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5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 60/40 kg HSPU: Male: 20kg plate, abmat, Female: abmat

 5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 60/40 kg HSPU: Male: 20kg plate, abmat, Female: abmat 

5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 50 kg HSPU: 10kg plate, abmat, 

5 shuttle run 20 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 50 kg HSPU: abmat

5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 40 kg HSPU: abmat

5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 35 kg HSPU: abmat

5 shuttle run 15 handstand push-ups 15 thruster 6 m front rack walking lunges Barbell: 35 kg HSPU: abmat +10 kg plate

Innerhalb von 12 Minuten so viele Runden und Wiederholungen wie möglich absolvieren: • 40 Kettlebell Shoulder-to-Overhead / KB Overhead Hold 24/16kg • 40 m Schwimmen (Nichtschwimmer Becken) • 20 Burpees over Partner • 20 Synchro Sit-Ups • 40 m Schwimmen (Nichtschwimmer Becken) B: 24/16 C: 20/12

Bodyweight is a 10min Time Cap for 3 Rounds 24x T2B 16x Handstand Push Up 8x Burpee BJ Over HSPU 35-39: Floor to Floor 40-44: Floor to Floor 45-49: Men: Floor to Floor 45-49: Women: Abmat 50+: Men: Abmat 50+: Women: Abmat + 10kg Bumper

Part A For time: 3 rounds: 10 Worm Deadlifts 15 Synchro Burpee Over The Worm 20 Synchro DB Goblet Squats (22,5/15kg) Time cap: 10 min Rest: 2 min Part B 8 min. AMRAP (IGYG) 6 Pull Ups 8 Handstand push ups (Abmat/ 10kg +Abmat) 10 Alt. Partner Pistol Squats

6x 3:30min Intervals, A-B-A-B-A-B: Row to share (Adv. 40/35/30 cal, Sca. 34/30/26) 20 synchro Ab Mat Situps alt. b/w max T2B/Knee Raises and HSW/WW* Score are the total reps of T2B/KR and HSW/WW *Advanced can sub HSW with WW if unable to do HSW. 1 Wall Walk equals 2.5m HSW.

19-23 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 15-18 Division A - For Time 30 HSPU 20m DBL DB Walking Lunge - 22,5/15 10 Strict Abmat HSPU - 2min Rest - B - For Time 30m HS Walk 20 S/A DB OH Squats - 22,5/15 10 Ring MU A - Time cap 5 min B - Time cap 5 min 12-14 Division A - For Time 10 Abmat HSPU 20m DBL DB Walking Lunge - 10kg 10 Abmat HSPU -2min Rest- B - For Time 6 Wall Walks 20 S/A DB OH Squats - 10kg 12 CTB A - Time cap 5 min B - Time cap 5 min

Rx Event 6: 6min. For Time: 10-12-14 Handstand Push ups 10-8-6 Synchro Thruster @40/60 2-4-6 Muscle Ups Intermediate Event 6: 6min. For Time: 10-12-14 Handstand Push ups + AbMat 10-8-6 Synchro Thruster @30/45 2-4-6 C2B Scaled Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Synchro Thruster @20/30 2-4-6 WallWalks Adaptive Event 6: 6min. For Time: 10-12-14 Handrelease Push ups 10-8-6 Thruster/ STOH @xxx 2-4-6 WallWalks/ Box HSPUs/ Pike Push ups

FOR TIME 8 ROUNDS (Switch After Each Round) PARTNER 1 20 DB Alt Snatches 15 GHD Sit-Ups with a Wall Ball PARTNER 2 Holding Sandbag PAIR M-M 1st MALE: 20kg / 10kg / 50kg 2nd MALE: 15kg / 9kg / 50kg PAIR M-W MALE: 35kg / 9kg / 50kg FEMALE: 10kg / 6kg / 35kg

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/

THE TEAMS HAVE A TOTAL TIME OF 16:00 MINUTES TO FINISH TEST 1A FOR TIME FOR TIME 1 ROUND OF: 200 Single Unders [split anyhow] 8 Over & Under Bench [simultaneous] 40 Double Dumbell Bench Presses [split anyhow] 30 Kipping Handstand Push Ups [split anyhow 150 Double Unders [split anyhow] 8 Sim. Over & Under Bench [simultaneous] 40 Double Dumbell Bench Presses [split anyhow] 20 Strict Handstand Push Ups [split anyhow] 100 Reverse Single Unders [split anyhow] 8 Sim. Over & Under Bench [simultaneous] 40 Double DB Bench Press [split anyhow] 10 Wall Facing Handstand Push Ups [split anyhow] _______________ TEST 1B STARTS IMMEDIATELY AFTER COMPLETING TEST 1A. _______________ 70+ & 80+ ♀DUMBELLS @2x 15kg ♂DUMBELLS @2x 22.5kg 90+ ♀DUMBELLS @2x 15kg ♂DUMBELLS @2x 22.5kg ALT. HANDSTAND PUSH UP PROGRESSION:  30 Kipping Handstand Push Ups (ABMAT)  20 Strict Handstand Push Ups (ABMAT)  6 Wall Walks 100+ ♀DUMBELLS @2x 10kg ♂DUMBELLS @2x 15kg ALT. HANDSTAND PUSH UP PROGRESSION:  30 Kipping Handstand Push Ups (ABMAT)  20 Strict Handstand Push Ups (ABMAT)  6 Wall Walks

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

50 Box Jump Overs 40 GHD Sit-Ups 30 Deadlifts 20 Strict Handstand Push-Ups 10 Rope Climbs 20 Strict Handstand Push-Ups 30 Deadlifts 40 GHD Sit-Ups 50 Box Jump Overs Cross the start-finish line Box Jumps Over: 60 cm Deadlifts: 85 kg HSPU: with HSPU-pad

20 Step Overs (Non-Adaptive) 20 Step Overs Adaptation 20 AbMat Sit-Ups (Non-Adaptive) 20 AbMat Sit-Ups Adaptation 20 Deadlifts (Non-Adaptive) 20 Deadlifts Adaptation 20 Single Dumbbell Shoulder to Overhead (Non-Adaptive) 20 Single Dumbbell Shoulder to Overhead Adaptation

26.6 A, TC 6min Bella complex Clean + S2OH + FS + S2OH After 8min into 26.6 B, TC 20min 7-6-5-4-3-2-1 SC @80/70%BW 3-6-9-12-15-18-21 T2R 7-6-5-4-3-2-1 BP @80/65%BW 2-4-6-8-10-12-14 HSPU w. Abmat

5 Rounds For time  Time cap 18 Mins 10 Strict Handstand Push Ups  20 GHD Sit Up 10 DB Devils Press 20/15 Calorie Ski  ------------------------- Dumbbell  M - 2 x 22.5kg / F - 2 x 15kg

5 Rounds For time  Time cap 18 Mins 10 Strict Handstand Push Ups  20 GHD Sit Up 10 DB Devils Press 20/15 Calorie Ski  ------------------------- Dumbbell  M - 2 x 22.5kg / F - 2 x 15kg

3 Rounds: Split as needed 40 Air Squats - Wall Balls - Thruster 35 Abmat Sit Ups - V Ups - Half TTB 30 Burpees - Lateral Burpee o. Bar  - Burpee Box Jump Over 25 Pull ups - Pull ups - Pull ups KG BB: 30/20 KG MB: 9/6

Event 3: Basics first 0:00-06:00 3 rounds for time 10 synchro bar-facing burpees 10 synchro toes to bar then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro chest to bar pull-ups then, in the remaining time: each athlete performs 2 hang snatches *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 ring muscle-ups then, in the remaining time: each athlete performs 2 hang snatches Scaled: 0:00-06:00 3 rounds for time  10 synchro bar-facing burpees 10 synchro sit-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 6:00-12:00 3 rounds for time of 8 synchro bar-facing burpees 8 synchro jumping pull-ups then, in the remaining time: each athlete performs 2 hang cleans *If  all 3 rounds are completed within the 6 minute time cap, move on. 12:00-18:00 3 rounds for time of 6 synchro bar-facing burpees 6 toes through rings then, in the remaining time: each athlete performs 2 hang cleans

AMRAP 15' 2 A/R Burpees Shuttle Run sycnh 3 10 Abmat Sit up synch 3 10 Deadlift 80 synch 2 + 1 Partner KB carry 3 Shot Cornhole Rest 1'30 You can reduce your REST time with the shot at cornhole Hole in one = -30 secondes In hole = - 20 secondes On plank = - 10 Secondes Touch the plank = - 5 secondes the Rest start after the last shot was finish

AMRAP 9' ’ 2 ROUNDS 12 abmat sit up 6 box burpees 3 deadlift 30/25kg 2 ROUNDS 12 abmat sit up 6 box burpees 3 deadlift 40/30kg 2 ROUNDS 12 abmat sit up 6 box burpees 3 deadlift 50/35kg AMRAP 12 abmat sit up 6 box burpees 3 deadlift 60/40kg See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 sit-ups 21 dual dumbbell clean 10/6kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 single unders See all standards and details at https://wodcelona.com/clasificatorios .  

PART A - FROM 0:00 TO 06:00 2 ROUNDS FOR TIME (TC:6') 21 sit-ups 21 dual dumbbell clean 10/6kg PART B - FROM 08:00 TO 20:00 AMRAP 12' 16/12 cal row 48 jumping jacks See all standards and details at https://wodcelona.com/clasificatorios .  

7min AMRAP: 1-2-3-4-5-6-7-8-9-10-... strict HSPU 2-4-6-8-10-12-14-16-18-20-... alternating Pistols Ablauf: -Start hinter der Startlinie -1 strict HSPU -> 2 alternating Pistols -> 2 strict HSPU -> 4 alternating Pistols -> 3 strict HSPU -> 6 alternating Pistols -> 4/8-> 5/10 -> 6/12 -… -strict HSPU Setup: 1 Abmat zwischen 2 Plates, Abmat darf verändert werden, Plates dürfen NICHT verändert werden. -strict HSPU - Start & Ende der Wiederholung: komplett gestreckt, mit beiden Füßen an der Holzwand (nicht außerhalb) -Pistols: zweites Bein darf den Boden erst nach kompletter Streckung des „arbeitenden“ Beins berühren. -Pistols - bei No-Rep muss die Wiederholung am gleichen Bein absolviert werden. Movement Standards siehe IF3 Reglement: https://functionalfitness.sport/sport/movement-standards/