WOD Explorer

WOD 6 FINAL 9´ FOR TIME 21 thrusters 50/35kg 14 m bearhug walking sandbag 12 Ring Muscle ups 14 m bearhug walking sandbag 15 thrusters 50/35kg 14 m bearhug walking sandbag 9 Ring Muscle ups 14 m bearhug walking sandbag 9 thrusters 50/35kg 14 m bearhug walking sandbag 6 Ring Muscle ups 14 m bearhug walking sandbag Elite men Thrusters 50kg Sandbag 90kg Rx/35/40/45 Thrusters 45/30kg Sandbag 68/40 Intermediate Thrusters 45/30kg Sandbag 68/40kg Bar muscle ups 50/55/60 men Thrusters 40/25kg Sandbag 50/30kg 9/7/5 Ring muscle ups men 7/5/3 Bar muscle ups women Scaled/ 60 women Thrusters 40/25kg Sandbag 50/30kg 18/14/10 Pull ups

10 Blocks Sandbag Bear Hold Carry 70kg 50 Double-Unders  21 Double Dumbbell Power Cleans 22.5kg  50 Double-Unders 18 Double Dumbbell Front Squats 22.5kg 50 Double-Unders 15 Double Dumbbell Shoulder To Overhead 22.5kg 50 Double-Unders 12 Double Dumbbell Thrusters 22.5kg 10 Blocks Sandbag Bear Hold Carry 70kg 1 Block: 3m (Checkpoint) Score: Time or Reps

For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time cap: 16 minutes ♀ 65, 75, 85 lb (29, 34, 38 kg) ♂ 95, 115, 135 lb (43, 52, 61 kg)

AMRAP 3min: Wall walk *1 Athlete working, 2 Athletes resting -- rest 30 seconds -- At 3:30 start with: 3 rounds for time: 12 Synchro Burpee to plate 9/9 Synchro One dumbell/kettlebell Thruster  9/9 Synchro One dumbell/kettlebell Snatch *one Athlete uses Kettlebell 24/16kg and 2 Athletes uses Dumbells 22.5/15kg

10 wallwalks 40 burpee boxover 60 goblet squats (24/16) 20 pullups 40 thrusters 60 sync bar facing burpees Barbells: 40/30 kg, 35/27,5 kg (masters)

4min AMRAP 20m Sandbag Walking Lunges 10 Sandbag Thrusters 1min rest 4min AMRAP 4 Burpees-over-Wall 20m Sled Push/Pull

Event 4: M/M/F/F - Relay For Time: 15/12cal Bike 15 C2B 15 Thrusters @ 50/35kg Cap: 9min

Event 5: MMFF - Worm/Run 3 RFT: 12 Synchro Burpees over the Worm 9 Worm C&J 12 Worm Thrusters 15 Worm S2O 400m Run w/ Band (all 4) Cap: No Cap

10 RFT: 20 Heavy D.U 10 DB(2) Thrusters @ 22.5/15kg Time Cap: 12min

Qualifier 3 - The Throttle Control  Score is for time! (13min time Cap) ELITE/ RX (a) 15-12-9 Thrusters @ 52.5/35kg Chest to Bar Pull Ups - into - 2 MIN REST - into - (b) 9-12-15 Deadlift @ 115/82.5kg Strict Handstand Press Up (13min time cap) INTERMEDIATE 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) SCALED 15-12-9 Thrusters @ 30/20kg Jumping Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 80/55kg Double DB Push press (15/12.5kg  x 2) MASTERS 35+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up MASTERS 40+ 15-12-9 Thrusters @ 42.5/30kg Pull Ups - into - 2 MIN REST - into - 9-12-15 Deadlift @ 102.5/70kg Strict Handstand Press Up (to ABMAT) QUICK START Athletes will be required to video weights & measurements of HSPU mats. - The athlete starts standing tall with their back to the barbell. - At “go,” the athlete turns to face the bar and begins a couplet of thrusters and chest-to-bar pull-ups, completing the prescribed repetitions of each movement. - Once all repetitions are completed, there is a mandatory 2-minute rest period. - After the 2-minute rest, the athlete begins the second part of the workout: a couplet of deadlifts and strict handstand push-ups, completing the prescribed repetitions. - The athlete is not allowed any assistance changing barbell weights but may use two separate barbells if preferred. - Refer to your division standards for specific loadings and gymnastics variations. Your score is the total time taken to complete the workout. TIEBREAK IS THE TIME TAKEN TO FINISH PART A. THRUSTER - The barbell begins on the ground. - The athlete must perform a full front squat, with the hip crease clearly below the top of the knee. - The movement must be one continuous motion. A front squat followed by a push jerk (re-bending of the knees to get under the bar) is not allowed. - The rep is completed only when the knees, hips, and arms are fully extended, with the barbell locked out directly over or slightly behind the middle of the body. - If dropped from overhead, the barbell must settle on the ground before the next rep; it cannot be caught on the bounce. - Collars must be placed outside the plates. CHEST TO BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chest visibly touches the bar at or below the collarbone. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. CHIN OVER BAR PULL UPS - The athlete starts in the full hang position, arms fully extended, feet not touching the ground. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. JUMPING PULL UPS - The bar height must be set to at least 6 inches above an athlete’s standing head height. - The athlete starts with the arms fully extended. - The rep is credited when the chin visibly breaks the horizontal plane of the bar. - Any grip (pronated, supinated, or mixed) is allowed. Wrapping tape or using gymnastic grips is permitted, but wearing gloves and using tape simultaneously is not allowed. DEADLIFT - Every rep starts with the barbell on the ground. - Hands must be outside of knees, Sumo deadlifts are not allowed. - Arms must be straight throughout, no bouncing - The rep is credited when the hips and knees reach full extension and the head and shoulders are behind the bar.  - Collars must be placed outside the plates. STRICT HANDSTAND PRESS UP - Set up a 30-inch tape line 10 inches from the wall to the outside edge of the line.  - If the head and hands are on different surfaces, the surfaces must be level (e.g., if the hands are on plates and there is a pad under the head, the top of the pad must  be level with the top of the plates). - Each rep starts and finishes in the lockout position with: - Both hands touching the tape line. - Only the heels are against the wall. - Both arms fully extended and shoulders in line with the body. The arms must be fully extended and in line with the body before descending.  - At the bottom, the head must make contact with the ground. The head does NOT need to touch the tape line. - Each rep is credited when the athlete returns to the lockout position with - only the heels on the wall, arms, hips and legs fully extended, shoulders in line with the body. STRICT HANDSTAND PRESS UP TO ABMAT -Set up a 2- 2.5 -inch riser, as shown - THIS NEEDS TO BE VIDEOD AND MEASURED. The start and end positions are the same as described for the handstand push-up. - The athlete must touch their head to the riser before returning to the finish position. DOUBLE DUMBBELL PUSH PRESS - The rep starts with the athlete standing tall, knees and hips extended and one head of the dumbbells touching each shoulder. - The rep is credited when the dumbbells are overhead with the knees, hips, and arms are fully extended and the dumbbells locked out directly over or slightly behind the middle of the body. 

TC: 10min 21 knee raises + 21 Thruster @35/25kg 15 leg raises + 15 Thruster 9 pull ups + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min

TC: 10min 21 Pull Ups + 21 Thruster @42,5/30kg 15 C2B + 15 Thruster 9 Bar Muscle Up + 9 Thruster Rest: 2min 8min in to Find 1RM Bear Complex 1 Power Clean 1 Front Squat 1 Push press/jerk 1 Backsquat 1 Neckpress/jerk Total Time: 20min

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

10 ROUNDS (I GO YOU GO) 5 BURPEE TO TARGET 5 HANG POWER CLEAN 40\25 5 SHOLDER TO OVERHEAD 40\25 DIRECTLY INTO 50 THRUSTERS 40\25

On a 15min clock: Part A) 3x 3min 0:00 - 3:00 Athlete A: Max Toes to Bar Athlete B: Max Chest to Bar 3:00 - 6:00 Athlete A: Max Front Squats Athlete B: Max Thrusters 6:00 - 9:00 Athlete A & B: Max Burpees over Bar 1 min Break Part B) 1RM Clean 10:00 - 15:00 Athlete A & B: establish 1RM Clean For the whole workout: only 1 athlete working at the time only 1 Barbell for both athletes

On a 15min clock: Part A) 3x 3min 0:00 - 3:00 Athlete A: Max Toes to Rings Athlete B: Max Ring Pull-Up 3:00 - 6:00 Athlete A: Max Front Squats Athlete B: Max Thrusters 6:00 - 9:00 Athlete A & B: Max Burpees over Bar 1 min Break Part B) 1RM Clean 10:00 - 15:00 Athlete A & B: establish 1RM Clean For the whole workout: only 1 athlete working at the time only 1 Barbell for both athletes

AMRAP 12: Buy In (Score A: Time) 30cal Bike Erg 30m Single Dumbbell OH Walking Lunges Directly into (Score B: Reps) AMRAP in remaining time: 12 Toes to Bar 9 Handstand Push-ups 6 Double Dumbbel Thruster 3 Double Dumbbell Devil Presses Weights: ♂ 22,5kg / ♀ 15kg Scores: Score A: Time Female + Time Male Athlete Score B: Total Reps of Female + Male Athlete

RX 12 Min Cap 2 ROUNDS: 20 TOES TO BAR 10 THRUSTERS @ 40/60 2 ROUNDS: 20 PULL UPS 10 THRUSTERS @ 40/60 2 ROUNDS: 20 MUSCLE UPS 10 THRUSTERS @ 40/60 Scaled 12 Min Cap 2 ROUNDS: 20 KNEES TO CHEST 10 THRUSTERS @ 30/40 2 ROUNDS 20 JUMPING PULL UPS 10 THRUSTERS @ 30/40 2 ROUNDS: 20 JUMPING MUSCLE UPS 10 THRUSTERS @ 30/40

FOR TIME 3 ROUNDS 14´ TIME CAP ROUND 1 21 TOES TO BAR 12 DOUBLE DUMBBELL BOX STEP OVER 21 CHEST TO BAR 12 DOUBLE DUMBBELL THRUSTERS ROUND 2 18 TOES TO BAR 12 DOUBLE DUMBBELL BOX STEP OVER 18 CHEST TO BAR 12 DOUBLE DUMBBELL THRUSTERS ROUND 3 15 TOES TO BAR 12 DOUBLE DUMBBELL BOX STEP OVER 15 CHEST TO BAR 12 DOUBLE DUMBBELL THRUSTERS ELITE-RX-INTERM-MASTERS 35,40,45 • Weight: 2x22,5kg Men- 2x15kg Women • Height of the Box: 60cm Men – 50cm Women • Gymnastics: Toes to bar – Chest to bar MASTERS 50,55 MEN • Weight: 2x22,5Kg (50 MEN), 2x17,5 (55 MEN) • Height of the Box: 60cm (50 Men), 50cm (55 Men) • Gymnastics: Toes to bar – Chest to bar (50 Men), Pull ups (55 Men) SCALED • Weight: 2x15kg Men- 2x10kg Women • Height of the Box: 60cm Men – 50cm Women • Gymnastics: knee Raises – Pull Ups

24 THRUSTER 20/15 kg 12 PU 40 M YOKE CARRY 120 KG/80KG 18 THRUSTER  12 PU

15-12-9 Thrusters 42.5kg BMU’s Into 1000m row 50 Thrusters 20kg 30 CTB Shared 1 working 1 resting

PART A For time (cap: 6') 12 Thrusters @80kg 18 Muscle-ups 24 cal. Row Rest 2min PART B For time (cap: 6') 24 cal. Row 18 wall facing HSPU 10m Overhead Walking Lunges @80kg

Teams of 4    AMRAP 24'       Teil A          Max. cal Bike       Teil B          3 Rounds             10 WW             15 2 P. sync. Burpees over Bar             30 FSQ             15 2 P. sync. Burpees over Bar          2 Rounds             10 WW             15 2 P. sync. Burpees over Bar             20 Thrusters             15 2 P. sync. Burpees over Bar          1 Round             10 WW             15 2 P. sync. Burpees over Bar             10 Cl & J             15 2 P. sync. Burpees over Bar          then AMRAP             10 WW             15 2 P. sync. Burpees over Bar             10 OH Rev. Lunges             15 2 P. sync. Burpees over Bar

30 Worm Squats 30 Burpees Over Worm (synchro) 30 Toes-to-Bar (synchro) 20 Worm Thrusters 20 Burpees Over Worm 20 Chest-to-Bar (synchro) 10 Worm Clean & Jerks 10 Burpees Over Worm 10 Bar Muscle-Ups (synchro)

For Time: 2 Thrusters 5/3 Bar Muscle Ups 4 Thrusters 5/3 Bar Muscle Ups 6 Thrusters 5/3 Bar Muscle Ups 8 Thrusters 5/3 Bar Muscle Ups 10 Thrusters 5/3 Bar Muscle Ups Weight: 52/35kg

"FRANtic Fun Trip" For time or Total Repetitions Rx (09:00) 30 Barbell Thrusters (20/30kg) 21 Pull-Ups 20 Barbell Thrusters (27.5/40kg) 15 Chest-to-Bar Pull-Ups or 21 Pull-Ups 10 Barbell Thrusters (35/50kg) 9 Bar Muscle Ups or 15 Chest-to-Bar Pull-Ups or 21 Pull-Ups *athletes share the work as required **a Tie Break Time is recorded after the first set of pull-ups is complete Scaled (09:00) 30 Barbell Thrusters (10/15kg) 21 Ring Rows 20 Barbell Thrusters (15/20kg) 15 Jumping Pull-Ups 10 Barbell Thrusters (20/30kg) 10 Jumping Chest-to-Bar *athletes share the work as required Format This is a For Time workout with a 9-minute time cap Athletes work through three ascending barbell thruster sets paired with a gymnastics movement, with both weight and skill demand increasing each round Athletes completing within the time cap will be scored by finish time Athletes who do not finish within the time cap will be scored by total reps completed Partners may share all reps in any order they choose — there is no minimum or maximum split required Only one athlete may work at a time on the barbell and pull-up variations Barbell Thrusters (All Categories) Each rep begins with the barbell on the floor, bringing the barbell up into the front rack position The athlete must descend into a full squat with hip crease passing below the top of the knee The rep is complete when the athlete has stood fully upright and pressed the barbell to full lockout overhead — hips, knees, and arms fully extended, with the bar over or behind the ears The press and the drive from the squat must be one continuous movement — a distinct pause or press-out at the top will result in a no-rep The barbell must be re-racked to the front rack position or returned to the floor between reps — dropping behind the neck or onto the back is not permitted Barbells must be loaded to the correct weight for each round before the round begins — judges will confirm this before athletes proceed. Athletes must load their own barbells Pull-Ups (Rx) Athletes must begin each rep with arms fully extended in a dead hang The rep is complete when the chin clears the top of the bar Kipping and butterfly pull-ups are permitted Any grip variation is permitted Chest-to-Bar Pull-Ups (Rx) Athletes must begin each rep with arms fully extended in a dead hang The rep is complete when the chest makes contact with the bar at or below the collarbone Kipping and butterfly pull-ups are permitted Any rep where only the chin clears will be called as a no-rep Any grip variation is permitted Bar Muscle-Ups (Rx) Athletes must begin each rep with arms fully extended in a dead hang below the bar Athletes must pass through a real or apparent support position above the bar, with arms fully extended at the top The rep is complete when the athlete is in the support position with elbows locked out and the hips above the bar Kipping is permitted Any rep where the athlete fails to achieve full lockout above the bar will be called as a no-rep Ring Rows (Scaled) Rings must be set to a consistent height for both athletes throughout the workout — judges will note the setting before the workout begins Athletes begin with arms fully extended, body in a straight plank position with heels on the floor and toes on the tape line. The rep is complete when the chest makes contact with the rings Hips must remain in line with the body throughout — sagging or piking will result in a no-rep Athletes may not adjust the ring height during the workout Jumping Pull-Ups (Scaled) With both athletes standing under the bar, the pull up bar height should be above the top of the head with knees and hips at full extension. Each rep begins with the athlete with arms extended above the head with full grip contact with the bar The athlete must lower themselves to a dead hang before initiating the jump The rep is complete when the chin clears the bar Both feet must leave the ground on each rep Jumping Chest-to-Bar (Scaled) The same standards as Jumping Pull-Ups apply, with the additional requirement that the chest makes contact with the bar at or below the collarbone on each rep Both feet must leave the ground and the chest must clearly make contact

For time: 21 pull-ups  42 double-unders  21 thrusters (weight 1)  18 chest-to-bar pull-ups  36 double-unders  18 thrusters (weight 2)  15 bar muscle-ups  30 double-unders  15 thrusters (weight 3) - INDIVIDUAL, 17-18, 30-34, 35-39, 40-44, 45-49, 50-54 ♀ 29, 34, 38 kg ♂ 43, 52, 61 kg - 13-14, 15-16 ♀ 20, 25, 29 kg ♂ 29, 38, 47 kg - U13 ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 15, 20, 25 kg  ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders | 420, 29, 38 kg

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 Worm WOD 2 60/40 cal C2 Bike - 3 rounds: 20 worm Thrusters 10 worm burpees - AMRAP C2 cals in remaining time INTERMEDIATE  Worm WOD 2 60/40 cal C2 Bike - 3 rounds: 15 worm thrusters  10 worm burpees - AMRAP C2 cals in remaining time MIX pairs will do 50 cals buy in.  Worm Weights  70kg (Elite MM/ Elite Mixed) 50kg (Elite FF/ Int FF/ Int Mixed) FLOW The athletes will start on the start mat. 3,2,1 go...the athletes will move to the C2 Bike and complete their buy-in calories, split as they wish.  As soon as the athletes have completed the buy-in, they will both move to the worm where they will complete three rounds of a worm movement (reps and movement as prescribed by their category) and lateral burpees over the worm. If the athletes are able to complete their three rounds within the time cap, they then return to the C2 Bike for an AMRAP of calories in any remaining time on the clock. The score for this workout is total number of calories and repetitions combined. STANDARDS BIKE ERG : Athletes may adjust damper as they wish, but must remain ON the bike erg until the screen reads the required calories, unless they are swapping over.  Atheltes must not touch the screen. There is no minimum work load. Calories at the AMRAP at the end are counted upon completion of time, there are no carry over cals. Worm Thrusters - This is effectively a synchro Thruster for both athletes with a worm. The worm will be lifted to the shoulder with both athletes placing their heads on the same side. The athletes will squat together, ensuring that their hips descend below the level of the knees, then stand to full extension, locking out the knees and hips, as the worm is taken overhead and to the opposite shoulder Repetitions in which one or both athletes fail to squat to the appropriate depth will be considered ‘no reps’ and will need to be repeated. Athletes must hit depth at the same time and the rep will be given when the worm is on the opposite shoulder in a supported position - the rep is synchronised at both the bottom of the squat and the worm is on the opposite shoulder. Athletes may not duck their heads under the worm. Athletes may squat clean the worm, any time it is taken from the floor. Worm Burpees - Athletes will position themselves either side of the worm. Both athletes will descend to the floor together and touch their chest and thighs to the floor before standing up and jumping over the worm. The jumps should all be two-footed take offs and athletes should not touch the worm on the way over. Often, the athlete at the rear of the worm jumps behind it rather than over - this will be considered a no rep. Athletes are not allowed to step over the worm. The reps are synchronised in the down position on the floor.

ATHLETE NAT SOUTH-LAW SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 8CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 10KG 8 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 8 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS - 10KG 8 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE ABI WYNN-JONES NEURO MOD EVENT 2 10 MIN TIME CAP 20 TTB 7M DB GOBLET WALKING LUNGE 10KG 8CAL ROW 10 DB THRUSTERS 10KG 8 CAL ROW 15 PULL UPS 7M DB GOBLET WALKING LUNGE 10KG 8CAL ROW 10 DB THRUSTERS 10KG 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE FAITH FORDHAM NEURO MOD EVENT 2 10 MIN TIME CAP 20 TTB 7M DB GOBLET WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 15 PULL UPS 7M DB GOBLET WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE DEBBIE O'CONELL UPPER 1POINT EVENT 2 10 MIN TIME CAP 30 KNEE RAISES 7M DB OVERHEAD WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 20 PULL UPS 7M DB OVERHEAD WALKING LUNGE 10KGDB 8CAL ROW 10 DB THRUSTERS 10KGDB 8 CAL ROW 10 CHEST TO BAR BURPEE BROAD JUMP 5 METRES SOUTHWEST REGIONALS ATHLETE NAT CRAIG SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE RHYS LEWIS SEATED EVENT 2 10 MIN TIME CAP 30 BOX DIP 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 20 CHEST TO RING 4 X BOX WALK 1 FORWARD, 1 BACKWARD 10 CAL ROW 10 DB GROUND TO OVERHEAD DB PUSH-PRESS 12.5KG 10 CAL ROW 10 RING PULL UPS, CHIN TO RING 1 BACK WHEEL ROLL 5 METRES SOUTHWEST REGIONALS ATHLETE OLY GRINSELL MULTI EXTREMITY EVENT 2 10 MIN TIME CAP 30 KNEE RAISE 1 PARALLEL BAR TRAVERSE 10 CAL ROW 10 DB THRUSTERS 12.5KG 10 CAL ROW 20 CHEST TO RING 1 PARALLEL BAR TRAVERSE 10 CAL ROW 10 DB THRUSTERS 12.5KG 10 CAL ROW 10 CHEST TO BAR 4 X BURPEES FLOW FOR ALL ATHLETES 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 box /parralel bar traverse OR alternative as stated above 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 or alternative. Once complete, the athlete will move back along the field of play, completing their calories on the rower, another bar/box traverse (if 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 /box/parallel bar traverse (if 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 or alternative.Once complete, the athlete will move back along the field of play, their calories on the rower, another bar/box traverse (if 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 complete the final movement  to the finish mat, where the timer will stop.