WOD Explorer

Endurance (Test 1) For time (Time Cap 15 min) 5 varv 10 cal Ski 100 m Run 10 Abmat Sit-up Skill (Test 2) For time (Time Cap 5 min) 10 Double Under 5 Leg Raise 20 Double Under 5 Toes to Bar 30 Double Under 5 Pull-Up Strengh (Test 3) For time (Time Cap 2 min ) Max Distance Farmers Walk 2x15 kg

Mixed Modality (Test 4) For Time (Time Cap 10 min ) 12 Hang Snatch 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 cal Row 10 Bar Facing Burpee Over Bar 12 Hang Clean 15 kg 10 Bar Facing Burpee Over Bar 12 Hang Snatch 15 kg Bodyweight (Test 5) For Time (Time Cap 10 min ) 18 Air Squat 9 Shuttle Run, 8+8 m 18 Box Step Over 12 Leg Raise 9 Shuttle Run, 8+8 m 12 Leg Raise 18 Box Step Over 9 Shuttle Run, 8+8 m 18 Air Squat Power (Test 6) For Time (Time Cap 5 min) 10 cal AirBike 12 Medball Deadlift 13 kg 8 Medball Squat 13 kg 4 Medball Ground to Overhead

For Time: 3 varv 30/24 cal Row 15 Burpee Over Row 5 Slamball Over Shoulder 40/30 kg 3 varv 30/24 cal Bike 10 Shuttle Run 6+6 m 5 Slamball Over Shoulder 40/30 kg

Modus : Split as needed Workout : AMRAP: 10min Gewichte: Male: 15kg / 40kg Female: 10kg / 30kg  Ablauf Station 1 2 Double DB Burpee Deadlift (add + 2 each round) (15/10kg) 4 Double DB Hang Power Clean + Shoulder to OH (add + 2 each round) (15/10kg) run (7,5m) to station 2 10 DB Goblet Squats (40kg/30kg) run back (7,5m) to station 1 Score : Wiederholungen

Modus : YGIG  Gewichte: Rx: 30/22.5kg Scaled: 22.5/15kg  Ablauf RX Buy-In : 200m Team run 5m Burpee broad jump 3/3 DB OHS (30/22,5kg) 10m Burpee broad jump 4/4 DB OHS 15m Burpee broad jump 5/5 DB OHS  20m Burpee broad jump 6/6 DB OHS 25m Burpee broad jump 7/7 DB OHS Ablauf Scaled Buy In : 200m Team run 5m Burpee broad jump 3 / 3 DB Snatch (22,5/15kg) 10m Burpee broad jump 4 / 4 DB Snatch 15m Burpee broad jump 5 / 5 DB Snatch  20m Burpee broad jump 6/6 DB Snatch 25m Burpee broad jump 7/7 DB Snatch  Hinweis : Die Strecke für die Burpee broad jumps beginnt immer an derselben Stelle. Es wird zum Startpunkt zurückgelaufen.

For time: 900m Run 40 Wall Balls 600m Run 40 Wall Balls 300m Run 40 Wall Balls RX: 9/6 kg SC: 6/4 kg

On a Running Clock, Timecap 20 Min Part A Min 0-13:  AMRAP 21 alternating Dumbbell Snatch 12 Dual Dumbbell Squat  3 Bar Muscle Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 2x 22,5 KG / 2x 15 KG

On a Running Clock, Timecap 20 Min Part A Min 0-13:  AMRAP 21 alternating Dumbbell Snatch 12 Dual Dumbbell Squat  6 Pull Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 2x 15 KG / 2x 10 KG

On a Running Clock, Timecap 20 Min Part A Min 0-13:  AMRAP 21 alternating Dumbbell Snatch 12 Goblet Squat 6 Jumping Pull Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 1x 15 KG / 1x 10 KG

6 Rounds For Time (3 pro Person): 👉 Partner*in A hält den Wall Sit 👉 Partner*in B ballert 4 Shuttle Runs 2x7,5 m Dann wird gewechselt – bis jede*r dreimal dran war. Wichtig: Sobald der Wall Sit unterbrochen wird, muss der Shuttle Run pausiert werden 👀💥 Score: Time. All gas, no brakes.

1 Lap Run 20 Goblet Box Step Ups 15/10 kg, 50cm 30 Situps 15/10 kg 40 Deadlifts 70/50 kg 30 Situps 15/10 kg 20 Goblet Box Step Ups 15/10 kg, 50 cm 1 Lap Run Time Cap - 15:00

1 Lap Run Together 3 Rounds EACH I Go You Go 15 Box Jump Over 60/50 cm 15 V-ups 15 Deadlifts 70/50 kg 1 Lap Run Together Time Cap: 18:00

WOD-3A 2-2-2-3min work /1min rest 12/7 Push Ups 10 Thrusters 40/25 kg Max Cal Bike into :   WOD-3B 20/15 Standing Cal Bike Run Up And Down Stairs   Time Cap - 3:30

AMRAP 15 Partner 1: Run Up And Down Stairs (1 time, Up 1 Rep, Down 1 Rep, in total 2 reps) Partner 2: 15 Jumping Air Squats 5 Deadlifts 40/25 kg 4 Power Clean 40/25 kg 3 Shoulder To Overhead 40/25 kg 2 Front Squats 40/25 kg 15 Jumping Air Squats   switch each round

For Time 21-15-9 WallBall Sit-Ups Scaled: Air Squats Rx: Pistol Squats + 4 Lanes Run ____________________ WallBall 9/6kg (all Divisions)

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 6:00 To Find: 1RM Snatch 6:00 To Find: 1RM Jerk (From the Rack) 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 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 Box Jump Overs @ 30/24" Strict Handstand Push Ups Pistols (8/8 - 6/6 - 4/4) 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 1 Legless Rope Climb 2 Rope Climbs 15ft 8 Bar Facing Burpees 6 Cleans @ 100/70kg (anyhow) 8 Bar Facing Burpees 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run

AMRAP 12:00 10 Shuttle Run (1 Shuttle Run = 2 x 5m) 3 RMU

EVENT 2 In 5 mins find RM clean and jerk EQUIPMENT: - barbell - safety clips - weightlifting plates FLOW: On 3, 2, 1 go we pick up the previously loaded bar from the ground to perform a Clean leading into the Jerk. Multiple tryouts are allowed until the 5 min mark is still running. If the lift started 5 sec before the end of the 5 min mark, if the lift was successful it will be counted. If the lift started 4 sec before the end of the 5 min mark, the lift will be invalid. Your score is your heaviest successful lift done in the 5 min mark of the workout. STANDARDS: The Athlete will move the bar from the ground to the shoulder in one smooth motion. Power variations are allowed. Hang clean is not allowed. The barbell must pass through the front-rack position before going overhead. Snatching is not permitted. The Athlete will then take the bar from the shoulder to overhead. You do NOT need to reach full extension of the hips and legs in the receiving position of the clean before beginning the overhead lift. Strict press, push press, push jerk, split jerk are permitted. The rep will be completed when the Athlete stands up to full extension with the barbell fully locked out overhead directly over the middle of the athlete's body, with the arms, hips, and knees extended, and the feet in line under the body. If the feet remain wider than shoulders or not in line with the body (eg. one foot in step forward position) and the bar is dropped, the lift will be invalid. The loaded bar MUST have safety clips on before the lift otherwise the lift will be invalid. THE ATHLETE MUST LOAD AND UNLOAD THE BAR BY HIM/HERSELF! If otherwise, the lift will be invalid. VIDEO SUBMISSION STANDARDS   ● State your name, your division, and optional your training box  ● Film the bar and plates so the weight can be seen clearly. ● Videos must be uncut and unedited to accurately display the performance. ● Your judge (optional) and a clock or timer must be visible throughout the event. ● Shoot the video so all exercises can be seen clearly meeting the movement standards.  ● Videos shot with a fisheye lens or similar lens may be rejected. ● Do NOT use a countdown timer.

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbell unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Everyday Variation :  1 x Dumbbell 15kg / 10kg   2 x D-balls 30kg / 20kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  Dumbbell movements to be on the same arm in one round  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Single Arm Dumbbell Deadlifts 12 Single Arm Dumbbell Hang Cleans 9 Single Arm Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbell unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbell is on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Intermediate Variation :  1 x Dumbbell 22.5kg / 15kg   2 x D-balls 40kg / 30kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  Dumbbell movements to be on the same arm in one round  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbell must start on the ground. Athletes must lift the dumbbell, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbell to the hang position before beginning the first rep and clean the dumbbell to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with one dumbbell held at the shoulders. Athletes move the dumbbell from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the Dumbbell are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

Arena: Swimming Pool 2 Workout zones run simultaneously  Athletes A & B (Zone 1) - Athlete A starts in the water, Athlete B is standing on the mat  Athletes C & D (Zone 2) start standing next to the Ski  Zone 1 - Swim & Dumbbells - YGIG Format - 10 Rounds For Time   Each round to be performed by one athlete   50 m Swim (25 m out + 25 m back)    15 Dual Dumbbell Deadlifts 12 Dual Dumbbell Hang Cleans 9 Dual Dumbbell Shoulder-to-Overhead While Athlete A works, Athlete B rests Changeover - as soon as Athlete A completes the 50m swim, Athlete B must enter the water and waits for Athlete A to complete the dumbbell work.  Athlete A cannot move the dumbbells unless Athlete B is in the water  Athlete B can start their swim once Athlete A’s dumbbells are on the mat Zone 2 - C2 Ski and D-Ball - 3 Rounds for Time – Split as needed, 1 works, 1 rests   3 Rounds for time  1000m Ski (distance may be split between athletes as desired)    20 D-Ball Cleans (Split)    Elite Variation :  2 x Dumbbell 22.5kg / 15kg   2 x D-balls 70kg / 40kg Rules:   Athletes swimming will be provided with a swimming cap, which needs to be worn Total swimming distance 500m (10 x 50m)  Each athlete in Zone 1 is to complete 5 rounds each Zones operate at the same time.   Teams may not rotate athletes between zones.   All assigned work must be completed before the team can finish  Any pair  The Ski Erg will start from 0 for each round - athletes to reset The D-ball cleans are not synchro but split   1 athlete must always be resting whilst the other works  No dropping of dumbbells   People in the pool to wear swim caps provided   Time Cap: 20mins Score: There are 2 scores  Time of completion Zone 1  Time of completion Zone 2    If time cap is reached, score is total reps/meters completed at 20:00  Movement Standards:   Dumbbell Deadlifts - The dumbbells must start on the ground. Athletes must lift the dumbbells, reaching full extension at the top (hips and knees locked out.  Dumbbell Hang Cleans - Athletes must deadlift the dumbbells to the hang position before beginning the first rep and clean the dumbbells to the shoulders in one motion.   Dumbbell Shoulder to Overhead - Athlete starts standing upright with both dumbbells held at the shoulders. Athletes move the dumbbells from the shoulders to an overhead locked-out position. Any style is permitted - Strict press / Push press / Push jerk / Split jerk. The rep is completed once the dumbbells are fully locked out overhead, elbows, hips & knees fully extended. D-Ball Clean to Shoulder - The D-Ball starts on the ground and needs to be lifted to one shoulder - hips, knees and the non-working arm should be extended at the top (full extension), with the latter at or above shoulder height for the rep to be completed, before dropping the D-Ball.  Skierg - Damper setting can be on whatever setting athletes wish. Each 1000m starts at 0.  Swim - any kind of swimming technique, no diving, to touch both sides of pool after each 25m 

Arena: Erg Arena The team starts with a Buy In of a 400m Team Run Into Completing a total of: 1.6km Run 1000 Single Unders 200 Calorie Row Athletes swap as they please, as long as each athlete does 1 x 400m run  Rules:   All athletes start in the holding area  All athletes begin with a team run  Athletes have to rotate the run as indicated (each athlete completes 1 run of 400m (in addition to the team buy in) Athletes have to use their own rope.   Time Cap: 15 minutes    Scores:   Time of Completion. If not completed, total number of reps.  Run counts as 1 rep Movement Standards:   Single Unders - Athlete starts with the rope on the floor. Jumps must be performed with both feet leaving the ground at the same time. Rep is complete when the rope clearly passes under the feet once before the athlete lands on both feet simultaneously.  Row - Athlete rowing has to be seated on the rower at all times.  The rower must be set to zero at the start. Athletes must not let go of the handle in a way that causes damage to the rower.  Damper setting up to the athlete. Run -   Team run must be performed together as a team.  No further movements may be completed until the entire team has returned to their work station.  

Arena: Sand Pit Arena   All athletes start in the holding area YGIG in Teams of 2 - Male and Female Pair: Part 1: 20 Syncro Axle Bar Front Squats   10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 2: 30 Syncro Axle Bar Front Lunges  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Run and Tag other pair Part 3: 20 Syncro Axle Bar Front Squats  10 Syncro Burpees over the Axel Bar 30m weighted shuttle run  Everyday Variation:   Axle Bar 1 @ 27kg  Axle Bar 2 @ 17kg    Handle bar weight + 10kg each side DBalls - 20kg Rules:   All athletes start in the holding area  On go Athlete A and B get to the Axel bars, while C and D wait in the holding area Once completing Part 1, Athlete A and B, run and tag athletes C & D to complete each part Both pairs have to complete each part Athletes always front facing on the axel bars - The lead athlete cannot see the athlete behind  2 Axle Bar weights - male and female   If the weight of the farmer carry is dropped, both athletes need to go back to start line Time Cap: 15 minutes  Score: Time of completion. If time cap is reached, score is total reps completed Movement Standards:   Front Squat  - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. Athletes must perform a full squat with the hip crease passing below the knee.  The repetition counts when the athlete returns to full standing extension with the barbell under control in the front rack position.  Front Lunge - Athletes must begin the movement with the axle bar / dumbbell in the front rack position at the shoulder. The rear knee must clearly touch the ground on each step.  The athletes must stand up fully between steps, with hips and knees extended before taking the next lunge. Synchro is achieved when all athletes’ are fully stood up at the top. The front rack position must be maintained.  Handle Shuttle runs - one handle in each arm D-Ball Shuttle runs -  to be held in any position as long as it is off the ground

Arena: Beach Arena All 4 Athletes start in the holding area (start / finish / swap zone) in their designated lane (athletes entering the water have to be wearing a life vest)  On GO - the team is to complete 4 rounds of the below: 2 athletes go out on their SUP, paddle to and round a buoy and back.  1 athlete runs with their dumbbell and performs; 10 Alternating Single Arm Devil’s Press 20 Dual Dumbbell Bench Press  10 Alternating Single Arm Dumbbell Hang to Overhead (Snatch or Clean & Jerk - can change between this movements any time) The dumbbell work can be shared between the 2 athletes on the sand, but the non working one has to wait in the holding area. Once the SUP and Dumbbell stations are complete, all 4 athletes run back to holding area with the dumbbells and the SUP and repeat the above 3 more times (total of 4 rounds) Athletes can swap any time  Once all 4 rounds are completed and all 4 athletes are back in the holding area, the team must complete 50 synchro water down ups and move the marker forward every 10 down ups.  Everyday Variation :  2 x 10kg Dumbbells (male - bench press)  2 x 5kg Dumbbells (female - bench press)   1 x 15kg Dumbbells (male - devil’s press, hang to over head)  1 x 10 kg Dumbbells (female - devil’s press, hang to over head) Rules:  All 4 Athletes start in the holding area in their designated lane   Athletes using the SUP have to be wearing a life vest  Athletes cannot move to the water down ups until all 4 rounds of the SUP and dumbbells  are complete and all 4 athletes are in the holding area. Any pair of athletes Time Cap: 15 minutes  Score: Time of completion  - if time capped - number of reps Movement Standards:   SUP: Both athletes must be touching the board at all times.  Devil’s Press: Athletes must begin each rep with the dumbbell on the floor. Athletes must complete a burpee with their chest and thighs touching the ground. The dumbbell  must be lifted from the floor to an overhead locked-out position. A snatch or clean & jerk are permitted. The rep is complete when the athlete is standing fully extended with the dumbbell/s overhead, arms locked out, hips and knees extended, and feet under the body. Dropping the dumbbell from above waist height will result in a no rep.  Bench Press: Athletes lie on their back on the bench. Head, shoulders, and glutes must remain in contact with the bench throughout the lift with both feet touching the floor. Athletes lower the Dumbbell/s clearly touching the chest (below the collarbone) and press upward until full extension is achieved. DB Hang to Over Head - this can be either a Hang Clean & Jerk or a Hang Snatch - and athletes can change movement any time as long as they extend at the top.  Hang Clean & Jerk - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. Athletes must clean the dumbbell to the shoulder in one motion and then jerk (push press or jerk allowed) to full lockout overhead. The rep is complete when the athletes has the dumbbell overhead with arms locked out, hips and knees extended. Athletes must alternate arms every rep. Hang Snatch - Athletes must deadlift the dumbbell to the hang position before beginning the first rep. The dumbbell must move directly from floor to overhead without stopping at the shoulder. At the top of the movement, the athlete must reach full extension. No part of the non working hand or arm may touch the legs at any phase of this dumbbell snatch movement. Athletes must alternate arms every rep. Water Down Ups - need to be on the water’s edge.  Athletes must have  their chest and thighs touching the sand / water. Once the team have reached a synchro position on the floor (with chest and thighs touching the floor).  All four athletes have to stand up to finish the rep.

3 Rounds for time 400m Run 30/22cal Row 30 alt. DB Snatches  Weights: Open / Masters 30 - 44   22.5/15kg Masters 45+.                     15/10kg TC 16:00

6 rounds for time Athlete A: 400m run while Athlete B: 30/22cal row into 20 synchro alt. DB Snatches 22.5/15kg Athletes can switch between row and run each round. 

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 Female solo: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Male pairs:  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 Female pairs: Run: 8 x 1km  Ski Erg: 1000m Sled push: 102kg (including sled) - 50m Sled pull: 78kg (including sled) - 50m Burpee broad jump: 80m Row: 1000m Farmers carry: 2 x 16kg kettlebells - 200m Sandbag lunges: 10kg - 100m Wall balls: 75 reps @ 4kg wall ball to 9ft target Mixed pairs: 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

2 Rounds of  Lane shuttle run 15 Box jump over Lane shuttle run

3 min   BikeErg 1 min   Vila 3 min   Parallette Facing Burpees 1 min   Vila 3 min   SkiErg 1 min   Vila 1km     Run Scoring H12&D12: H12: Leo A: BikeErg: 50 Burpees: 29 SkiErg: 26 Run: 4:41 Arvid R: BikeErg: 36 Burpees: 32 SkiErg: 31 Run: 4:43 Elmer P: BikeErg: 38 Burpees: 33 SkiErg: 25 Run: 5:05 Eric L: BikeErg: 34 Burpees: 40 SkiErg: 25 Run: 5:05 Noel H: BikeErg: 34 Burpees: 36 SkiErg: 26 Run: 5:44 D12: Flora L: BikeErg: 30 Burpees: 33 SkiErg: 22 Run: 6:13 Agnes B: BikeErg: 38 Burpees: 28 SkiErg: 25 Run: 6:19 Ebba V: BikeErg: 33 Burpees: 27 SkiErg: 28 Run: 7:10 Ellie V: BikeErg: 28 Burpees: 32 SkiErg: 22 Run: 5:18 Disa N: BikeErg: 41 Burpees: 34 SkiErg: 32 Run: 4:58 Juno U: BikeErg: 44 Burpees: 37 SkiErg: 34 Run: 4:42 Hedda H: BikeErg: 35 Burpees: 34 SkiErg: 22 Run: 5:30

400m  Run 9          Front Squats 15 kg 1          Rope Climb 3 m 400m  Run 7          Front Squats 15 kg 1          Rope Climb 3 m 400m  Run 5          Front Squats 15 kg 1          Rope Climb 3 m