WOD Explorer

👥 TEAMS WOD 1  AMRAP 3x 3' (1' REST)  • 20x Box Jump Over Step Down (60/50cm) • 16x Alt. OH DB Reverse Lunges (22,5 / 15 kg) • 12x Toes to Bar • Remaining time: Max Calories SCORE  ATHLETE A + ATHLETE B "You can film your videos separately; the final score is the combined total of calories from both athletes."

WOD 1 – “Jingle All the Way” With a running clock, the team will have 6 intervals of 2 minutes (00:00-12:00) to complete: 10/8 calorie Ski Erg (one Athlete) 8 Worm Squats (all Athletes) 8 Worm Lunges (all Athletes) 8 Worm Shoulder to Shoulder (all Athletes) In the remaining time max calories on Ski Erg (one Athlete) The worm must be off the ground during the entire 12 minutes Athlete #1: Ski Erg (Intervals 1 & 4) Athlete #2: Ski Erg (Intervals 2 & 5) Athlete #3: Ski Erg (Intervals 3 & 6) Beforehand, the team decides which teammate will be Athlete #1, #2 & #3. At the call of 3-2-1 GO, the first Athlete #1 is up to complete the calories on the Ski Erg, while Athletes #2 & #3 hold the Worm. After completing the prescribed calories on the Ski Erg, Athlete #1 joins Athletes #2 & #3 to execute the Worm Squats, Lunges and Shoulder to Shoulders. Finally, Athlete #1 goes back to the Ski Erg to do max calories in the time remaining in the 2:00 window, while Athletes #2 & #3 continue holding the Worm. At the 2-minute mark on the clock, Athletes #1 and #2 switch places, i.e., Athlete #2 performs on the Ski Erg, while Athlete #1 joins Athlete #3 in holding the Worm. Athlete #2 does 10/8 calories on the Ski Erg, then all three do the Worm Squats, Lunges and Shoulder to Shoulders, and finally Athlete #2 does max calories possible on the Skie Erg in the remaining time of the 2-minute interval (till 4:00), while Athletes #1 & #3 keep holding the Worm. Finally, at the 4-minute mark on the clock, Athlete #3 is up to perform on the Ski Erg, while Athletes #1 & #2 enjoy their time with the Worm. This Athlete will also have 2 minutes (till 6:00) to find their max calories on the Ski Erg. This pattern (all the Athletes on the Ski Erg) is repeated two times, making a total of 6 rounds of 2-minute intervals with each athlete completing 2 intervals. The penalty for dropping worm at any time during the workout is 10 Synchro Squat Jumps over the Worm (all three Athletes), before the team can continue where it stopped. Sum of the max calories in all 6 intervals is the result of the team for WOD 1.

Sponsored by UNDERHILL GAMES Event Winners u obije kategorije M-M i M-F dobijaju Wildcard za takmičenje UNDERHILL GAMES 2026 FOR TIME 8 ROUNDS 2 ROUNDS PARTNER 1 THEN 2 ROUNDS PARTNER 2 8 Overhead Squats 16 Bulgarian Bag Reverse Lunges Sandbag Carry 2 ROUNDS PARTNER 1 THEN 2 ROUNDS PARTNER 2 Sandbag Carry 16 Bulgarian Bag Reverse Lunges 8 Overhead Squats PAIR M-M 1st MALE: 50kg / 22kg / 80m 2nd MALE: 40kg / 22kg / 80m PAIR M-W MALE: 40kg / 22kg / 80m FEMALE: 25kg / 17kg / 40m

 Reverse Lunge DM 1 rep 2' rest  CLEAN DM 1 rep

WORKOUT 1 FOR TIME - 15 minutes Time Cap 10-20-30-40-50 Single Dumbbell hang to overhead Dumbbell walking lunges (Meters) 8 Burpees over the Dumbbell Male- 22.5 kg Female- 15 kg

2 rounds of : 12 SA DB hang c&j (alt.) 8m SA DB oh walking lunges 8 SA DB devil press 8m SA DB oh walking lunges 8 / 12 toes to bar -then -  Buy out: 120 double unders TIME CAP 9’ Scaled : Dummbell 10/17,5kg , Knee raises, 250 single unders Advanced : Dummbell 12,5 / 22,5kg Master 35+ / 40+ :  Dummbell 22,5kg Rx : Dummbell 25kg

"POWER UP" VETERAN Athlete 1  15 cal echo bike  18 pullups  24 m farmers carry walking lunge @ 2 x 15 kg Athlete 2  15 cal echo bike  6 bar muscle up  24 m farmers carry walking lunge @ 2 x 15 kg  TIMECAP: 10 MIN  Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar athlet 1 med första workouten (atleten får inte röra monitor på echobiken). Atlet 1 genomför 15 kalorier på echo biken därefter genomförs 18 pullups följt av 20 m lunges farmers carry  (4 x 6 m segments). Varje 5 m segments måste vara unbroken - du får alltså inte släppa hantlarna.  När du passerat sista linjen springer du in i mål och domaren ger klartecken till athlet två som genomför samma workout OBS! bar muscle up istället. Tiebreak efter athlet 1 är klar, och sluttid efter atlet 2 passerat mållinjen.  Utrustning/lag: 1 Echo Bike 2 x @ 15 kg Dumbbell Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf      

"POWER UP" ÖPPEN Athlete 1  15 cal echo bike  20 CTB 24 m farmers carry walking lunge to finish @ 2 x 15 kg Athlete 2  15 cal echo bike  10 bar muscle up  24 m farmers carry walking lunge to finish @ 2 x 15 kg  TIME CAP: 10 MIN Flöde: Vid startsignalen - båda athleterna står bakom startlinjen. Efter signalen, börjar athlet 1 med första workouten (atleten får inte röra monitor på echobiken). Atlet 1 genomför 15 kalorier på echo biken därefter genomförs 20 CTB följt av 20 m lunges farmers carry  (4 x 6 m segments). Varje 5 m segments måste vara unbroken - du får alltså inte släppa hantlarna.  När du passerat sista linjen springer du in i mål och domaren ger klartecken till athlet två som genomför samma workout OBS! bar muscle up istället. Tiebreak efter athlet 1 är klar , och sluttid efter atlet 2 passerat mållinjen.  Utrustning/lag: 1 Echo Bike 2 x @ 15 kg Dumbbell Standards: https://functionalfitness.sport/wp-content/uploads/2025/01/iF3-Movement-standards-1.pdf       

RX Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (2 row ergs) -1 Min Rest- 24.2 B 15 synchronic double dumbbell devil press (M: 2 x 22.5 kg| F: 2 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 3 chest to bar-pull ups 3 bar muscle ups 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters (total of both team members, e.g. 2,500 m (M) + 2,000 m (F) = 4,500 m) 24.2 B = time (e.g. 23:36 min)

Intermediate Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (1 row erg) athletes must swap every 30s -1 Min Rest- 24.2 B 15 synchronic single dumbbell devil press (M: 1 x 22.5 kg| F: 1 x 15 kg) -into- 10 rounds of I go you go 3 toes to bar 2 pull ups 1 chest to bar-pull up (F) | 1 bar muscle up (M) 3 dumbbell complexes (M: 2 x 22.5 kg| F: 2 x 15 kg) 1 rep double dumbbell complex: 1 devil press + 2 alternating double dumbbell front rack lunges Scores: 24.2 A: = meters 24.2 B = time (e.g. 23:36 min)

Scaled Divisions (FF | FM | MM) 24.2 A For Time | time cap: 26 min row for max meters in 10:00 min (1 row erg) athletes must swap every 30s -1 Min Rest- 24.2 B 15 synchronic single dumbbell devil press (M: 1 x 15 kg| F: 1 x 10 kg) -into- 5 rounds of I go you go 12 toes ups 3 dumbbell complexes (M: 1 x 15 kg| F: 1 x 10 kg) -into- 5 rounds of I go you go 12 ring rows 3 dumbbell complexes (M: 1 x 15 kg| F: 1 x 10 kg) 1 rep single dumbbell complex: 1 devil press + 2 alternating single dumbbell front rack lunges Scores: 24.2 A: = meters 24.2 B = time (e.g. 23:36 min)

For time (TC 10min) Buy-in (A)     30 cal row Into 4 rounds (B)     10 1 dumbbell hang power cleans (3kg)     15 plate ground to overhead (2.5kg)     10m lunges Flow Athletes start on the starting mat. At the 3 2 1 go, they go to the rower and start the buy-in of 30/40 calories on the rower. Once the buy-in is completed, athletes move directly into the workout and must complete 4 rounds of 10 1 db hang power cleans, 15 plate ground to overhead and 10 m walking lunges. The workout ends when the athlete is back on the starting mat. This workout has two scores: Score A: time to complete the buy-in Score B: total time to complete the entire workout (row + rounds) Standards Row The athlete must stay seated on the machine until the monitor reads the required calories. Dumbbell hang power clean The athlete brings the dumbbell to the hang position by doing a dumbbell deadlift, with full extension in hips and knees. A rep ends with the dumbbell on the athlete’s shoulder with full extension in hips and knees. Plate ground to overhead A rep starts with the plates touching the floor and ends with the athlete standing with their plate overhead. Full extension in the knees, hips, shoulders and elbows is required. Walking lunges A rep starts with the athlete standing tall, knees and hips are fully extended. The athlete proceeds by stepping forward and touching the floor with their knee to walk through and stand up, ending in full extension with the knees and hips. Both feet should start completely before the starting line and end completely over the finishing line. 10m is divided into 2 sections of 5m. A no rep leads to the athlete to repeat the last section of 5m. 

For Time: 3 rounds of: 5 Bar Muscle-ups 5 Handstand Push-Ups on Parallettes (No Deficit) Immediately into 1 Round of: 50 Double Unders (Use Your Own Rope) 500 Meter Row 50 Double Unders (Use Your Own Rope) Immediately into 3 Rounds of: 10 Deadlifts (45/35kg) 10 Shoulder to Overhead (45/35kg) 10 Front Rack In-Place Reverse Lunges (45/35kg)

For Time: 3 rounds of 4 Ring Muscle-ups 4 Deficit Handstand Push-ups on Parallettes (10/5 cm) 4 Bar Muscle-ups Immediately into 1 Round of: 30 Heavy Double Unders (Velites Rope Provided) 500 meter Row 30 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (55/35kg) 10 Shoulder to Overhead (55/35kg) 10 Front Rack In-Place Reverse Lunges (55/35kg)

For Time: 3 rounds of 4 Ring Muscle-ups 4 Deficit Handstand Push-Ups on Parallettes (20/10 cm) 4 Bar Muscle-ups Immediately into 1 Round of: 40 Heavy Double Unders (Velites Rope Provided) 500 meter Row 40 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (65/45kg) 10 Shoulder to Overhead (65/45kg) 10 Front Rack In-Place Reverse Lunges (65/45kg)

For Time: 3 rounds of 5 Ring Muscle-ups 5 Deficit Handstand Push-ups on Parallettes (25/15 cm) 5 Bar Muscle-ups Immediately into 1 Round of: 50 Heavy Double Unders (Velites Rope Provided) 500 meter Row 50 Heavy Double Unders (Velites Rope Provided) Immediately into 3 Rounds of: 10 Deadlifts (80/55kg) 10 Shoulder to Overhead (80/55kg) 10 Front Rack In-Place Reverse Lunges (80/55kg)

For Time: 3 rounds of 10 Toes To Bar 10 Handstand Push-ups Immediately into 1 Round of: 50 Double Unders (Use Your Own Rope) 500 meter Row 50 Double Unders (Use Your Own Rope) Immediately into 3 Rounds of: 10 Deadlifts 10 Shoulder to Overhead 10 Front Rack In-Place Reverse Lunges

For Time: Male Athlete 1 and Female Athlete 1 will perform 42 Synchronized Toes to Bar 21 Worm Thrusters 30 Synchronized Toes to Bar 15 Worm Thrusters 18 Synchronized Toes to Bar 9 Worm Thrusters 12 Meter Worm Walking Lunge Then Male Athlete 2 and Female Athlete 2 will perform 42 Synchronized Toes to Bar 21 Worm Thrusters 30 Synchronized Toes to Bar 15 Worm Thrusters 18 Synchronized Toes to Bar 9 Worm Thrusters 12 Meter Worm Walking Lunge TC: 20 min

FOR TIME 3 rounds 8 burpees  50 lateral hoops over db's 2 rounds  10 double db hang clean  15 wall ball 1 round 50 db front rack alt. forward lunges + db thrusters (in form 4+1) DB: 2x15kg / 2x8kg WB: 6kg  / 4kg

FOR TIME 2 rounds 8 burpees  50 lateral hoops over db's 1 rounds  10 double db hang clean  15 wall ball 1 round 35 db front rack alt. forward lunges + db thrusters (in form 4+1) DB: 2x15kg WB: 6kg 

AMRAP 10 16 2xDB Box Step Over @22,5/15 , Mid/low 8m (2x4m) HSW rx -55, +55 sc 4 hr wall walk 8m (2x4m) 2xDB Front rack Lunges @22,5/15 RX 30-44 @22.5/15 HSW 45-54 @17.5/12.5 HSW 55- @15/10 HR Wall walk Scaled 30-44 @17.5/12.5 HR Wall walk 45-54 @15/10 HR Wall walk

3 rounds for time: 30 synchro DU 10-20-30 strict HSPU 10-20-30 synchro alternating DB Snatch 30 synchro DU 10-20-30 BMU 10-20-30 synchro alternating OH Reverse Lunge Steps DBs: RX - MM: 1x22,5 & 1x27,5kg RX - MF: 1x15 & 1x22,5kg RX - FF: 1x15 & 1x17,5kg 10min Timecap: Ablauf: -Start hinter der Startlinie -30 DU -> 10 HSPU -> 10 Snatch ->30 DU -> 10 BMU -> 10 Lunges -> 30 -> 20 -> 20 -> 30 -> 20 -> 20 -> 30/30/30/30/30/30 ... -DU sind immer synchro zu erledigen -BMU & strict HSPU können aufgeteilt werden -DB Movements abermals synchro, DBs dürfen jederzeit gewechselt werden. -DU und DB Movements sind in einer gekennzeichneten Zone zu erledigen. -DBs dürfen niemels angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden -HSPU Station: 2 Plates + Abmat dazwischen, Plates dürfen niemals bewegt werden, Abmat darf vor dem Start angepasst werden. DU - Punkte der Synchronisation: 1) Bodenkontakt 2) Luftstand alternating DB Snatch - Punkte der Synchronisation: 1) Bodenkontakt 2) DB in ausgelockter Überkopfposition alternating DB OH Reverse Lunge Steps - Punkte der Synchronisation: 1) Knie/Hüfte/Schulter gestreckt & DB in Überkopfposition 2) Knie am Boden & DB in Überkopfposition Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

3 rounds for time: 30 DU 10-20-30 kipping HSPU 10-20-30 synchro alternating DB Snatch 30 DU 10-20-30 C2B 10-20-30 synchro alternating OH Reverse Lunge Steps DBs: scaled - MF: 1x10 & 1x17,5kg scaled - FF: 1x7,5 & 1x12,5kg Ablauf: -Start hinter der Startlinie -30 DU -> 10 HSPU -> 10 Snatch ->30 DU -> 10 C2B -> 10 Lunges -> 30 -> 20 -> 20 -> 30 -> 20 -> 20 -> 30/30/30/30/30/30 ... -DU, C2B und kipping HSPU können nach Belieben aufgeteilt werden -DB Movements sind synchro zu erledigen, DBs dürfen jederzeit gewechselt werden. -DU und DB Movements sind in einer gekennzeichneten Zone zu erledigen. -DBs dürfen niemels angeworfen werden, ansonsten wird die letzte Wiederholung nicht gewertet und muss wiederholt werden -HSPU Station: 2 Plates + Abmat dazwischen, Plates dürfen niemals bewegt werden, Abmat darf vor dem Start angepasst werden. alternating DB Snatch - Punkte der Synchronisation: 1) Bodenkontakt 2) DB in ausgelockter Überkopfposition alternating DB OH Reverse Lunge Steps - Punkte der Synchronisation: 1) Knie/Hüfte/Schulter gestreckt & DB in Überkopfposition 2) Knie am Boden & DB in Überkopfposition Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/

PAIRS EVENT4 4 ROUNDS FOR TIME (athlete A / B / A / B) 9 Hang Cleans (55/35kg) 6 Shoulder to Overhead 10 Burpees Over The Bar (Synchro) 10m + 10m Front Rack Walking Lunges From 54' to 64' (time cap: 10') REST 8' 

Load & Go – 5 min Time Cap • 60 Meter sandbag walking lunge 40/20kg • In remaining time max distance skill mill run Score = Lunge + Run distance 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 pick up the sandbag and start completing the 60m walking lunge. The lunge will be completed between two lines 6 meters apart so athletes will complete 10 x 6 meters. Athletes can only break the lunge at either end of the 6 meters, if they drop the bag between the lines they must go back to the last line to continue the lunge. • When the lunge is complete the athlete will have the remainer of the 5 minutes to accumulate max distance on the skill mill runner. • The fourth and final workout of the semi final clash will start 2 minutes after the end of this 5 minute workout. Movement Standards Sandbag walking lunge – Male athletes will use a 40kg sandbag or female athletes will use a 20kg sandbag. Athletes can carry the sandbag either in a bear hug position or on their shoulder. Athletes must start with both feet behind the start line then lunge forward so that their knee makes contact with the floor, they must then stand tall so that both legs are straight, and hips are open. Stepping through without extending the legs and hips on the lunge is not permitted. At the end of the lunge and at any change of direction the athlete’s front foot must cross and be clear of the line, the athlete must then stand tall with legs straight and hips open to complete the lunge. Skillmill run – Athletes will have the remainer of the 5 minutes after the sandbag lunges are complete to accumulate a max distance run. Athletes must not hold onto the handles while running on the machine. They can use the handles to assist when getting on and off the machine however they must not hold the handles continuously whilst running on the machine. The teams judge will note the total distance at the 5 minute mark, any distance that ticks over after 5 minutes will not be counted.

For Time:  3,2 km run (8 Rounds)  2 Lanes Single Arm KB Overhead Walking Lunges  300m run  Weight:  Int. Male/Female 24/16kg KB Scaled Male/Female 16/12kg KB 

RX - AMRAP 7 6x Wallwalks 12x Front rack lunge 60/40kg Scaled-  AMRAP 7 6x Wallwalks (reduced) 12x Front rack lunge 35/25kg

Relay style (5/6 per team) and two heats with 4 lanes per heat.  16 Dual KB thruster(12/20) / 8 wall walks/ 16 HSPU (athlete can choose which option) 20 HLR or 15 TTB 30 Wall Balls (6/9kg) 2 x 6m length dual KB front rack walking lunges (12/20) 10 Barbell Cleans (35/50) 10 C&J 10 thrusters Score is time - workout ends when last athlete crosses the cone/line.

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

- 1000m Run  - 1000m Ski Erg  - 1000m Run - 80m Burpees broad jumps  - 1000m Run - 1000m Row Erg - 1000m Run - 100 / 80 cals Bike erg * (Damper 10)  - 1000m Run - 100m Lunges (2 Hommes pro @30kg sandbag / 2 Hommes Open @20kg sandbag / mixte @20kg sandbag / 2 femmes pro @20kg sandbag / 2 femmes Open @10kg DB)  - 1000m Run - 200m Farmer Carry (2 Hommes pro @2x 32kg / 2 Hommes Open @2x24kg / mixte @2x24kg / 2 femmes pro @2x24kg / 2 femmes Open @2x16kg)  - 1000m Run - 150 Strict Press (2 Hommes pro @20kg / 2 Hommes Open @15kg / mixte @15kg / 2 femmes pro @15kg / 2 femmes Open @10kg)  - 1000m Run - 100 Wall Ball Shots (2 Hommes pro @9kg / 2 Hommes Open @6kg / mixte @6kg / 2 femmes pro @6kg / 2 femmes Open @4kg)