WOD Explorer

For time 100 Wall ball alternate 15 shuttle run  75 Russian KB swings 15 shuttle run 50 Box step ups time cap 9 min.

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Wall Balls 9kg/7kg 21 Kettlebell Swings 20/12kg 18 Wall Balls 18 Kettlebell Swings 15 Wall Balls 15 Kettlebell Swings WOD B2 - Timecap 5 Minutes 15 Box Jumps 24’’/20 Inch 15 Pull ups  12 Box Jumps 12 Pull ups 9 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  WOD B3 - Timecap 4 Minutes 12 Burpee Box Jump overs 30’’/24’’Inch 12 Chest to Bar Pullups  9 Burpee Box Jump overs (Time Breaker) 9 Bar Muscle Ups 6  Burpee Box Jump overs 6 Bar Muscle Ups KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

Pair 1 42 - 30 - 18 KB swings 24kg Pull ups Into Pair 2 30-18 -14 KB swings 24kg Chest to bar

ROCKET  AMRAP 20 Burpee Box Jump Overs 30 Chest to Bar Pull Ups 40 Wall Balls 50 Double Unders KENNEDY AMRAP 20 Burpee Box Jump Overs 20 Pull Ups 40 Wall Balls 40 Double Unders WOOD AMRAP 15 Burpee Box Step Ups 15 American Kettlebell Swings 20/12kg 30 Wall Balls 30 Double / 60 Single Unders  Scaling // Rocket: Burpee Box Jump Overs24/20,  C2B, Wall Balls 9kg/7kg, DU Kennedy: Burpee Box Jump Overs 24/20, Pull Ups, Wall Balls 9kg/7kg, DU.  Single Unders 2:1 at a ranking penalty Wood: Burpee Box Step up 24/20, AKBS 20kg/12kg, Wall Balls 9kg/7kg, DU or SU at no ranking penalty.

50 Cal Row 40 GTOH 40/25kg P1 - 30 WB 6/4kg 10/9ft P2 - 30 WB 6/4kg 10/9ft 20 KB swings 16/12kg 10 Clusters 40/25kg

For Time: 5 rounds of  10 KB swing to goblet squat (16/12 kg)  15 Box step over 10 Shuttle run Switch partner atfer completing one movement

TIME CAP 8' FOR TIME: X5 ROUNDS: 20 SYNCHRO SQUAT 15 SYNCHRO KB SWING 10 SYNCHRO CHEST TO BAR

TIME CAP 8' FOR TIME: X5 ROUNDS: 20 SYNCHRO SQUAT 15 SYNCHRO KB SWING 10 SYNCHRO CHEST TO BAR

RX: 21 KB Swing A (24/20) 15 Goblet Squats 9 Chest to bar Pull ups Int: 21 KB Swing A (20/16) 15 Goblet Squats 9 Pull up Scaled: 21 KB Swing A (16/12) 15 Goblet Squats 9 Ring Row

800 m run 100 wall balls 100 kettlebell swings 800 m run Pairs may split reps as desired. Exercises must be completed in order.

AMRAP 10' 16/12 Cal bike erg (divide as wanted) 8 American KB Swing Synch (24/16kg  - 16/12kg) 32 Single Under Drag Rope (divide as wanted) 8 Burpees to Bumper Synch

Winter Pairs Throwdown Final 25.5 5 Rounds of: 20 Sync KB Swings 16/24kg 20 Sync Plate GTOH 15/20kg 25m Shuttle Run between each movement

Minut 11:00 - 36:00 (mm:ss) TC 25 min 40 Thruster med wallball 4 kg 30 KB swing 6 kg 16 cal Skierg 15 Goblet squats 6 kg 10 KB clean 6 kg 15 Goblet squats 6 kg 16 cal Skierg 30 KB swing 6 kg 40 Thruster med wallball 4 kg Flöde Atleten startar del B ståendes upprätt vid sin wall ball och först när tiden startar får atleten ta upp bollen och genomföra sin första wall ball. När atleten genomfört sina 50 wall balls tar sig denne till sin kettlebell och genomför 40 kettlebell snatch. Efter detta beger sig atleten till sin ski-erg och genomför 30/24 kalorier ski-erg för att därefter åter ta sig till kettlebells. Där genomförs 20 front rack squats, 10 clean & jerk samt 20 front rack squats innan atleten åter tar sig till sin ski-erg och utför 30/24 kalorier. När dessa är avklarade tar sig atleten till en kettlebell och genomför 40 snatch innan testet avslutas med 50 wall balls. Tid tas när bollen träffar target på sista wall ballen. Utrustning  Hopprep, räcke, wall ball, kettlebells och ski-erg (Concept2). Standard & Special regulations https://functionalfitness.sport/sport/movement-standards/ Filmning Atleten börjar med att presentera sig med namn och klass samt visar utrustning och mått. Vi rekommenderar att man använder WODProof eller WeTime vid filmning för att ständigt ha en klocka i bild.  I andra delen filmas atleten med ungefär 45 graders vinkel snett bakifrån i wall balls för att kunna bedöma djup samt träff med boll på target. Arbetet med kettlebells filmas med fördel snett framifrån för att kunna bedöma djup samt utlåsning beroende på övning. Ski-erg filmas så att displayen är väl synlig.

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

Part A Distance completed with Bergen - 1 lap is 1 round - every 100m = 1 additional rep Part B AMRAP 15 KB Swings 10 KB push press 5 Burpees

4 Rounds for Time: 100 Double Unders 15 Sync. American KB Swings @ 24 / 16kg 12 Sync. Burpees over Bar 9 Sync. Deadlifts @ 120 / 90kg Time Cap: 18 Minutes

30 cal Row 20 Russian KB Swings 24/20kg 10 Box Facing Burpee Box Jumps Over 24" 20 Russian KB Swings 24/20kg 30 cal Row

20 cal Row 15 Russian KB Swings 12/8kg 10 Burpee Box Step up/down over 24/20" 15 Russian KB Swings 12/8kg 20 cal Row

2min max Rep Shuttle Runs (Athlete A) into 6min AMRAP 8 Toes 2 Bar 12 KB Swings (24/16) 8 Pull Ups 12 KB Front Rack Lunges into 2min max Rep Shuttle Runs (Athlete B) Score A: Max Rep Shuttle Runs Score B: AMRAP

For Time: 40/30 Cal ABike 20 American KB Swings 32/24//24/16//16/12kg 10 BMU/C2B/Pullups

25 min AMRAP 1000 m run (both athletes at the sam time) ----- Athlete 1: 60 m tyre flips Athlete 2: 60 m sandbag walking lunges #15/10kg -----  100 Kettlebell swings #24/16kg  ----- Athlete 1: 60 m sandbag walking lunges #15/10kg Athlete 2: 60 m tyre flips ----- In remaing time: Row for distance (alternating athletes by choice) Score: distance in meters

„Full Throttle“ Workout Format A For Time • 600 m Bike • 20 Synchro Kettlebell Hang Snatches 28/20 kg • 600 m Bike • 30 Synchro Kettlebell Hang Clean & Jerks • 600 m Bike • 60 Synchro American Kettlebell Swings • 600 m Bike • 30 Barbell Clean & Jerks 70/50 kg B: 24/16 60/40 C: 20/12 50-35

Test 4.5 Endurance (Team of 4) Note: MMFF Tid: 70:00 - 90:00 (20 min) AMRAP 20 minutes: Alternating "rounds" in pair M1+F1 & M2 + F2 A) 40/30 calories row*  B) 2 rounds:  10 synchronized line facing burpees 15 synchronized overhead kettlebell swing *Paret ror samtidigt på varsin roddmaskin Vikter: 24/16 kg Flöde: Start sker bakom startlinjen. M1 och F1 börjar med att ro sina respektive kalorier på varsin rodd. Samtidigt som M2 och F2 börjar med de två rundorna av line facing burpees och kb swings. Alla byten sker genom att paret som varit på de två rundorna taggar paret som rott. Detta gäller även om de som rott blir klara före de som gör rundorna. Skulle de på rodden uppnå sina kalorier innan paret som kör rundorna är klara sitter de bara kvar på rodden och väntar. Skulle de på rundorna bli klara före de på rodden får de vänta med att tagga tills de uppnått sina repsektive kalorier. Paret som ror sitter alltid kvar på rodden och får ej lämna förrän någon i andra paret taggat dem. Det görs genom att nudda axeln på atleten som sitter på rodden. Båda atleterna som gjort rundorna måste tagga varsin atlet på rodden. När tiden är slut får inga fler roddrag göras. Däremot kommer domaren kolla antalet kalorier när displayen stannat. Förtydligande standards: Synk line facing burpees sker synken i botten av burpee. HELA KROPPEN måste vara bakom linjen i line facing burpees. Det är samma standard som om det skulle varit en låda att hoppa över eller en skivstång. Huvudet ska inte vara över objektet. I detta fall är linjen objektet. Synk i kb swing sker i toppen. Hela kettlebellen måste bryta toppen av huvudet. Armarna behöver ej vara fullt utsträckta så länge hela kettlebellen passar toppen av huvudet. Tänk en linje rakt från huvudets topp, den linjen ska kettlebellen passera. Rodden måste nollställas vid varje byte Urustning/lag: 1 x 15 kilo stång med damvikt 1 x 20 kilo stång med herrvikt 2 roddmaskiner (endast Concept2 är godkända) Score: Reps vid time cap (varven + kalorier)

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Kettlebell Swings 20/12kg 21 Wall Balls 9kg/7kg 18 Kettlebell Swings 18 Wall Balls 15 Kettlebell Swings 15 Wall Balls WOD B2 - Timecap 5 Minutes 15 Pull ups  15 Box Jumps 24’’/20 Inch 12 Pull ups 12 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  9 Box Jumps WOD B3 - Timecap 4 Minutes 12 Chest to Bar Pullups  12 Burpee Box Jump overs 30’’/24’’Inch (Time Breaker) 9 Bar Muscle Ups 9 Burpee Box Jump overs 6 Bar Muscle Ups 6  Burpee Box Jump overs KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

WOD 4A & 4B - Timecap 9 Minutes  ROCKET 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m Into 10 Chest to Bar Pullups 10 Burpee Box Jump Over 24''/20'' 10 Toes to Bar 10 Box Jumps Add two reps to each movement until 09:00 KENNEDY 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 Pullups 8 Burpee Box Jump Over 24''/20'' 8 Toes to Bar 8 Box Jumps Add two reps to each movement until 09:00 WOOD 00:00 - 09:00 = WOD 4A & 4B For Time: Run 600m  Into 8 American Kettlebell Swings 20kg/12kg 8 Burpee Box Step Up 24''/20'' 8 Hanging Leg Raises 8 Box Jumps / Step Up Add two reps to each movement until 09:00 WOD 4A SCORE = 600m Run Time WOD 4B SCORE = Reps Scaling // Rocket: Chest to Bar Pullups scaled to Pull Ups are at ranking penalty. Kennedy: Pull Ups scaled to American Kettlebells swings 20kg/12kg are at a ranking penalty.  Toes to Bar scaled to Hanging Leg Raises at a ranking penalty Wood: Any further scaling at a ranking penalty Flow // Athletes will begin on their start mat at the end of their lane and on Go will head out of the lane by crossing their start mat.  All athletes will run clockwise around the indoor arena and then head out towards the outdoor running track.  Athletes may not overtake each other until they leave the inside of the arena running lane.   On reaching the running track they will complete a 400m lap of the track in a clockwise direction before running back into the arena and then running back round the indoor arena, again in a clockwise direction until they reach their lane.  The run is stated as 600m as its a 400m track plus the connecting distances. Their WOD 4A score is the time both feet are on the mat.   Athletes will immediately start WOD 4B which is continuously moving through the four movements until 09:00.  Once the athlete completes all four movements in a round, the next round has 2 more reps on all movements.  For example in Rocket the athlete completes 10 Chest to Bar Pullups, 10 Burpee Box Jump Overs, 10 Toes to Bar and 10 Box Jumps, then they will complete 12 or each movement, then 14 of each, etc etc Note for Wood: any dropped kettlebell, or any kettlebell not placed upright, will result in a no rep. Their WOD 4B score is how many reps completed by 09:00 Movement Standards // Run Runs start at the end of your lane.  On go you will follow the indoor route around the arena in a clockwise direction.  You cannot overtake athletes until you leave the arena doors.  Once outside you will run to the 400m outdoor track and do one full clockwise lap before returning into the arena, again going clockwise around the arena until you reach the end of your lane.  Only when you reach the end of your lane and step across the edge of the Mat will your run be complete.  Chest to Bar Pullups This is a standard C2B pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. Pullups This is a standard pull-up. It may be strict, kipping or butterfly. The arms must be fully extended at the bottom. At the top, the chin must be above the horizontal plane of the bar. American Kettlebell Swings Deadlift the kettlebell with two hands on the handle and begin the kettlebell swing by hinging at the hips to drive the kettlebell explosively between the legs to the overhead position, with arms locked out. The head must come through to put the kettlebell into the overhead position. Kettlebells must NOT be dropped from the overhead position and must be parked in the upright position and remain on the platform at all times. Toes to Bar In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands (but do not have to first make contact at the same moment). The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body. Hanging Leg Raises The athlete must go from a full hang to the legs being lifted in front of the body, so that the heel is above the hip. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar. Legs do not have to remain straight, and may bend & flick to achieve the correct movement. Burpee Box Jump Overs Athletes must be facing and perpendicular to their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box. Burpee Box Step Up Athletes must be facing and perpendicular to their box for the burpee. At the bottom position the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete may jump or step up onto the box and stand tall to full extension, with the ankles, knees and hips extended. Box Jumps The athlete must jump onto the box with two feet and stand tall, to full extension, with the ankles, knees and hips fully extended, The athlete may jump on and step down, jump on and jump off. Box Step Ups The athlete must step up onto the box and stand tall to full extension, with the ankles, knees and hips fully extended. The athlete may jump off or step down.

2026 SEEDING WORKOUTS // WOD B WOD B1 - Timecap 6 Minutes 21 Wall Balls 9kg/7kg 21 Kettlebell Swings 20/12kg 18 Wall Balls 18 Kettlebell Swings 15 Wall Balls 15 Kettlebell Swings WOD B2 - Timecap 5 Minutes 15 Box Jumps 24’’/20 Inch 15 Pull ups  12 Box Jumps 12 Pull ups 9 Box Jumps (Time Breaker) 9 Chest to Bar Pullups  WOD B3 - Timecap 4 Minutes 12 Burpee Box Jump overs 30’’/24’’Inch 12 Chest to Bar Pullups  9 Burpee Box Jump overs (Time Breaker) 9 Bar Muscle Ups 6  Burpee Box Jump overs 6 Bar Muscle Ups KEY NOTES // - Workouts in B test gymnastic ability under fatigue and your overall gymnastic skills on the rig - All individual and Pairs athletes will complete these WODS - You can do each part any time you want, they do not have to be done together - You can attempt each element multiple times and improve your score between now and the April deadline for all seeding scores to be in. - Please note the timebreaker in parts B2 and B3. You are required to record your time after this movement in these two parts so we can rank athletes who then are unable to continue with the workout as they cannot complete any reps on the following higher skill movement, ie chest to bar pullups in B2 and Bar Muscle Ups in B3 - If you fail to reach the tie break on B2 or B3, for example you achieve 16 reps on B2 within the five minutes, you must add 5 minutes within the ‘tiebreak box' when entering your score. This makes it clear that within the full 5 minute window, you achieved 16 reps - This section in particular is designed to split the field of athletes so you are only expected to get as far through each test as your skill and ability allows you to. - Some athletes will be able to complete B1 but only part of B2 and none of B3 - whereas some athletes will be able to complete all three tests within the respective timeframes. SECTION B // SCORE WEIGHTING // - WODs in section B count towards 25% of the overall seeding scores. - Within section B the wods are weighted as follows: B1 = 33.3%, B2 = 33.3% and B3 = 33.3% MOVEMENT STANDARDS // AMERICAN KETTLEBELL SWING With both hands on the KB, the KB must be swung between the legs, and brought to the OH position with straight arms. The rep will be counted when the KB is locked out overhead, with the legs, hips and arms fully extended, directly over the feet. The KB must remain under control at all times. Dropping or throwing the KB will result in a no rep. PULL UPS This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar. During competition you may push yourself harder than you would in training, and the rig may be a different surface to what you are used to, as such hand tears can be common. Hand protection is allowed – however you may not tape or adjust the rig in any other way. CHEST TO BAR PULL UP This is a standard C2B pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as the movement standards are met. The arms must be fully extended at the bottom. At the top, the chest must physically contact the bar between the collarbone and the chest. BMU Must begin with or pass through a dead hang with the arms fully extended and feet off the ground. Kipping is acceptable but glide kips or pull overs are not. No portion of the foot may pass above the height of the bar during the kip. The rep is credited once the arms are fully locked out in the support position with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip before locking out. No part of the arm except the hands may touch the pull up bar during the rep. Removing the hands and resting on the bar at the top is not allowed. WALL BALL In the wall ball, the medicine ball must be taken from a fully extended position, to the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The centre of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the target it is no rep. Athletes may not pick the ball up from the ground whilst in a squat position. The weight for male athletes is 9kg. Female athletes may use a 6kg or 7kg wallball.  BOX JUMPS The athlete must be orientated facing the box. For B2 you may Step Up and Step Down. However for B3 you must jump up, but you may still step down. BOTH feet must make contact with the top of the box. The rep will count when the athlete is standing tall with the ankles, knees & hips fully extended, and shoulders retracted at the top. BURPEE BOX JUMP OVERS Athletes must be facing their box for the burpee. At the bottom the chest and hips must fully contact the ground. Athletes may step or jump in/out of the burpee. The athlete must pass over the box, from one side to another.  The athlete may jump from one side to the other, jump on and step down, jump on and jump off, providing both feet contact the top of the box. Full extension on top is not required and no other part of the body may contact the box

Skill Block – 22 min AMRAP • 6 Synchro Barbell squat cleans 50/35kg (4 Athletes) • 8 Synchro Hand release push ups (4 Athletes) • 12 Synchro American Kettlebell swings 32/24kg (4 Athletes) • 20 Strict pull ups YGIG (1 Athlete) *During the workout there will be four randomly distributed 30 second intervals where teams will allocate one athlete per movement to gain additional reps. Score = Total reps Workout Flow and Rules • Each team will have 2 x 50kg barbells, 2 x 35kg barbells, 4 x hand mark lines for hand release push ups, 2 x 32kg kettlebells, 2 x 24kg kettlebells and one pull up bar. • All equipment must remain in the starting position for the duration of the workout, teams are not permitted to rearrange the equipment in the arena. Males must use the 50kg barbell and 32kg kettlebell, females must use the 35kg barbell and 24kg kettlebell. • On go all four athletes will perform 6 synchro barbell squat cleans followed by 8 synchro hand release push ups and 12 synchro American kettlebell swings. When the kettlebell swings are complete teams must complete a total of 20 strict pull ups with only one athlete working. One athlete could perform all 20 reps or teams can divide the 20 reps amongst team members in a YGIG (You Go I Go) format. • When teams have completed the 20 strict pull ups they will move back to the synchro barbell squat cleans and then continue to AMRAP though the movements for the 22 minutes. • During the 22 minutes there will be four randomly allocated 30 second intervals which will be indicated to athletes by a siren. During these 30 second intervals teams must position one athlete on each of the four movements, athletes must then individually perform as many reps as possible of that movement during the 30 second interval. These individual reps will be added to the synchro reps at the end of the workout to give the teams total score. • At the end of the 30 second interval all athletes must move back to either the synchro movement or the strict pull ups, whichever they were on at the start of the 30 second interval. They will then continue that movement. Movement Standards Synchro barbell squat cleans – All four athletes must squat clean the bar from the floor using a full depth squat with hip crease below knee level. Athletes must then stand tall with legs straight, hips open and the bar in the front rack position with elbows through. Synchro is at the top of the movement in the standing position. Athletes may perform touch and go reps or singles. If the bar is to be dropped athletes must drop the bar on the drop pads provided. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand. Weightlifting belts and knee supports are permitted. Synchro hand release push ups – All four athletes must place their hands on the line provided, they will then lower their body so that their chest and hips are in contact with the floor, at this point athletes must lift both their hands clearly off the floor before placing them back down and performing a push up so that the athletes chest and legs are off the floor and their arms are straight. Synchro is at the top of the push up position. Synchro American kettlebell swings – All four athletes must swing the kettlebell from between their legs to an overhead position where their legs are straight, hips are open, arms are straight, and the kettlebell is directly overhead with the base of the kettlebell facing the sky. Synchro is in the overhead position. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand. Strict pull ups – Athletes must perform strict pulls up from a dead hang position with arms straight and feet off the floor to a position where their chin is over the bar. Athletes may not use any form of kipping or butterfly pull ups. Teams can divide the pull ups between athletes as they wish, one athlete will be working while the other three rest. Athletes are not permitted to use any straps, grips or gloves that cover the palm of the hand.

FOR MAX REPS/CALS RX/SC  - 2 min Hand Supported Burpees over Box (40")  00:30 Rest  - 4 min Echo Bike  00:30 Rest  - 2 min Eye Level KB Swings  00:30 Rest  - 4 min Row  00:30 Rest  - 2 min Sandbag Squats  00:30 Rest  - 4 min Bike Erg  00:30 Rest  - 2 min DB Bench Press  00:30 Rest  - 4 min Ski Score: Reps+Cals Tie-Break: Total Cals                        RX                SC KB:             16/24 kg      12/16 kg  Sandbag:  20/30 kg      10/20 kg DB:            10/15 kg        7/10 kg

DB Snatch (15/10 kg) perform every 2 min (Start on 0 min)  10 Synchro Sit Ups 10 Synchron rus. KB swings (16/12kg)

3 Rounds  10 TTB 12 Box Jump Over 24/20” 14 KB Swings 24/16kg