WOD Explorer

"DUMBBELL MADNESS" ÖPPEN  3-3-3-4 min jobb (ingen vila mellan)  Vid varje ny intervall måste man genomföra: CASH IN  100 Double Unders (share anyhow)  30 Ping Pong Wallballs @ 6 kg  AMRAP (share anyhow)  50 DB Snatch @ 1 X 20 kg 40 DB Hang Clean & Jerk @ 1 X 20 kg 30 DB Thrusters @ 1 X 20 kg TIME CAP: 13 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar en av er jobba med double unders / single unders i en ruta. Byten sker bakom linjen. Ni får dela hur ni vill tills ni nått upp till 75 / 100 reps.  Därefter går ni till riggen och genomför bestämda reps för ping pong wall balls (vid no rep behöver inte athleten börja om repen utan ni kan forsätta till athlet nr 2). Efter cash in är klar börjar ni jobba er igenom dumbbell snatch, hang clean and jerk och db thrusters. Var tredje minut kommer ni behöva göra cash in igen. Och efter cash in varje runda fortsätter ni att jobba neråt på hantelövningarna.  Ex. runda 1 hinner ni 25 dumbbell snatch. Sedan vid min 03:00 måste ni göra cash in igen som tar ex 1 min, då har ni 2 min på er att fortsätta jobba er igenom db snatch. Hinner ni klart med era 50 reps avancerar ni och fortsätter med dumbbell hang clean. Vid signalen var tredje minut får man inte fortsätta utan måste släppa hanteln direkt och börja med cash in! OBS - sista intervallen jobbar ni 4 min istället för 3 min.  Utrustning/lag: 1 Wall Ball @ 6 kg  1 Dumbbell @ 20 kg Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

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  

3 Windows* to Find Your 1 rep Max Squat Clean and Jerk 3x 30s lift 1:30 rest

3 Windows* to Find Your 1 rep Max Clean and Jerk 3x 30s lift 1:30 rest

This workout is performed in four elimination rounds.  Athletes must complete the sequence exactly as written in each round. Round 1 - 14 Athletes 1 Wall Walk 4 Clean and jerk 1 Wall Walk 4 Clean and jerk Time cap: 60s Weight: 40 kg Elimination: 6 athletes are eliminated Advancing: Top 8 athletes move on to Round 2 Round 2 - 8 Athletes  1 Wall Walk 3 Clean and jerk 1 Wall Walk 3 Clean and jerk Time cap: 60s Weight: 50 kg Elimination: 4 athletes are eliminated Advancing: Top 4 athletes move on to Round 3 (Semifinal) Round 3 - 4 Athletes (Semifinal) 1 Wall Walk 2 Clean and jerk 1 Wall Walk 2 Clean and jerk Time cap: 60s Weight: 60 kg Elimination: 2 athletes are eliminated Advancing: Top 2 athletes move on to the Final Round Round 4 - FINAL  1 Wall Walk 1 Clean and jerk 1 Wall Walk 1 Clean and jerk Time cap: 60s Weight: 70 kg This round determines the event winner Notes Athletes are ranked based on finishing time. If fewer athletes complete the round than available advancement spots, ranking is determined by total completed reps. Scoring & Ranking Athletes are ranked strictly by finishing time in each round. The timing system records results with hundredths of a second, ensuring precise ranking and eliminating ties. If an athlete does not complete the required work within the 90-second time cap, they are ranked below all athletes who finished and placed according to the total number of completed reps

Push, Pull, Glide - 5 min AMRAP • 13/10 Cal Ski erg • 12 Barbell push press 40/25kg • 12 Double kettlebell deadlift 32/24kg Score = Total reps Workout Flow and Rules • Only one athlete per team will complete this workout, a draw will take place before the semi-final clash to decide if either the male or female athletes from teams complete this workout. It is then up to the team to decide which athlete of the correct sex from their team completes the workout.  • On go the selected athlete will progress through the three movements continuously completing as many reps as possible in 5 minutes. • The third workout of the semi final clash will start 2 minutes after the end of this 5 min AMRAP. Movement Standards Ski erg – Male athletes will complete 13 calories or female athletes 10 calories. Athletes must not let go of the ski erg handles at the bottom of the stroke to prevent damage to the ski erg. The ski erg will be reset to zero by the team’s judge at the start of each ski. Barbell push press – Male athletes will use a 40kg barbell or female athletes a 25kg barbell. Athletes must first clean the bar to the front rack position in contact with the shoulders. From the front rack position athletes must press the barbell to an overhead position with legs straight, hips open, arms straight and head through. Push jerk or split jerk are not permitted. Athletes must drop the barbell onto the drop pads provided. Double kettlebell deadlifts – Male athletes will use 2 x 32kg kettlebells or female athletes 2 x 24kg kettlebells. Athletes must deadlift both kettlebells from in contact with the floor to a standing position with legs straight, hips open and head and chest up.

FINAL CLASH - For Time 1. Buy In - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. 2. Skill 4 Rounds in M/F pairs; • 3 Synchro power cleans + 3 Synchro front squats + 3 Synchro shoulder to overhead - 80/45kg. 3. Power • 10 Worm alternating cleans – 100kg (4 athletes) • 10 Worm thrusters – 100kg (4 athletes) • 40 Cal Ski + 40 Cal Row 4. Chaos Relay Waterfall style; • 60m Sandbag carry - 40/20kg • 6 Devils press - 2 x 22.5/15kg 5. Cash Out - Endurance • 800m Run *Each athlete must run 200m, non-running athletes must hold a single kettlebell overhead 32/24kg until run is complete. Score = Time Workout Flow and Rules • Teams will start on the 800m skill mill run, each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the 3 kettlebells are back overhead. • When the 800m run is complete teams will move to the barbells, there will be one male 80kg barbell and one female 45kg barbell. Teams must divide into M/F sub teams, each sub team must complete two rounds of the barbell complex. Sub teams can complete their two rounds back-to-back or alternate rounds with the other sub team. The barbell complex must be completed unbroken. • Following the barbell complex teams will move to the 4 person worm, with all 4 athletes on the worm teams must complete 10 worm alternating cleans and then 10 worm thrusters. When these worm movements are complete the worm must be held off the floor by 2 athletes while the other 2 athletes move to the row and ski to complete 40 calories on each machine. If the worm is dropped the row and ski must stop until it is back off the floor. Teams can swap working athletes on the row, ski and worm at any point. • When the 40 calories are reached on both the row and ski teams can drop the worm and move to the sandbag and dumbbells. Waterfall style in any order decided by the team all athletes must complete a 60m sandbag carry then six devil’s press. Athletes will carry the sandbag around the perimeter of the arena 30m out then 30m back. The next athlete cannot start the sandbag carry until the preceding athlete has completed the devils press. • When the last athlete has completed the devils press teams will move to the final skill mill and complete an 800m run again. Each athlete must complete 200m. All athletes that are not running must hold a single kettlbell overhead (male 32kg, female 24kg). If any of the athletes lower their kettlebells at any point the run must stop until the kettlebells are back overhead. When an athlete has completed their 200m portion of the 800m they must run to the centre stage and await the rest of their team. Once an athlete has completed their 200m they are no longer required to hold the kettlebell overhead. • When the final athlete completes the last 200m they must run to the centre stage to join their teammates and activate the winner’s moment. Movement Standards Kettlebell overhead hold – Athletes will use a single kettlebell, males 32kg, females 24kg. Athletes must hold the kettlebell above head level whilst the skill mill run is ongoing. If any athlete lowers their kettlebell the skill mill must stop until 3 athletes have their kettlebells back overhead. Synchro barbell complex – The barbell complex consists of 3 synchro power cleans + 3 synchro front squats + 3 synchro STOH. The complex must be completed unbroken, if an athlete drops the bar mid complex the pair must start again from the beginning. Synchro power cleans – The bar must be taken from in contact with the floor to the front rack position with legs straight, hips open and elbows through. Synchro is in the front rack position. The power cleans must be touch and go. Synchro front squats – Athletes must perform a full depth squat with hip crease below knee level then stand tall with legs straight and hips open. Synchro is in the standing position. Synchro STOH – From the front rack athletes must press or jerk the bar overhead. In the overhead position the athlete’s legs must be straight, hips open, arms straight and feet parallel if the athlete has used a split jerk. Synchro is in the overhead position. Worm alternating cleans – All 4 athletes must be on the worm facing in the same direction. Athletes must clean the worm from the floor to their shoulders then pass it overhead so that it contacts the opposite shoulder before dropping it to the floor. Full extension of the arms overhead is not required. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. Teams can perform touch and go reps however the worm must contact the floor on each rep not just the athlete’s arms. Worm thrusters - All 4 athletes must be on the worm facing in the same direction. All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. The rep is not complete until the worm touches the opposite shoulder of all 4 athletes. 40 Cal ski + 40 Cal row – The worm must be held off the floor by 2 athletes whilst 2 athletes work on the ski and row. If the worm is dropped the ski and row must stop until it is back off the floor. Teams can change the working athletes on the worm, ski and row as they wish. Both ski and row must hit 40 cals before the worm can be dropped. 60m Sandbag carry - Athletes must pick up the sandbag behind the start line, athletes can carry the sandbag in a bear hug position or on their shoulder, they must carry the sandbag 30m out to a line and touch the line with their foot, then 30m back to the start and cross the start line before dropping the sandbag. Devils press – Athletes will use double dumbbells. Athletes must drop to the floor with their hands on the dumbbells and their chest in contact with the floor, from the bottom position athletes can step or jump up and must then snatch the dumbbells to an overhead position with legs straight, hips open and arms straight. Athletes must not drop the dumbbells from above waist height, if they do so they will be required to repeat the previous rep.

WORKOUT: This workout is a two part scorer: 1a) 0:00-8:00 Max Distance Ski + Bike Combined 8:00-12:00  REST 1b) 12:00-20:00 For Time:  MF Pair 1 - 30 Sync Hang Clean & Jerks @ 60/40kg Into MF Pair 2 - 30 Sync Hang Clean & Jerks @ 60/40kg ----------------------------------------------------------------------------------- WORKOUT GUIDE Workout flow/Rules Workout 1a) - Max Distance (Bike + Ski) Score: Total combined distance at 8:00 At 0:00, athletes begin accumulating distance on the Bike + SkiErg. Teams will work continuously for 8 minutes to accumulate the furthest total distance possible. Switching: You may switch between machines and/or between athletes as desired. At 8:00, judges will call “TIME” and record your total distance after any "tickover". There is no minimum work requirement. Damper setting cannot be changed once the 8:00 is underway - Doing so will dock 500m off the total score. Transition / Rest Window: 8:00-12:00 (4 minutes) Rest under the rig. Recover and reset for 1b. Load/check barbells as needed (your lane will have the correct weights available). Athletes should be behind the working line, listening for the 12:00 start call. Workout 1b) - For Time (Synchro Hang Clean & Jerk) Time window: 12:00-20:00 Score: Time to completion. Or reps completed at cap. At 12:00, male and female pair 1 begins their 30 synchro reps. Once Pair 1 completes 30, Pair 2 begins. Pair 2 completes 30 synchro reps to finish the event. Upon the final synchro rep, the team will cross the “finish” line and time will be recorded. Loading: Locked In: 60/40 kg Movement standards: - Synchro: The judge’s primary synchro point will be the finish position. Both athletes must be locked out overhead at the same time. Locked out= Hips, knees, and arms fully extended. If one athlete finishes early/late, that rep will typically be a no-rep (judge will guide you). - Hang position: Each rep begins from the hang position. Hang position= Bar controlled from above the knee with straight arm. Each “set” must start with a deadlift finishing with shoulders BEHIND the bar Things that might catch you out: - No-reps come from synchro timing, not the lift itself. Know your partner’s pace getting overhead. - First rep being from the floor. You must deadlift the first rep then set to the knee.  - Control the hang with straight arms above the knee. Bouncing off the thigh is allowed as long as arms are straight.  - Overhead lockout together is the key moment - stay patient and finish as one. Judge/Equipment Notes: Judges will manage counting, synchro calls, and time. If there’s a dispute, the judge’s call on the floor is final.  Scoring Summary: Workout 1a: Total max distance in 8:00 Workout 1b: Time to finish 30 + 30 synchro hang clean & jerks (or reps at 20:00)

WORKOUT: For Time: (15:00 Cap)  60 Sync Alt DB Hang Snatch [4] 60 Sync TTB [2] 40 Sync DB OH Reverse Lunge [4] 40 Sync Chest To Bar [2] 20 Sync Single Arm DB Devils Press [4] 20 Sync Bar Muscle Ups [2] 1 x 22.5/15kg DB ----------------------------------------------------------------------------------- WORKOUT GUIDE: Workout Flow/Rules: Workout two is for time. There is a 15-minute window to complete this gymnastics chipper. On “GO” the team heads to their DBs where they will begin the first DB movement. For all DB movements, all 4 athletes are working in sync.  For all Gymnastics movements, 2 athletes are working in Sync. There are no requirements on which athletes complete the gymnastics. For gymnastics working pairs must face OUT of the rig. Non-working pairs must wait IN FRONT of the working pair OUT of the rig [4]: all four athletes are expected to be working synchro for each counted rep (judge counting reps only when synchro is achieved). [2]: only two athletes work at a time in synchro (other two rest/rotate). You may rotate pairs as desired. If one athlete finishes early/late, the rep is a no-rep and the team repeats the rep in synchro. Work must be completed in order. Your team may not advance until all reps of the movement are complete.  Movement standards: Sync DB Hang snatches [4] - 60 reps - Alternating: Reps must be completed Alternating arms between reps. There is no requirement for teams to be coordinated with which hand they use, left or right. Hand swap can only be done after completion of the rep and with the DB travelling down. Hand swap is not permitted with the DB travelling up.  - Synchro position: Final position is with knees, hips and arm locked out with DB stacked over shoulder (not in front). The rep is completed at full lockout overhead, DB controlled, and athletes synchronised. - Hang position: The DB must be deadlifted up first to start from a controlled hang position. The DB is then lifted overhead with no contact with shoulder.  Common no-reps are:  - Not starting in from the hang and lifting the DB from the floor,  - Soft lockout with arms not fully extended,  - Athletes out of sync at lockout. - No working hand on leg: Free hand must be away from the body and not used to help brace. Sync Toes-to-Bar [2] - 60 reps Common no-reps: - Only one foot hit: Both feet must hit the top of the bar at the same time. If feet miss bar this will be a no rep.  - Mismatch synchro: For the rep to be accredited both athletes feet must hit the at the same time.  - Not completing rep to full range of movement: Feet must break behind the rig, with arms in full extension at bottom of rep Sync DB Over Head Lunges [4] - 40 reps - Reverse lunge: All team must reverse lunge. There is no requirement to all lunge with the same leg first, but the reps must be alternating. There is no requirement for teams to hold the DB in the same hand.  - Synchro position: There are two synchro positions; knee on the floor, team stood up in extension together. Common no reps include:  - Mismatch synchro: Max sure all team members knee touches the floor at the same time.  - No extension: Not standing with hips fully extended at the top will be a no rep. Teams must keep arm locked out in full extension overhead.  Sync Chest-to-Bar [2] – 40 reps The rep completes when chest clearly contacts the bar at the same time. Contact must be made anywhere below the collar bones. These can be performed as either strict, kipping or butterfly variations.  Common no-reps include: - No chest contact - Mismatch sync: Both athletes’ chest must contact at the same time for the rep to be accredited.  - No full arm extension at bottom of rep Sync DB SA Devils Press [4] - 20 reps Chest and thighs must contact the ground, not on DB, in the burpee portion; then DB is brought overhead. This can be either a snatch or Clean and jerk as long as the reps is completed at full lockout overhead, at the same time. - Synchro position: Two positions; 1) chest and thighs on the floor, 2) DB locked out overhead. Common no-reps:  - No clear ground contact: Chest touching DB not the floor is a no rep. - Mismatch sync: DB must be controlled overhead locked out. Sync Bar Muscle Ups [2] - 20 reps - Synchro position: Two athletes are working in synchro. There is no requirement which two athletes. Both athletes reach a stable support above the bar together (lockout/control shown simultaneously).  - No other body part can be used to assist completing the rep.  - Hands cannot be taken off the bar at the top to “rest”  Common no-reps:  - Mismatch synchro: Athletes can maintain a locked-out position while they “wait for their partner” to complete the rep. - no clear lockout/control at the top: Lockout must be over the bar, and arms fully extended - feet pass the height of the bar Scoring & Time Cap: If you finish all work inside 15:00, score is your finish time. If you hit the cap, score is total reps completed at 15:00 (240 total reps). Loading: Locked In: 1x22.5/15kg

Find 1RM Clean & Jerk

4 Rounds of: In 2 Minutes Complete 12 Double Kettlebell Hang to Overhead (24Kg/16Kg) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (One Arm) 6 Single Arm Kettlebell Hang to Overhead (32Kg/24Kg) (Other Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

4 Rounds of: In 2 Minutes Complete 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (One Arm) 6 Single Arm Kettlebell Hang to Overhead (24Kg/16Kg) (Other Arm) In the remaining time find a 1 Rep Max Clean and Jerk Rest 1 Minute Between Rounds

AMRAP 7 MIN 7 rounds for time of: 3 clean and jerks 3 Lateral burpees + PARTE B Max rep  lateral burpess  TEEN ♀ 25KG    ♂ 15KG INTERMEDIO / RX ♀ 35KG    ♂ 25KG Time cap: 7 min.

Time Cap: 15:00 10 CLEAN & JERKS @ 40 / 35 10 x 10m shuttle runs  8 CLEAN & JERKS @ 60 / 45 10 x 10m shuttle runs  6 CLEAN & JERKS @ 80 / 55 10 x 10m shuttle runs  4 CLEAN & JERKS @ 90 / 65  Remaining time 1rm Clean and Jerk

Find your 3 RM Clean & Jerk (touch and go) & your 10 RM Clean & Jerk as one weight                               

4 rounds  Rower 12/10 Cals Power Clean & Jerk x 6 @60/42.5kg Wall Balls x 15 @9/6kg 10/9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

4 rounds  Rower 12/10 Cals Power Clean & Jerk x 6 @42.5/30kg  Wall Balls x 15 @6/3kg 10/9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

4 rounds  Rower 10 Cals Power Clean & Jerk x 6 @30kg  Wall Balls x 15 @3kg  9ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

4 rounds  Rower 12/10 Cals Power Clean & Jerk x 6 @10kg Wall Balls x 15 @3kg @8ft Into Max BMU – 12 points CTB – 5 points Pull Up - 3 points Jumping Pull Up – 1 point

 BLOODY NIGHT  A-) 0-8 min : 1 RM CLEAN COMPLEX        8-9 min:   REST  B-) 9-15 min: TONS COUNT (max c&j reps with athlete's choice of weight)   CLEAN COMPLEX: 1 clean + 1 hang clean + 1 jerk  SCORE A : total kg  SCORE B : kg X reps    *0-4 min athlete 1 perform / 4-8 min athlete 2 perform *mixed teams will use different bars. *In mixed teams,partner's weight are combined and multiplied by the total number of lifts.

BLOODY NIGHT  A-) 0-8 min : 1 RM CLEAN&JERK        8-9 min:   REST  B-) 9-15 min: TONS COUNT ( max c&j reps with athlete's choice of weight) score 1: total kg score 2 :  kg x reps *0-4 min athlete 1 perform / 4-8 min athlete 2 perform *mixed teams will use different bars. *In mixed teams,partner's weight are combined and multiplied by the total number of lifts.

For time: 15 worm squats* 16 T2B (2 sync) 16 Alt. DB snatch (3 sync) A1: 3 lanes HSW A2: 3 Wall walks A3: 10 HSPU 14 Alt. DB devil press (3 sync) 14 Pull ups (2 sync) 15 worm clean and jerk* 12 C2B (2 sync) 12 Alternating DB snatch (3 sync)  A1: 2 lanes HSW A2: 2 Wall walks A3: 8 HSPU 10 Alternating DB devil press (3 sync) 10 BMU  15 worm thrusters* * Vid minst 1 master i laget eller FFM lag = 12 reps (räknas som 15 i scoring)  Vikter: DB:  MMF: 22,5, 20, 15kg FFM: 22,5, 15, 12,5kg Scoring: 1. Time 2. Reps Flöde: Se video Standards: Sync DB movements: Toppläget HSPU: Som standard i iF3 Movement standrad men händer ska vara innaför matta (inte 95cm).  Vi följer standards från "iF3 Movement standards 2024" och ni hittar alla moment via länken och dokumentet nedan (om inget annat anges): https://functionalfitness.sport/sport/movement-standards/     

INDVIDUAL   6' AMRAP   1-2-3-4… LOG CLEAN JERK + 1 ROPE CLIMB     SCALED M: 50 SCALED WOMEN 30 ADV M : 60 ADV W: 45 RX: 70 +70MM : 60

ALL TEAMS   6' AMRAP   1-2-3-4… LOG CLEAN JERK (IGUG) + 1 ROPE CLIMB (every after log clean jerk)   SCALED M: 50 SCALED WOMEN 30 ADV M : 60 ADV W: 45 RX: 70 +70MM : 60

E150SECS x 4 SETS (performed as IGYG) 120 SEC ON / 30 SEC OFF 1st: 4-Shuttle-Laps into max reps Jerk (any) until Cap.  2nd: 3-Shuttle-Laps into max reps Jerk (any) until Cap.  3rd: 2-Shuttle-Laps into max reps Jerk (any) until Cap.  4th: 1-Shuttle-Laps into max reps Jerk (any) until Cap. Elite:  Weight I: 90/60 Weight II: 100/70 Weight III: 110/75 Weight IV: 120/80 Int: Weight I: 70/47,5 Weight II: 80/55 Weight III: 90/60 Weight IV: 100/70 Scaled:  Weight I: 35/25 Weight II: 40/30 Weight III: 50/35 Weight IV: 60/40

FOR TIME - TIME CAP 08:00 R1 15 TOES TO BAR SYNCHRO 15 DB DEVIL PRESS SYNCHRO 15 DB HANG CLEAN & JERK SYNCHRO 50 HEAVY DU’s -- AVANZAR COMBA-- 1 LEGLESS ROPE CLIMBS 2 ROPE CLIMB R2 15 TOES TO BAR SYNCHRO 15 DB DEVIL PRESS SYNCHRO 15 DB HANG CLEAN & JERK SYNCHRO 50 HEAVY DU’s 1 LEGLESS ROPE CLIMBS 2 ROPE CLIMB

FOR TIME TIME CAP 07:00 30 CLEAN SYNCHRO 20 CLEAN & JERK SYNCHRO -- AVANZAR BARRA -- 10 SNATCH SYNCHRO

8' Amrap 6 Burpee Get Over 6 Clean and Jerk (42.5/30)

4,000m SkiErg (1 athlete at a time) While SkiErg meters accumulate: PART A 100 Box Step Overs (24”) 10 Sync Burpees (All 3) 80 Alternating DB Snatch (10kg) 10 Sync Burpees (All 3) 1.8 k Team Run All three Athletes run  All athletes must return before continuing If SkiErg not complete, resume after run Part B 80 Alternating DB Hang Clean & Jerks 10 Sync Burpees (All 3) 100 Wall Balls (6kg) 10 Sync Burpees (All 3) 90 / 60 Assault Bike Calories Score = Time or Reps at 60mins