WOD Explorer

Compete teams In a you go, I go format: 5 Sandbag Cleans Run to box 10 Box Jump Overs Run back and tag partner to repeat Special rule: Partner 2 must move the box to the next marker each round Boxes get closer each round, so the runs get shorter. The sandbag must be kept off the ground at all times If the sandbag is dropped, that athlete must complete a 400m penalty run FOR SCALED TEAMS 2 PEOPLE CAN WORK THROUGH THE 5 AND 10 REPS FOR EACH ROUND. 2 ROUNDS MUST BE COMPLETED BEFORE THE BOX CAN BE MOVED

3-3-3-3 Intervals 200m Run 50m KB(2) Front Rack Carry @ 24/16kg Max Meter HSW in Remaining Time (Complete 100m for Time or max reps/meters) *1min Rest Between Intervals Total Time: 15min

for time 15 squat snatch 400m run tc 5:00 weight: sc 30/20 iner 45/30 rx 60/40

Oh, Good! AMRAPocalypse / TEST: Endurance EM     AMRAP 20' 30 Wall Balls @9kg. 10/8 Cal Row  4 Shuttle Run  50 Double Unders  10/8 Cal Row  4 Shuttle Run  8 Burpees over rower 10/8 Cal Row  4 Shuttle Run  След като завършите всички тези упражнения в посочения ред, това се счита за един рунд. Вашата цел е да направите колкото се може повече пълни рундове (и допълнителни повторения от започнат рунд) за 20 минути. Резултат: Крайният резултат се определя от общия брой направени повторения от всички упражнения за 20-те минути.

AMRAP 6 (Relay, 2 working, 2 resting) Max synchro thrusters* Buy-out 1 Lane shuttle run 5 Synchro burpees over DB 1 Lane shuttle run *The pair has to perform a minimum of 10 synchro thrusters unbroken each round If the pair can’t perform 10 unbroken synchro thrusters, they will get penalized in the form of 5 synchro burpees over bar, before finishing their thrusters Score Total amount of thrusters Weights Male barbells: 1 x 35kg + 1 x 30kg Female barbells: 1 x 22,5kg + 1 x 20kg

Male solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 152kg (including sled) - 50m Sled pull: 103kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 24kg kettlebells - 200m Sandbag lunges: 20kg - 100m Wall balls: 100 reps @ 6kg wall ball to 10ft target

For time 150m swim 200m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All together

For time 250m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All together

For time 250m wading 150m run 50m burpee broad jump 50m walking lunges 50m run to the finish line All togethe

1.6k run 100 pull up 200 push up 300 air squat 1.6km run

16:00 Minute Running Clock 0:00 - 9:00 3 Rounds for Time (Score A: Time / Reps) 15/12cal Row 12 Deadlifts 9 Bar Facing Burpees 6 Hang Squat Cleans* (Time Cap: 9 Minuten) Rest until 11:00 11:00 - 16:00 5 RM Frontsquat (from the floor) Weights: RX: ♂ 70kg / ♀ 50kg Int: ♂ 50kg / ♀ 35kg *Intermediate: Hang clean + Front squat möglich! Scores: Score A: Time Female + Time Male Athlete Bei erreichen des Timecap: 1 Rep = 1 Sekunde auf das Timecap addiert Score B: Total Weight Female + Male Athlete

RX 20 Min AMRAP Buy In 1200m RUN AMRAP 600m ROW 30 Devil's Press @15/22.5 Scaled 20 Min AMRAP Buy In 1200m RUN AMRAP 600m ROW 30 Devil's Press @7.5/12.5

For Time AT THE SAME TIME ATLETA A 100m Paddle ATLETA B 25m Sled Pull 10 Kg then SWITCH AT THE SAME TIME ATLETA B 100m Paddle ATLETA A 25m Sled Pull 10 Kg SYNCHRO 10 Shuttle Run (25+25) ATLETA A 25 m OH Walking Lunges Plate 10 Kg ATLETA B 25 m OH Walking Lunges Plate 10 Kg time cap 12’ Experience - Master +90 SLED / PLATE OH LUNGES 10 Kg

For time (cap: 30') 4km Run

5 min BikeErg 1 min Vila 5 min Parallette facing burpees  1 min Vila 5 min SkiErg 1 min Vila 1km Run Resultat: H55 Lars Fröberg BikeErg: 112 Burpees: 69 SkiErg: 85 Run placement: 1 Michael Asker BikeErg: 100 Burpees: 43 SkiErg: 74 Run placement: 8 Andreas Edvardsson BikeErg: 100 Burpees: 67 SkiErg: 73 Run placement: 3 Rickard Ericsson BikeErg: 103 Burpees: 67 SkiErg: 82 Run placement: 5 Pär Sundbäck BikeErg: 90 Burpees: 58 SkiErg: 49 Run placement: 6 Mikael Hollsten BikeErg: 91 Burpees: 70 SkiErg: 67 Run placement: 2 Patrik Reimertz BikeErg: 79 Burpees: 46 SkiErg: 62 Run placement: 7 Johan Tullare BikeErg: 92 Burpees: 54 SkiErg: 71 Run placement: 4 H50 Daniel Eriksson BikeErg: 105 Burpees: 75 SkiErg: 77 Run placement: 2 Mikael Honnér BikeErg: 103 Burpees: 62 SkiErg: 70 Run placement: 4 Cristian Carrasco BikeErg: 80 Burpees: 65 SkiErg: 62 Run placement: 8 Johan Sternhoff BikeErg: 127 Burpees: 55 SkiErg: 86 Run placement: 5 Martin Söderblom BikeErg: 114 Burpees: 0 SkiErg: 90 Run placement: 7 Stephan Kiernan BikeErg: 102 Burpees: 66 SkiErg: 85 Run placement: 6Peter Andersson BikeErg: 113 Burpees: 78 SkiErg: 80 Run placement: 1Fredrik Johansson BikeErg: 118 Burpees: 62 SkiErg: 78 Run placement: 3 H45 Karl Corneliusson BikeErg: 110 Burpees: 76 SkiErg: 85 Run placement: 3 Mikael Strand BikeErg: 116 Burpees: 66 SkiErg: 87 Run placement: 1 Rickard Perman BikeErg: 109 Burpees: 67 SkiErg: 90 Run placement: 5 Martin Evenbratt BikeErg: 116 Burpees: 73 SkiErg: 89 Run placement: 2 Fredrik Nilsson BikeErg: 121 Burpees: 70 SkiErg: 85 Run placement: 8 Marcus Thorstensson BikeErg: 123 Burpees: 67 SkiErg: 89 Run placement: 4 Robert Hagman BikeErg: 116 Burpees: 75 SkiErg: 74 Run placement: 9 Kristoffer Nyberg BikeErg: 117 Burpees: 64 SkiErg: 71 Run placement: 7 Jerry Hull BikeErg: 111 Burpees: 59 SkiErg: 81 Run placement: 6 H40 Mikael Abelmann BikeErg: 104 Burpees: 65 SkiErg: 72 Run placement: 3 Carl-Willy Stenberg BikeErg: 143 Burpees: 71 SkiErg: 115 Run placement: 1 Viktor Prim BikeErg: 110 Burpees: 21 SkiErg: 99 Run placement: 9 Pär Johansson BikeErg: 109 Burpees: 65 SkiErg: 83 Run placement: 8 Kim Vatant BikeErg: 117 Burpees: 58 SkiErg: 81 Run placement: 6 Johan Eriksson BikeErg: 92 Burpees: 86 SkiErg: 77 Run placement: 4 Christian Lilja BikeErg: 104 Burpees: 84 SkiErg: 85 Run placement: 5 André Andersson BikeErg: 107 Burpees: 71 SkiErg: 90 Run placement: 2 Marius Beresoae BikeErg: 121 Burpees: 76 SkiErg: 84 Run placement: 7 Johan Töyrä BikeErg: 107 Burpees: 47 SkiErg: 84 Run placement: 10 H35 Viktor Olofsson BikeErg: 127 Burpees: 79 SkiErg: 74 Run placement: 4 Jens Westin BikeErg: 115 Burpees: 74 SkiErg: 83 Run placement: 1 Dennis Björnström BikeErg: 120 Burpees: 79 SkiErg: 91 Run placement: 2 Adam Minard BikeErg: 115 Burpees: 79 SkiErg: 61 Run placement: 8 Dijar Ismail BikeErg: 113 Burpees: 67 SkiErg: 77 Run placement: 10 Victor Rasmussen BikeErg: 127 Burpees: 71 SkiErg: 86 Run placement: 9 Martin Tunhag BikeErg: 123 Burpees: 78 SkiErg: 95 Run placement: 7 Simon Casey BikeErg: 110 Burpees: 78 SkiErg: 91 Run placement: 6 Nils Ahlman BikeErg: 90 Burpees: 88 SkiErg: 63 Run placement: 5 Petter Månsson BikeErg: 119 Burpees: 85 SkiErg: 91 Run placement: 3 H30 Abdi Shahwan BikeErg: 129 Burpees: 59 SkiErg: 95 Run placement: 9 Erik Jernberg BikeErg: 128 Burpees: 76 SkiErg: 97 Run placement: 6 Johan Carlsson BikeErg: 117 Burpees: 72 SkiErg: 90 Run placement: 1 Filip Eriksson BikeErg: 113 Burpees: 77 SkiErg: 94 Run placement: 8 Sebastian Pålshagen BikeErg: 113 Burpees: 79 SkiErg: 83 Run placement: 3 Maik Wagner BikeErg: 108 Burpees: 66 SkiErg: 77 Run placement: 7 Lars Persson BikeErg: 120 Burpees: 79 SkiErg: 92 Run placement: 4 Kim Carlsson BikeErg: 100 Burpees: 71 SkiErg: 74 Run placement: 5 Ola Hjelmar BikeErg: 104 Burpees: 75 SkiErg: 75 Run placement: 2 D55 Marie Andersson BikeErg: 85 Burpees: 60 SkiErg: 55 Run placement: 1 Helena Lundström BikeErg: 83 Burpees: 57 SkiErg: 66 Run placement: 4 Pia Tjäder BikeErg: 74 Burpees: 51 SkiErg: 57 Run placement: 5 Hanna Linbro BikeErg: 79 Burpees: 53 SkiErg: 58 Run placement: 2 Susanne Jansson BikeErg: 81 Burpees: 57 SkiErg: 61 Run placement: 3 Lotta Stenberg BikeErg: 77 Burpees: 45 SkiErg: 58 Run placement: 5 D50 Katarina Unger BikeErg: 100 Burpees: 69 SkiErg: 84 Run placement: 4 Mia Eklöf BikeErg: 98 Burpees: 63 SkiErg: 78 Run placement: 3 Catarina Malm BikeErg: 73 Burpees: 62 SkiErg: 58 Run placement: 6 Camilla Åbergh BikeErg: 90 Burpees: 67 SkiErg: 77 Run placement: 1 Marie Lindqvist BikeErg: 98 Burpees: 54 SkiErg: 68 Run placement: 5 Anna Berggren BikeErg: 78 Burpees: 62 SkiErg: 58 Run placement: 2 Anna Tyni BikeErg: 79 Burpees: 50 SkiErg: 60 Run placement: 8 Marie Holmström BikeErg: 86 Burpees: 55 SkiErg: 68 Run placement: 7 D45 Malin Vennberg BikeErg: 91 Burpees: 61 SkiErg: 71 Run placement: 6 Emma Åkerblom BikeErg: 91 Burpees: 68 SkiErg: 73 Run placement: 4 Emma Sällylä BikeErg: 86 Burpees: 75 SkiErg: 73 Run placement: 1 Sophie Tigerholm BikeErg: 83 Burpees: 71 SkiErg: 66 Run placement: 3 Helena Gissle BikeErg: 86 Burpees: 54 SkiErg: 67 Run placement: 8 Mirjam Larsson BikeErg: 88 Burpees: 65 SkiErg: 63 Run placement: 7 Marielle Fridlund BikeErg: 79 Burpees: 67 SkiErg: 56 Run placement: 5 Sofia Jensen BikeErg: 61 Burpees: 71 SkiErg: 44 Run placement: 2 D40 Marritje Van de Mheen BikeErg: 85 Burpees: 73 SkiErg: 70 Run placement: 1 Susanne Hedberg BikeErg: 91 Burpees: 65 SkiErg: 62 Run placement: 4 Matilda Larsson BikeErg: 87 Burpees: 68 SkiErg: 62 Run placement: 3 Sofia Hallgren BikeErg: 89 Burpees: 69 SkiErg: 62 Run placement: 9 Caroline Omre BikeErg: 87 Burpees: 69 SkiErg: 68 Run placement: 2 Jessica Åström Ackevald BikeErg: 96 Burpees: 65 SkiErg: 75 Run placement: 5 Fanny Wikerud BikeErg: 93 Burpees: 68 SkiErg: 71 Run placement: 8 Erica Sterner BikeErg: 86 Burpees: 68 SkiErg: 67 Run placement: 6 Louise Cederblad BikeErg: 84 Burpees: 76 SkiErg: 75 Run placement: 10 Dajana Börjesson BikeErg: 90 Burpees: 66 SkiErg: 67 Run placement: 7 D35 Sabina Holm Lindmark BikeErg: 84 Burpees: 91 SkiErg: 54 Run placement: 1 Ida Olsson BikeErg: 80 Burpees: 71 SkiErg: 62 Run placement: 5 Lisa Lokkin BikeErg: 94 Burpees: 73 SkiErg: 76 Run placement: 3 Sofie Lindberg BikeErg: 93 Burpees: 80 SkiErg: 72 Run placement: 2 Kornelia Solvestad BikeErg: 94 Burpees: 57 SkiErg: 76 Run placement: 6 Cecilia Landgren BikeErg: 83 Burpees: 73 SkiErg: 61 Run placement: 4 Anneli Svensson BikeErg: 83 Burpees: 69 SkiErg: 61 Run placement: 7 D30 Sandra Augustsson BikeErg: 100 Burpees: 68 SkiErg: 77 Run placement: 7 Louise Holm BikeErg: 90 Burpees: 66 SkiErg: 66 Run placement: 9 Rebecka Ambjörnsson BikeErg: 95 Burpees: 61 SkiErg: 70 Run placement: 8 Nadia Raczkowski BikeErg: 78 Burpees: 74 SkiErg: 64 Run placement: 4 Linnea Larsson BikeErg: 95 Burpees: 64 SkiErg: 69 Run placement: 1 Emma Edmark BikeErg: 92 Burpees: 75 SkiErg: 66 Run placement: 2 Stephanie Hedingby BikeErg: 89 Burpees: 53 SkiErg: 68 Run placement: 10 Ida Johansson BikeErg: 110 Burpees: 65 SkiErg: 79 Run placement: 5 Anna Winblad von Walter BikeErg: 97 Burpees: 70 SkiErg: 71 Run placement: 6 Elin Ericson BikeErg: 96 Burpees: 74 SkiErg: 71 Run placement: 3

EVENT 1 - FARMER RUN FOR TIME: 400 RUN 400 FARMER CARRY 400 RUN Weight: 24/16kg

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

Rx For Time (16:00min) 150 Box Jump Overs (20"/24") 1000m Run 70/100 Calorie C2 Bike Scaled For Time (16:00min) 150 Box Step Overs (20"/24") 800m Run 50/70 Calorie C2 Bike Workouts must be completed in the order listed — box jumps, then run, then bike Athletes may not begin the next movement until the previous one is fully complete. Each athlete will have a dedicated judge for the duration of the box jump and to check the machine on the run. Partners share the Box Jumps/Step Ups and Calories Any movement standard not met will result in a no-rep, which must be completed before moving on Movement Standards 200 Box Jump Overs (20" / 24") Women will use a 20" box , men will use a 24" box. Each rep begins with the athlete standing on the ground with both feet. Rx and Scaled athletes can jump or step over The rep is complete when the athlete transfers from one side of the box to the other Athletes must step down from the box — jumping off the box would be a no rep. Rebounding (jumping straight back up without fully standing) is not permitted; full extension must be shown at the top of each rep. If the athlete misses the box or falls, they must return to the ground and complete the rep from the beginning 1000m Run The run course will be clearly marked — athletes must follow the designated route and complete the full distance Athletes must stay on the designated course at all times. Cutting the course or taking an alternative route will result in a DNF result. If a team member cannot run then a rowing machine will be provided as an alternative for the same required distance. Calorie C2 Bike (Concept2 Bike Erg) The monitor must be reset to zero before the athlete begins — athletes are responsible for confirming this. The rep is complete when the required calorie target is displayed on the monitor. Damper setting is athlete's choice.

CLEAN LADDER Please see below the weights allocated for each divison as well as tiebreak points. Elite/Rx : M - 100-110-120-125-130-135-140-145-150-155kg Elite/Rx : F - 70-77.5-85-87.5-92.5-95-97.5-100-102.5-105kg" Masters 35+ : M - 95-102.5-110-117.5-125-130-135-140-145-150kg Masters 35+ : F - 60-67.5-72.5-77.5-82.5-87.5-92.5-95-97.5-100kg" Masters 40+ : M - 95-100-105-110-115-120-125-130-135-140kg Masters 40+ : F - 60-65-70-75-80-82.5-85-87.5-90-92.5kg Intermediate : M - 75-85-90-95-100-110-120-125-130-135kg Intermediate : F - 50-55-60-65-70-75-80-82.5-85-87.5kg Scaled/Teens 16-17 : M - 60-67.5-72.5-77.5-85-90-95-97.5-100-102.5kg Scaled/Teens 16-17 : F - 40-45-50-55-60-65-70-75-80-85kg Teens 14-15 : M - 40-45-50-55-60-65-70-75-80-85kg Teens 14-15 : F - 30-35-40-45-50-55-60-65-70-75kg WORKOUT FLOW  This will be run on an EMOM format with each division rolling through one after the other. (1st min - 1M/1F athelete lift, 2nd min 2M/2F athletes lift....etc)  There will be a 1min break between categories. The athlete will have 50 seconds in which to complete their lift followed by a 10 second transition to advance down the field of play to the next bar.  If they fail a lift, they may try again as many attempts within the 50 seconds as they choose. The lift must be completed within 50 seconds. If athlete fails a lift and doesnt want to attempt again they then start deadlifts for the remaining time for the tiebreaker.  Once an athlete has completed a successful lift and advanced to the next platform - if they deem this bar too heavy to clean they can begin max deadlifts for 50s to complete the tie breaker. If an Athlete completes the ladder, then once that successful clean has been completed, the tiebreaker may be started immediately. STANDARDS  Clean: Squat clean/power/split clean is allowed. A hang clean of any variation is not allowed. Rep begins with barbell on the floor. Rep finishes with barbell in front rack position, elbows in front of shoulders, hips & knees fully extended. No part of the body other than the feet may touch the ground during the execution of the lift. If the athlete or the bar leaves the lifting platform at any point during lift attempt - NO REP  Lift must be approved by Judge. If dropped before Judge confirms its a good lift, NO REP. Deadlift: This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the athletes lift the barbell until their hips and knees reach full extension with their shoulders behind the bar. The arms must be straight throughout the entire movement. No bouncing or deliberate driving of the bar into the floor is allowed. If the bar is dropped at any point, it must settle before starting the next rep. Ie you cannot catch it on the bounce.

ELITE/ Rx:  30 pull ups 2 parallel bar traverse 10/8 cal row 16 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 1 forwards parallel bar traverse + 1 reverse parallel bar traverse  20 CTB 5/3 dips + 1 parallel bar traverse + 5/3 dips + 1 parallel bar traverse 10/8 cal row 16 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 5/3 dips + 1 parallel bar traverse + unbroken turn + 5/3 dips + 1 parallel bar traverse 10 BMU THE FLOW The athlete will start on the starting line. 3,2,1, go...the athlete will advanced towards the rig where they will perform their 1st gymnastics movement. Upon completion of the gymnastics bar movement, they will complete the parallel bar traverse (if/as applicable for their category), before moving to the rower where they will perform their calories.  Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters. Once the thrusters have been complete, the athlete will move back along the field of play, completing their calories on the rower, another bar traverse (if/as applicable for their category), before returning to the rig where they will complete their next gymnastics movement. Once the 2nd gymnastics movement has been completed, they will complete the parallel bar traverse (if/as applicable for their category), before moving to the rower where they will perform their calories. Once they have reached their required number of calories, they will move to the dumbbell and perform their thrusters. Once the thrusters have been complete, the athlete will move back along the field of play, completing their calories on the rower, another bar traverse (if/as applicable for their category), before returning to the rig where they will complete their final gymnastics movement. Once they have completed their 3rd and final gymnastics movement, they will run to the finish mat, where the timer will stop. There will be a tie breaker after the 2nd gymnastics movement. MASTERS :  30 pull ups 2 parallel bar traverse 10/8 cal row 10 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 20 CTB 5/3 dips + 2 parallel bar traverse 10/8 cal row 10 DB Thrusters @ 1 x 30/22.5kg 10/8 cal row 10 BMU  INTERMEDIATE :  20 TTB 1 parallel bar traverse  16/13 cal row 20 DB Thrusters @ 1 x 22.5/15kg 16/13 cal row 15 pull ups 2 parallel bar traverse  16/13 cal row 20 DB Thrusters @ 1 x 22.5/15kg 16/13 cal row 10 CTB TEENS 16-17 :  30 pull ups 2 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 22.5/15kg 10/8 cal row 20 CTB 5/3 dips + 1 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 22.5/15kg 10/8 cal row 10 BMU  TEENS 14-15 : 30 knee raise 1 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 Pull ups 2 parallel bar traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 10 CTB Scaled 20 knee raise 1 parallel bar 1/2 traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 knee raise  1 parallel bar 1/2 traverse 10/8 cal row 20 DB Thrusters @ 1 x 15/10kg 10/8 cal row 20 knee raise - parallel bar" STANDARDS  PULL UP  The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when thre athletes chin clearly breaks the horizontal plane of the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. Parallel Bar Traverse (all categories) - the athlete travells horizontally along the length of the parallel bars. A rep is credited when the hands start clearly behind the marked tape, and finish when they reach the other end, with their hands clearly passing the 2nd marked tape. The distance must be travelled in one unbroken effort. If at any time the athlete comes off the bar before their hands pass the tape line, then they must do the entire rep again. The legs may not touch the upright supports to assist with the traverse. Forwards parallel bar traverse + Reverse parallel bar traverse ELITE ONLY : Parallel Bar forward and reverse traverse must be completed UNBROKEN.  Starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse forwards horizontally along the bar until hands clearly cross the marked tape at the other end.  Without coming down they will then travel backwards along the bars, until the hands pass the marked tape at the opposite end. The legs may not touch the upright supports to assist with the traverse.                         Forwards parallel bar traverse + Reverse parallel bar traverse RX ONLY : Each section(forward/backward) of the horizontal traverse must be completed unbroken but RX athletes can break at the end of the first traverse   Starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse forwards horizontally along the bar until hands clearly cross the marked tape at the other end.  Athletes may come down once hands have cleared the tape if they wish.  Athletes will then travel backwards along the bars, with hands starting clearly behind the marked tape until the hands pass the marked tape at the opposite end. The legs may not touch the upright supports to assist with the traverse.                         Dips + Parallel Bar Traverse  ELITE  UNBROKEN /   RX/MASTERS CAN BREAK AFTER FIRST SET OF DIPS/TRAVERSE starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met.  The athlete must then commence the traverse horizontally along the bar until their hands clearly pass the marked tape.  The dips and traverse must be completed unbroken.  If you come down at any point you must redo the dips and the traverse.  The legs may not touch the upright supports or the floor to assist with the traverse. Dips + Parallel Bar Traverse + Unbroken Turn -  ELITE  UNBROKEN /   RX CAN BREAK AFTER Turn  starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met.  The athlete must then commence the traverse horizontally along the bar until their hands clearly pass the marked tape.  The athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the second traverse .  At this point only RX athletes are permitted to come down.  (Elite must complete whole complex unbroken).  Before beginning the return traverse athlete must ensure hands are clearly behind the marked tape where they will then perform another set of dips and traverse horizontally along to the other end with hands clearly passing the marked tape.  If you come down at any point you must redo the dips and the traverse.  The legs may not touch the upright supports or the floor to assist with the traverse. Parallel Bar Knee raise - whilst holding a lockout support position on top of the parallel bar,  the athlete will bring their knees up to a position higher than their hips, before returning their feet to an extended postion beneath the body, with feet behind the vertical plane of the hands ROWER: - The monitor on the rower must be set to zero calories at the beginning of each row.  Judge will reset your monitor each round The athlete must be seated on the rower with feet in the footrest before rowing can commence!  You do not have to have your feet strapped in. You may not release the handles or leave the seat until your calorie target for each round has been achieved." DB Thrusters - The rep starts when the athlete passes through a squat position with hip crease below the top of knee with 1 x DB in one hand in  front rack position. The athlete moves in one fluid motion from full squat (hip crease below knees)  to overhead. The rep is counted when the knees, hips and arms are extended with the DB directly over the shoulder (midline), elbow in line with the ear (midline) and the feet in line under the body.  A squat clean is allowed for the first rep. The non working arm may not assist in the lift. You may not push off the knees, and you may not use it to assist in the upward phase of the lift. It MAY be used to steady and position the DB in the front rack position whilst standing tall having brought the DB down from Overhead, or on a clean to get it into position, but it must not be in contact once you start moving. For clarity, as a squat clean constitutes 'moving', if an athlete decides to squat clean their 1st rep, the non working arm may not stabilise the DB as it moves into the catch position. CHEST TO BAR - The athletes must start each rep with their arms fully extended and their feet off the ground. Any style of pull-up or grip is permitted as long as the other requirements are met. The rep is credited when the athletes’ chests clearly come into contact with the bar at or below the collarbone. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty If kipping/butterfly heels must break the vertical plane" BAR MUSCLE UPS  - The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground. Kipping the muscle-up is acceptable. Glide kips and uprises are permitted and the feet may rise above the lowest part of the bar during the kip. The athlete IS required to pass through some portion of a dip before locking out over the bar. The rep is credited when: The athlete has both arms fully locked out in the support position above the bar with their shoulders over or slightly in front of the bar. Only the hands, and no other part of the arm, may touch the bar during the rep. Removing the hands in the support position is not allowed. At lockout, only the arms may support the athlete’s weight. In the event that an athlete is seen to rest on the bar, they will be required to come down from the rig before beginning their next repetition. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. TTB - Athletes begin by hanging from the pull-up bar with arms extended. The heels must be brought back behind the bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when the athletes' feet contact the bar between their hands at the same time. Any part of the feet may make contact with the bar. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. HANGING KNEE RAISE The athlete must begin by hanging from the pull-up bar with arms extended.  • Heels must be brought back behind the bar.  • Overhand, underhand, or mixed grips are all permitted. • The rep is credited when the athlete’s knees rise above the hips Single DB OH Walking Lunge Each lunge begins with a dumbbell overhead, the feet together and the athlete standing tall with hips and knees extended. The athlete must be behind the mark denoting the start of the segment being attempted. At the bottom of the lunge, the trailing knee must make contact with the ground and the dumbbell must be above the height of the athlete’s head. If, during the lunge, either head of the dumbbell comes into contact with or falls below the level of the athlete’s head, the athlete must stop lunging and return to the last completed section in order to continue. There is no requirement to switch arms; but if atheletes choose to do so they must have completed the previous rep and are standing tall. They cannot switch mid rep/lunge!  The rep is credited when the athlete gets both heels across the line, has the dumbbell in the overhead position and is standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each step. Shuffle steps between steps are not allowed. On the last rep, if the dumbbell is lowered before the movement standards are met, it will be a no rep. Parallel Bar turn - once the athletes hands have cleared the Marker designating the end of the parallel bar traverse,  the athletes must turn to face the opposite direction without touching any part of the upright support or the ground with their feet or legs, which would result in supportive assistance. Once turned around, the athletes must ensure that their hands are behind designated marker for the start of the traverse before they begin the return traverse Parallel bar dip - starting in a locked out support position on top of the parallel bar,  the athlete will lower their body through a dip,  until the back of their shoulders are lower than the highest peak of the elbow.  Once they have reached that correct depth they must press out and return to full extension.  The athlete may do strict or kipping reps, providing the movement standards of a good rep are met. The legs may not touch the upright supports or the floor to assist with the traverse. Parallel Bar Knee raise - whilst holding a lockout support position on top of the parallel bar,  the athlete will bring their knees up to a position higher than their hips, before returning their feet to an extended postion beneath the body, with feet behind the vertical plane of the hands Parallel Bar reverse traverse - starting with the hands behind the tape mark denoting the start of the traverse, the athlete will traverse backwards along the bars, until the hands pass the finish marker. The legs may not touch the upright supports to assist with the traverse.

Elite/Rx 3 RFT 10 Hang Clean @ 70/50kg 10 Lateral Bar Burpees FLOW  The athlete will start on the starting mat.  3,2,1 go...the athlete moves forward to their barbell where they will perform their hang cleans.  Upon completion of the hang cleans they will start their lateral bar burpees.  Once the burpees are complete they will move back to the bar and perform another 2 rounds of cleans and burpees.  Once the 10th burpee on the 3rd round is finished they will run to the finished mat where the timer will stop. Masters / Teens 16-17 3 RFT 10 Hang Clean @ 65/47.5kg 10 Lateral Bar Burpees Intermediate  3 RFT 10 Hang Clean @ 50/35kg 10 Lateral Bar Burpees Teens 14-15 3 RFT 10 Hang Clean @ 40/30kg 10 Lateral Bar Burpees Scale 3 RFT 10 Hang Clean @ 35/25kg  10 Lateral Bar Burpees STANDARDS HANG CLEAN: before the reps begin, the bar must be off the floor, in the standing tall position, hips knees and shoulders in a line when viewed from profile. The bar is then brought into any hang position, no lower than the knees, and finishes with barbell in front rack position, elbows in front of shoulders, hips and knees fully extended. No part of the body other than the feet may touch the ground during the execution of the lift. Squat clean/power/split clean is allowed. Touch and go reps are allowed, provided the standards of locking out at the top of each rep are met. Lateral Bar Burpees  Start on one side of the bar, side on.  The chest and thighs must touch the floor at the bottom of each rep. Return to both feet with the hands off the floor, and jump over the bar. The rep is credited when both feet are on the opposite side of the bar to which you started, after successfully meeting the standards. Both feet must be off the ground at the same time for the 'jump' to count. You may not step over the bar. You may land with staggered feet. Jumping or stepping in and out of the bottom of the burpee is permitted. Your feet are not allowed to touch the bar when you pass over it. Any break of the standards will result in the entire repetition having to be completed again. Ie If the athlete touches the bar with their feet as they are getting over it, then the entire burpee and jump must be reattempted.

Elite/Rx/Masters Track 400m Run 4km C2 Bike 400m Run 400m Run + Carry 400m Run Carry @ 1 x 24/16kg KB FLOW The athlete will start behind the start mat/chip timer area. 3,2,1 go...the athlete will pass through the chip timer area and complete their first run. As soon as their run is complete they will advance to a C2 bike where they will complete their required distance. The Athlete must wait on the bike until the distance has been hit, and once it has been, the athlete then begins their second run aroud the track. Once they return from this run, they will pick up a single kettlebell and complete a weighted lap of the track.  Once completed, they will return the kettlebell to the holding pen area and then set off for their final run.  The athletes must pass through the designated chip timer area with each lap, and the finish time is taken upon completion of the final lap. All categories will complete 4 total laps of the track, with the exception of the Scaled category. For the Scaled, you will only be completing three laps, with your second lap (the one right after your bike) being the loaded run with a kettlebell. STANDARDS  Run - The run must be performed on the designated course, around the track. Timing will be tracked using a chip timer assigned to each athlete, which must be worn correctly for the duration of the event. Deviating from the track, failing to complete the full distance, or removing the chip timer during the event will result in disqualification. As chip timers are being used, the official timings will start when the athlete crosses the start line and ends upon crossing the finish line. These will be explained and shown to the athletes on the day. BIKE ERG : Athletes may adjust the seat height, handles, and damper as they wish, but they must NOT touch the monitor. They must remain on the bike erg until the screen reads the required distance. Run + Carry - The same rules and standard of the run apply. Upon beginning the lap, athletes will pick up a KB from the designated area, and return it to a designated area, before continuing with their next run. If the athlete needs to put the KB down during the run, they may do so, before picking it back up again and continuing the run. They may not launch or throw it forwards. Intermediate/Teen 14-15/ Teen 16-17 Track 400m Run 3km C2 Bike 400m Run 400m Run + Carry 400m Run Intermediate Carry @ 1 x 24/16kg KB Teen 14-15 Carry @ 1 x 16/12kg KB Scale Track 400m Run 3km C2 Bike 400m Run + Carry 400m Run Carry @ 1 x 16/12kg KB

ALL ATHLETES 800m Run (A1+A2) 400m Run + Carry (A1) 400m Run + Carry (A2) 400m Run (A1+A2) Elite/Rx/Intermediate Carry = 1 x 24/16kg KB FLOW The athletes will start behind the start mat/chip timer area. 3,2,1 go...the athletes will pass through the chip timer area and complete their first run together, never letting go of their rope. Once two laps have been completed, one athlete will pick up a kettlebell and complete a lap on their own. Upon returning they will pass this kettlebell to their partner who will then complete their weighted lap run on their own. When the second athlete Returns from their weighted run, they will return the kettlebell to the holding area, collect the first athlete, and complete their final run together. When the athletes are running together (the unloaded runs)  they must both always be holding on to the Rope. The clock Stops when both athletes have passed through the chip timer finish area together. STANDARDS Run - The run must be performed on the designated course, around the track. Timing will be tracked using a chip timer assigned to one of the athletes, which must be worn correctly for the duration of the event. Deviating from the track, failing to complete the full distance, removing the chip timer during the event, will incur a penalty and may result in disqualification. As chip timers are being used, the oficial timings will start when the athletes cross the start line and ends upon crossing the finish line. These will be explained and shown to the athletes on the day. The athlethes must each hold onto a rope or similar when running their laps together to ensure they remain together. When completing these laps, the athletes must not let go of the rope until the lap has been completed." Run + Carry - The same rules and standard of the run apply. Upon beginning the lap, athletes will pick up a KB from the designated area, and return it to a designated area, before the second athlete commences their run. If the athlete needs to put the KB down during the run, they may do so, before picking it back up again and continuing the run. They may not launch it forwards.  Upon completion of the 2nd loaded run, the athletes will run the final lap together, each remaining in contract with the rope until they have passed over the finish line.

ATHLETE NAT SOUTH-LAW SEATED EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 20 22.5 25 27.5 30 32.5 35 37.5 40 42.5 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 25 30 35 40 45 50 55 60 65 70 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 25 30 35 40 45 50 55 60 65 70 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 25 30 35 40 45 50 55 60 65 70 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 30 32.5 35 37.5 40 42.5 45 47.5 50 52.5 WOD 1 MOVEMENTS  STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 30 32.5 35 37.5 40 42.5 45 47.5 50 52.5 WOD 1 MOVEMENT STANDARDS  CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 1 10 MIN TIME CAP CLEAN WEIGHT 30 32.5 35 37.5 40 42.5 45 47.5 50 52.5 WOD 1 MOVEMENT STANDARDS CLEAN FROM LAP, ELBOWS THROUGH AS MUCH AS POSSIBLE FLOW FOR ALL ATHLETES "This will be run on an EMOM format. The athlete will have 50 seconds in which to complete their lift. They will then have a 10 second transition, advancing down the field of play                                  to the next bar.  If they fail a lift, they may have another attempt within the 50 seconds.                                  The lift must be completed within 50 seconds.                                                                 "

SOUTHWEST REGIONALS ATHLETE NAT SOUTH-LAW SEATED EVENT 4 20 MIN TIME CAP 400M ROLL 1600M ROWER 400M ROLL AND CARRY 12kg KB WOD 4 MOVEMENT STANDARDS 400M ROLL ROWER TO ASSIGNED DISTANCE, WEIGH DOWN WITH 2 X 25KG PLATES 400M ROLL/CARRY SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 4 20 MIN TIME CAP 400M RUN 2000M C2 BIKE 400M RUN AND CARRY 12kg KB WOD 4 MOVEMENT STANDARDS 400M RUN C2 BIKE TO ASSIGNED DISTANCE 400M RUN/CARRY SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 4 20 MIN TIME CAP 400M 2000M C2 BIKE 400M RUN AND CARRY 12kg KB SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 4 20 MIN TIME CAP 400M RUN 3000M C2 BIKE 400M RUN AND CARRY 12kg KB SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 4 20 MIN TIME CAP 400M ROLL 2000M ROWER 400M ROLL AND CARRY 16kg KB SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 4 20 MIN TIME CAP 400M ROLL 2000M ROWER 400M ROLL AND CARRY 16kg KB SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 4 20 MIN TIME CAP 400M RUN 2000M BIKE 400M RUN AND CARRY 12kg KB FLOW FOR ALL ATHLETES "The athlete will start behind the start mat/chip timer area. 3,2,1 go...                                                         the athlete will pass through the chip timer area and complete their first run/roll.                                                         As soon as their run/roll is complete they will advance to a C2 bike/rower where                                                          they will complete their required distance. The Athlete must wait until the                                                          distance has been hit, and once it has been, the athlete then begins their                                                          second run/roll around the track with a single kettlebell and complete a weighted lap of the track.                                                         Once completed, they will return the kettlebell to the holding pen area.                                                        

e2mom for 6 rds (3 each) 200m run  max Thrusters

For Time: 2 Lanes Burpee Broadjumps 2 Lanes KB Offset OH Walking Lunges @ 24+16kg / 16+12kg Trail Run (Individually)

Part A: TC 5 minutes 60 DU 30m Run 20 Front Squat DB 2x22.5kg 40 DU 20m Run 10 Front Squat DB 2x22.5kg 20 DU 10m Run Max effort Front Squat DB 2x22.5kg Pause 1 minute Part B:  TC 2 minutes Max Effort cal Assault Bike

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: 3 varv 800 m Run 12 Bar Facing Burpee Over Bar 12 Medball Box Step Over 13/9 kg** 12 Medball Squat Clean 13/9 kg 12 Bar Facing Burpee Over Bar 12 Medball Box Step Over 13/9 kg** 12 Medball Squat Clean 13/9 kg *Hela testet genomförs med viktväst 9/6 kg **Bear Hug