WOD Explorer

m/f pair 1                m/f pair 2 R1 – Worm Clean   synchro wall ball 9/6kg R2 – Worm Deadlift   synchro KB Swing R3 – Worm STOH   synchro Hang Snatch R4 - Worm Clean & Jerk   synchro burpess R5 – Worm Thrusters   synchro box jump overs  Rep Range 15 reps Int 12 reps mixed Worms @50kg Wall Balls 10/9ft 9/6kg (no requirement who picks which) KB Weight 24/16kg INT 20/12kg mixed Synchro Hang Snatch 22.5/15kg Int 20/12.5kg mixed Box Jump Overs 24” Int 20” mixed can step

0-3min 1 male clean 1 female clean 3-6min 1 male jerk 1 female jerk Squat Clean Int Clean Any mixed Jerk Int STOH mixed – off rack

AMRAP 12 MINUTES  8/10 Echo bike calories  3,6,9,12,15… etc  Power clean and jerk Synchro toes to bar Rx/ Masters 80-99 8/10 Echo bike calories 43/60 kg barbell Masters 100+ 8/10 calories 38/52 kg TTB split not synch Scaling option 5/8 calories 30/43 kg barbell Synchro knee raises RULES Each element must be completed and credited by the judge for the next movement to be unlocked. For example, the calories must be fully completed before the barbell can be touched to start the clean and jerks. All reps are to be credited by the judge, if a no rep is given, the rep must be repeated. WORKOUT FLOW Athletes will start on the start/finish mat. On “3,2,1 Go” athletes will make their way to the floor, one athlete will begin on the echo bike to complete the required number of calories. This number stays the same each round. Athletes can swap at any time, or not at all. After the echo bike is completed and credited by the judge, athletes can start working to complete the power clean and jerks. The number increases by three each round. This can be split as desired. The athlete not on the echo bike can be waiting by the barbell, but is not permitted to touch it until the calories are completed. Touch and go reps are permitted. After the power clean and jerks, athletes will move to the rig to complete the synchro toes to bar. This number increases by three each round. Athletes do not have to be on the same bar, but toes must touch the bar at the same time. Once completed, athletes will move back to the echo bike and continue, this time adding three reps to their power clean and jerks and toes to bar. Score is the total number of reps after 12 minutes. MOVEMENT STANDARDS Echo bike There is no minimum work requirement, one athlete could complete all the calories if desired. The machine must be reset to zero every round. Athletes must stay on the bike until the calories are credited complete. Athletes may switch as desired at any point. Power clean and jerk Barbell must start on the floor and be taken to the front rack position in one movement.  Any variation of shoulder to overhead is permitted, as long as the rep finishes with arms, hips and knees locked out, and the barbell above the head, not in front. Strict press, push press, push jerk, split jerk and squat jerk are all permitted. Athletes may touch and go, but not intentionally bounce the bar off the floor into the next rep Athletes can switch in and out at any point. A muscle clean is permitted but the athlete must not descend into a squat (ie hips below knees) during the power clean.. Synchro toes to bar Athletes must start hanging from the bar with arms fully extended. Both heels must pass behind the plain of the upright rig for the rep to begin. Athletes must touch both feet to the bar inside the hands at the same time. This must also be at the same time as your partner. If both athletes complete a rep but the synchro touch is missed, this will be given as a no rep.   MASTERS 100+  The same movement standards apply however the TTB are not synchro. Instead athletes will split the reps as they wish between them - one athlete can perform all the reps if desired.

 AMRAP x 15min 10 syn. BB Thruster (1 Barbell) 10m syn. BB OH Walking Lunges (1 Barbell) 10 syn. BB Thruster 10m syn.BB OH Walking Lunges 2 Pull Ups (add 2 each round) split as needed 4 Toes 2 Bar (add 2 each round) split as needed 6 Burpee Broad Jumps  MM: 30kg = 20kg Barbell + 5kg Plates MF: 25kg = 20kg Barbell + 2.5kg Plates FF: 20kg = 20kg Barbell WORKOUT FLOW Zu Beginn des Workouts stehen die Athlet:innen auf ihrem jeweiligen Startplatz. Mit dem Startsignal „3, 2, 1, Go“ begeben sich die Athlet:innen zur Langhantel und absolvieren die vorgegebene Anzahl Thruster. Danach dreht sich einer der Athlet:innen um und es werden die Lunges ausgeführt. Es wiederholen sich die Thruster und die Lunges. Danach begibt sich einer der Athlet:innen zur Klimmzugstange und absolviert Pull Ups und Toes 2 Bar. Dabei darf sich abgewechselt werden,  jedoch muss dafür bei der Startnummer abgeklatscht werden. Es muss kein Wechsel von T2B zu den Burpees erfolgen. Bei den Burpees muss der nicht arbeitende Athlet bei der Startnummer warten Nach den Burpees werden erneut Thruster ausgeführt.  Bei jedem Wechsel muss abgeklatscht werden. MOVEMENT STANDARDS Syn. BB Thruster Die Hantel muss jeweils am Sleeve gegriffen, werden und die Athlet:innen schauen sich an. Die Hantel muss sich beim Squat unter Augenhöhe befinden.  Die Athlet:innen müssen in eine tiefe Kniebeuge gehen und danach die Langhantel über Kopf drücken. Lockout ist mit gestreckten Knien, Hüfte und Ellbogen in einer Linie. Ein Jerk ist nicht erlaubt.  Synchron heißt die Athlet:innen müssen zeitgleich im Squat sitzen und zeitgleich den Lockout halten. Syn. BB OH Walking Lunges Die Hantel muss jeweils am Sleeve gegriffen werden und die Athlet:innen schauen in die selber Richtung. Die Athlet:innen machen zeitgleich einen Schritte nach vorne, dabei muss das hintere Knie den Boden berühren. Beim Aufstehen müssen beide Beine gestreckt stehen. Die Langhantel muss während des Ausfallschrittes über Kopf gehalten werden, dabei muss der Arm nicht vollständig gestreckt sein.  Synchron heißt die Athlet:innen müssen zeitlgeich den Boden mit dem Knie berühren und zeitgleich im Lockout stehen.  Pull Up Auszuführen ist ein Standard Pull Up. Strict oder Kipping. Butterfly ist nicht erlaubt. Das Kinn muss klar erkennnbar für den Judge über der Stange sein. Ein Untergriff ist erlaubt.  T2B Auszuführen ist ein Standard T2B. Die Füße müssen zeitgleich die Stange berühren. Beim Start der Bewegung müssen die Füße einmal hinter die vertikale Linie der Klimmzugstange gebracht werden Burpee Broad Jump Der Athlet muss sich mit den Händen hinter der vorgebenen Linie mit der Brust und den Oberschenkeln auf dem Boden ablegen. Es darf aufgestiegen oder -gesprungen werden. Danach muss von hinter der vorgegebenen Linie über die nächste Linie gesprungen werden. Ein Berühren der Linien führt zu einem No Rep.  WORKOUT FLOW At the start of the workout, the athletes stand at their respective starting positions. At the start signal “3, 2, 1, Go,” the athletes move to the barbell and complete the prescribed number of thrusters. Afterward, one of the athletes turns around, and the overhead walking lunges are performed. The thrusters and lunges are repeated. Then, one of the athletes moves to the pull-up bar to complete pull-ups and toes-to-bar. Athletes are allowed to switch, but they must tag each other in the barbell area. After the toes-to-bar, they must tag again before continuing with the burpees. After the burpees, thrusters are performed again. MOVEMENT STANDARDS Syn. BB Thruster The barbell must be gripped at the sleeve, and the athletes face each other. They must squat below parallel and then press the barbell overhead. Lockout is achieved when the knees, hips, and elbows are fully extended in a straight line. A jerk is not allowed. Synchronization means the athletes must be in the squat position at the same time and hold the lockout at the same time. Syn. BB OH Walking Lunges The barbell must be gripped at the sleeve, and the athletes face the same direction. They step forward simultaneously, ensuring the back knee touches the ground. Upon standing up, both legs must be fully extended. The barbell must be held overhead during the lunge, but the arms do not need to be fully extended. Synchronization means the athletes must touch the ground with their knees at the same time and achieve the lockout position at the same time. Pull-Up A standard pull-up must be performed, either strict or kipping. Butterfly pull-ups are not allowed. The chin must clearly pass above the bar for the judge to see. A supine (underhand) grip is allowed. Toes-to-Bar (T2B) A standard toes-to-bar must be performed. Both feet must touch the bar at the same time. At the start of each rep, the feet must pass behind the vertical plane of the pull-up bar. Burpee Broad Jump The athlete must place their hands behind the designated line and lower their chest and thighs to the ground. Stepping or jumping up is allowed. Afterward, the athlete must jump from behind the starting line to beyond the next line. Touching any of the lines results in a no rep.

WOD 2 12´ to find HEAVY LIFT (Suma de pesos máximos de cada atleta) (1º Atleta 3´ to find RM Snatch) (2º Atleta 3´ to find Rm Clean) (3º Atleta 3´ to find Rm 1 Snatch + 1 Overhead Squat) (4º Atleta 3´ to find Rm 1 Clean and Jerk) cada atleta tiene 3´ para hacer todos los levantamientos necesarios para encontrar el Rm. Los compañeros del equipo pueden ayudar a cambiar los pesos. En cada levantamiento los compañeros deben estar situados en la zona del totem Each athlete has 3 minutes to perform all the lifts necessary to find their 1RM. Teammates can help change the weights. For each lift, teammates must be positioned in the designated area.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

Wod 3 individual For time  5´ Time cap 40/32 cal Row 40 toes to bar 5 clean and jerk  Elite male 110kg Rx 100/65kg Intermedio 80/50 kg Scaled 40/40 knee rises 60/40kg +35 100/60kg +40 90/55kg +45 40/35 T2B 85/50kg +50 35/28 cal 35/35 T2B 75/40kg +55 35/28 cal 35/30 T2B 65/35kg +60 35/28 cal  35/30 T2B 60/30kg FLOW: El atleta comienza sentado en el remo. 3,2,1...Go...Completa las calorias, corre hasta la barra para los toes to bar/Knee rises. Completa los toes to bar/knee rises, corre hasta la barra donde debe hacer 5 repeticiones de Clean and Jerk, (ninguna repetición sera considerada valida si deja caer la barra por detrás), finalizados los clean and jerk debe correr hasta el totem para que el juez pare el tiempo.  En caso de no terminar todos los movimientos requeridos dentro del time cap de 5 min, se tendrá en cuenta las repeticioens completadas. FLOW: The athlete starts seated on the rowing machine. 3, 2, 1... Go... Complete the calories, run to the bar for toes-to-bar/knee raises. Complete the toes-to-bar/knee raises, run to the bar where they must perform 5 repetitions of clean and jerk (no repetition will be valid if the bar is dropped behind the body). After completing the clean and jerk, they must run to the totem pole so the judge can stop the time. If all required movements are not completed within the 5-minute time cap, the repetitions completed will be counted.

WOD 3 For time 10´ time cap 2 RONDAS (1º ronda pareja 1 hombre-mujer/2º ronda pareja 2 hombre-hombre) 1º RONDA 1º pareja 36 cal row (20cal hombre/16cal mujer) 40 Line facing burpees (20/20) 40 toes to bar syncro/ 40 knee raises synchro 5 clean jerk synchro Intermedio 80/50 Scaled 60/40 CAMBIO DE PAREJA 2º RONDA 2º pareja 40 cal row (20cal hombre/20cal hombre) 40 Line facing burpees (20/20) 40 toes to bar syncro/ 40 knee raises synchro 5 clean jerk synchro (Mientras un atleta rema 20/16 cal, el otro debe hacer los 20 Line facing burpees) WOD 3 For time 10' time cap 2 ROUNDS (Round 1: Male-Female Pair 1 / Round 2: Male-Male Pair 2) ROUND 1 Pair 1: 36 cal row (20 cal male / 16 cal female) 40 Line-facing burpees (20/20) 40 toes-to-bar synchronized / 40 knee raises synchronized 5 clean jerk synchronized Intermediate 80/50 Scaled 60/40 PARTNER CHANGE ROUND 2 Pair 2: 40 cal row (20 cal male / 20 cal male) 40 Line-facing burpees (20/20) 40 toes-to-bar synchronized / 40 knee raises synchronized 5 clean jerk synchronized (While one athlete rows 20/16 cal, the other must do the 20 line-facing burpees)

For Max Weight: E3mom x 3 Clean & Jerk (25sec Window, 2 attempts per window)

FORGED BY METAL ART / TEST: MIXED EM   PART A FOR TIME: 15 Cal Assault bike 12 Clean and jerks @80kg. 9 Ring complex: 2 Toes-trough-rings + 1 Ring muscle-up 6 Snatches @80kg. 3 Legless rope climbs Time cap: 6 min. REST 3' PART B THEN FROM 9' to 15' 2 - 4 - 6 - 8 - 10 Pull-overs 5 - 10 - 15 - 20 - 25 Double Under Crossovers PART A - score is time PART B - score is time PART A Резултат: След като завършите всички тези упражнения в посочения ред, времето за което сте завършили е вашият краен резултат.  Почивка 3 минути между PART A и PART B. PART B Резултат: След като завършите всички тези упражнения в посочения ред, времето за което сте завършили е вашият краен резултат. 

Qualifier 3 - The Throttle Control  Score is for time! (13min time Cap) ELITE/ RX (a) 15-12-9 Thrusters @ 52.5/35kg Chest to Bar Pull Ups - into - 2 MIN REST - into - (b) 9-12-15 Deadlift @ 115/82.5kg Strict Handstand Press Up (13min time cap) INTERMEDIATE 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) SCALED 15-12-9 Thrusters @ 30/20kg Jumping Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 80/55kg Double DB Push press (15/12.5kg  x 2) MASTERS 35+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up MASTERS 40+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) QUICK START Athletes will be required to video weights & measurements of HSPU mats. - The athlete starts standing tall with their back to the barbell. - At “go,” the athlete turns to face the bar and begins a couplet of thrusters and chest-to-bar pull-ups, completing the prescribed repetitions of each movement. - Once all repetitions are completed, there is a mandatory 2-minute rest period. - After the 2-minute rest, the athlete begins the second part of the workout: a couplet of deadlifts and strict handstand push-ups, completing the prescribed repetitions. - The athlete is not allowed any assistance changing barbell weights but may use two separate barbells if preferred. - Refer to your division standards for specific loadings and gymnastics variations. Your score is the total time taken to complete the workout. TIEBREAK IS THE TIME TAKEN TO FINISH PART A. THRUSTER - The barbell begins on the ground. - The athlete must perform a full front squat, with the hip crease clearly below the top of the knee. - The movement must be one continuous motion. A front squat followed by a push jerk (re-bending of the knees to get under the bar) is not allowed. - The rep is completed only when the knees, hips, and arms are fully extended, with the barbell locked out directly over or slightly behind the middle of the body. - If dropped from overhead, the barbell must settle on the ground before the next rep; it cannot be caught on the bounce. - Collars must be placed outside the plates. CHEST TO BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chest visibly touches the bar at or below the collarbone. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. CHIN OVER BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. JUMPING PULL UPS - The bar height must be set to at least 6 inches above an athlete’s standing head height. - The athlete starts with the arms fully extended. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. DEADLIFT - Every rep starts with the barbell on the ground. - Hands must be outside of knees, Sumo deadlifts are not allowed. - Arms must be straight throughout, no bouncing - The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.  - Collars must be placed outside the plates. STRICT HANDSTAND PRESS UP - Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.  - If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must  be level with the top of the plates). - Each rep starts and finishes in the lockout position with: - Both hands touching the tape line. - Only the heels are against the wall. - Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending.  - At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line. - Each rep is credited when the athlete returns to the lockout position with - only the heels on the wall, arms, hips and legs fully extended, shoulders in line with the body. STRICT HANDSTAND PRESS UP TO ABMAT -Set up a 2- 2.5 -inch riser, as shown - THIS NEEDS TO BE VIDEOD AND MEASURED. The start and end positions are the same as described for the handstand push-up. - The athlete must touch their head to the riser before returning to the finish position. DOUBLE DUMBBELL PUSH PRESS - The rep starts with the athlete standing tall, knees and hips extended and one head of the dumbbells touching each shoulder. - The rep is credited when the dumbbells are overhead with the knees, hips, and arms are fully extended and the dumbbells locked out directly over or slightly behind the middle of the body. 

TC: 10min 21 knee raises + 21 Thruster @35/25kg 15 leg raises + 15 Thruster 9 pull ups + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min

TC: 10min 21 Pull Ups + 21 Thruster @42,5/30kg 15 C2B + 15 Thruster 9 Bar Muscle Up + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min

For time: 12-10-8 burpee over the worm worm clean and jerk

RM COMPLEX 1 CLEAN 1 HANG SQUAT CLEAN 1 FRONT SQUAT 1 JERK

In 10-minutes For total load 0:00 - 5:00 1RM Clean & Jerk At 5:00 - 10:00 1RM Snatch

30 Worm Squats 30 Burpees Over Worm (synchro) 30 Toes-to-Bar (synchro) 20 Worm Thrusters 20 Burpees Over Worm 20 Chest-to-Bar (synchro) 10 Worm Clean & Jerks 10 Burpees Over Worm 10 Bar Muscle-Ups (synchro)

For time: (TC 7min) 2A 4 rounds: 6 Clean & Jerks 60kg 200m run 2 min rest 9 min on clock 2B 3 min to find for max load: 1 clean + 2 front squat

21 cal on Rower 18 t2b 15 burpees over barbell 3 Macho Man (Macho Man is 3 power clean + 3 front squat + 3 push jerk) 18 cal on Rower 15 t2b 12 burpees over barbell 2 Macho Man 15 cals on Rower 12 t2b 9 burpees over barbell 1 Macho Man RX 70/50kg Master 35+ 60/35kg Master 40+ 50kg Challenge 50/30

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: 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 2 x 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  "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

For Time Time Cap: 14:00 Open: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 50/ ♀ 35kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 70/ ♀ 50kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 90/ ♀ 60kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 110/ ♀ 70kg Master 30-39: 15 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 15 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 15 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 15 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 40-49: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 40/ ♀ 25kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 80/ ♀ 50kg -rest 1:00 6 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 100/ ♀ 60kg Master 50+: 12 Toes to Bars 9 Burpees over Bar 6 Clean and Jerks ♂ 30/ ♀ 20kg -rest 1:00 12 Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 45/ ♀ 30kg -rest 1:00 12 Chest to Bar Pull Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 60/ ♀ 40kg -rest 1:00 3 Bar Muscle Ups 9 Burpees over Bar 6 Clean and Jerks ♂ 75/ ♀ 50kg

Modus : Build up for max. weight and you go I go Workout : Teil A – AMRAP 6, Teil B – AMRAP 6  Gewichte Scaled: 50/35kg Rx: 60/40kg Score : Maximales Gewicht und Wiederholungen Ablauf Scaled Teil A   1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 50/35 Kg 6 Shoulder to overhead  Every break (switch) perform 100 SU (split as needed) Ablauf RX Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 60/40 Kg 6 Shoulder to overhead Every break (switch) perform 50 DU (split as needed)

Modus : Build up for max. weight and you go I go Workout : Teil A – AMRAP 6, Teil B – AMRAP 6  Gewichte Scaled: 50/35kg Rx: 60/40kg Score : Maximales Gewicht und Wiederholungen Ablauf Scaled Teil A   1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 50/35 Kg 6 Shoulder to overhead  Every break (switch) perform 100 SU (split as needed) Ablauf RX Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 60/40 Kg 6 Shoulder to overhead Every break (switch) perform 50 DU (split as needed)

6 min to find 1 RM Clean & Jerk