atlet A, derefter Atlet B.:  10 cal Echobike. 10 Frontsquat 30 kg 20 DU’s eller 80 SU. Man tagger på cyklen.

Wod 4. A og B. 4A: 4 minutter på skimaskinen. Fix meter distance.  CrossFitters: 1100 meter for mænd. 900 meter for damer. 4B: Direkte over i: 20 Synkrone Dumbbell Snatch. Èn håndvægt pr. atlet.  Crossmænd: 20 kg. Crossdamer: 12 kg. 30 dobbelt dumbbell frontrack frontsquats, del som I vil. 30 dobbelt dumbell s2oh, del som i vil. Crossmænd: 2*15 kg. Crossdamer: 2*10 kg. 20 Sync. D-ball2 shoulder, og boldene ligger klar lige ved slutmåtten, og venter på begge atleter.  To forskellige vægte. Alle skift i ’del som i vil’ foregår på måtten længst væk ved skimaskinen, så der er taktik i lange sæt.  Timecap: 11 i alt inklusiv 4 min ski.

Atlet A skal finde sit 3RM i back squat. Atlet B skal finde sit 3RM i front squat. De har 7 minutter. Score: denne wod kan være 2-scoret, 1 score pr. atlet.

Wod 3B. Atlet A: 15 cal Echo Bike. 10 front squats/back squats, individuel vægt. Atleter skal selv skifte vægte, læg vægt på det i briefing. Holdet bestemmer hvem der starter. 30 DU’s. eller 120 SU's (Den nærmeste 2,50nedad). Man tagger på cyklen

Wod 3B. Briefingpause efter 3A: 4/2 runder på tid. En hel runde hver ad gangen. Atlet A: 10 cal Echo Bike. 10 front squats/back squats. Atleter skal selv skifte vægte. Holdet bestemmer hvem der starter. 30 DU’s. eller 120 SU's Man tagger på cyklen

Wod 4. A og B. 4A: 4 minutter på skimaskinen. Fix meter distance.  Competitors: 1200 meter for mænd. 1000 meter for damer. 4B: Direkte over i: 20 Synkrone Dumbbell Snatch. Èn håndvægt pr. atlet. Lidt tungere håndvægt. 30 dobbelt dumbbell frontrack frontsquats, del som I vil. 30 dobbelt dumbell s2oh, del som i vil. 20 Sync. D-ball2 shoulder, og boldene ligger klar undere uret, og venter på begge atleter.  Alle skift i ’del som i vil’ foregår på måtten længst væk, så der er taktik i lange sæt.  Timecap: 11 i alt inklusiv 4 min ski. Vægt:  Snatch damer: 15 kg. Dobbelt Dumbbell: 2*12. Snatch herre: 22.5 kg. Dobbelt Dumbbell: 2*20.

Atlet A skal finde sit 3RM i back squat. Atlet B skal finde sit 3RM i front squat. De har 7 minutter. Score: denne wod kan være 2-scoret, 1 score pr. atlet.

In a Total Time of 14 Minutes Amrap x 8 Min 20/15 Cal Row 12 Lateral Burpees Over the Rower 6 Hang Squat Clean  From 8 to 14 6 Min to Find Max Weight of Complex 1 Clean 1 Front Squat 1 Hang Squat Clean