WOD Explorer

23.2 AMRAP 18min 18 Calories on Concept 2 Rower 15 Toes to Bar / Knees Raises 12 Single Arm Devil Press Alt 9 Bar Muscle-Ups / Chest to Bar Pull-Ups / Chin Over Bar Pull-Ups SCORE: Number of Reps Completed in 18 minutes Time Cap Rx; Masters 35-40; Masters 40+; Scaled (Men Only): Toes to Bar Scaled (Women Only): Knees Raises Rx; Masters 35-40; Masters 40+: 22.5kg/15kg Scaled: 15kg/10kg Rx; Masters 35-40; Masters 40+ (Men Only): Bar Muscle-Ups Masters 40+(Women Only); Scaled (Men): Chest to Bar Pull-Ups Scaled (Women): Chin over Bar Pull-Ups

For Time:  40 Toes to Bar  25 Clean and Jerk (50/30kg) 30 Toes to Bar  20 Clean and Jerk  20 Toes to Bar 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  RX 25.2 B 8min to establish a 7RM Front Squat from floor Toes to Bar & Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Toes to Bar: Gültig, wenn beide Füße gleichzeitig das Rig berühren, hinterher vollständige Streckung. • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Toes to Bar • ✅ Good Rep: Füße berühren gleichzeitig die Stange; vollständige Hüft- und Kniestreckung in der Ausgangsposition. • ❌ No Rep: Nur ein Fuß berührt; unvollständige Streckung. Clean & Jerk (50/30kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

For Time:  40 synchro Situps 25 Clean and Jerk (40/25 kg) 30 synchro Situps  20 Clean and Jerk  20 synchro Situps 15 Clean and Jerk  every 3:00 including 0:00  10 synchro Barfacing Burpees TC: 12 Min  at 12:00  SC 25.2 B 8min to establish a 7RM Front Squat from floor Clean and Jerks können beliebig zwischen den Athleten aufgeteilt werden. • Workout endet entweder bei Erreichen aller Reps oder Time Cap. ⸻ Workout 25.2 B – At 12:00 Min • 8 Minuten Zeit, um ein 7RM Front Squat aus dem Boden aufzubauen. • Beide Athleten haben beliebig viele Versuche. • Gewertet wird die Summe der jeweils schwersten gültigen Versuche beider Athleten. • Hinweis: Hantel darf schon vor 12:00 Min beladen werden, aber erst ab 12:00 Min geliftet werden. • Jeder Versuch muss innerhalb des 8-Minuten-Fensters absolviert sein. ⸻ Standards – Übersicht • Bar-Facing Burpees: Synchro = Brust beider Athleten gleichzeitig am Boden. Über die Bar springen, Landung mit beiden Füßen gleichzeitig. • Synchro SitUps: Beide Athleten arbeiten gleichzeitig, Fistbump als Kontakt • Clean & Jerk: Barbell startet vom Boden, vollständiger Lockout über Kopf. Split Jerk erlaubt, Arme/Knie/Hüfte müssen vollständig gestreckt sein. • Front Squat (7RM): Bar muss vom Boden aufgenommen werden, gültig wenn: Squat unter Parallel, vollständige Streckung oben, Bar bleibt im Rack-Position während des Squats. ⸻ 📄 Judge-Sheet – Workout 2 RX Workout 25.2 A – For Time (TC: 12:00) • Reihenfolge: 40 TTB → 25 C&J → 30 TTB → 20 C&J → 20 TTB → 15 C&J • Every 3:00 inkl. Start: 10 Synchro Bar-Facing Burpees • Movements frei aufteilbar (außer Burpees = synchro). ⸻ Movement Standards & No Reps Synchro Bar-Facing Burpees • ✅ Good Rep: Brust beider Athleten gleichzeitig am Boden; beidfüßiger Sprung über Bar; Landung beidfüßig. • ❌ No Rep: Nicht gleichzeitig Brust am Boden; ein Fuß zuerst über Bar; Bar seitlich übersprungen. Synchro Sit-Ups • ✅ Good Rep: Athleten starten mit Schultern am Boden; Endposition = Fistbump beider Athleten gleichzeitig oben. • ❌ No Rep: Kein Bodenkontakt mit Schultern; kein Fistbump oder nicht gleichzeitig; abgebrochen vor Endposition. Clean & Jerk (40/35kg) • ✅ Good Rep: Barbell startet am Boden; Catch in Front Rack; Jerk über Kopf stabil; Arme/Knie/Hüfte gestreckt; Füße unter Kontrolle nebeneinander. • ❌ No Rep: Bar nicht vom Boden gestartet; fehlender Lockout; Bar nicht stabilisiert. ⸻ Workout 25.2 B – At 12:00 / 8 Min Window 7RM Front Squat from Floor • ✅ Good Rep: Barbell vom Boden aufgenommen; im Rack gehalten; Squat unter Parallel; vollständige Streckung oben; 7 Wiederholungen ohne Absetzen. • ❌ No Rep: Barbell nicht vom Boden aufgenommen; Squat nicht tief genug; Barbell abgelegt zwischen den 7 Wiederholungen; unvollständige Streckung. Scoring: • Schwerster gültiger 7RM pro Athlet. • Beide Gewichte addiert = Teamergebnis. • Versuche müssen innerhalb des 8-Minuten-Fensters erfolgen

For time, 10 Minute Time Cap Row, 20 calories 20 burpees over row 20 toes to bar Row, 20 calories 20 burpees over row 20 chest to bar pull ups Row, 20 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are 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. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 chest to bar pull ups Row, 15 calories 20 burpees over row 20 bar muscle ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 15 calories   20 burpees over row  20 toes to bar Row, 15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 15 cals (Male/Female).  Once 15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are 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. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

For time, 10 Minute Time Cap Row, 15 calories 20 burpees over row 20 toes to bar Row, 15 calories 20 burpees over row 20 pull ups Row, 15 calories 20 burpees over row 20 chest-to-bar pull ups BEFORE THE WORK STARTS: Athletes MUST introduce themselves by name, gym location and clearly show all bars, weights, boxes and any other equipment used in the workout.  Equipment measurement that is not clearly visible at 720p downscaled on YouTube or other equivalent streaming service may result in a zero score. Rowers permitted.  Concept2 Row Erg, Rogue Echo Rower. Row, 20/15 calories   20 burpees over row  20 toes to bar Row, 20/15 calories   20 burpees over row  20 chest to bar pull ups/pull ups Row, 20/15 calories   20 burpees over row  20 bar muscle ups/chest to bar pull ups Flow. Athletes start seated on the rower, feet in straps with their hands OFF the handles & behind their back.  At the clock start athletes row 20/15 cals (Male/Female).  Once 20/15 cals are clearly displayed on the rower monitor Athletes proceed to perform 20 burpees over the rower.  Following this athletes move to their designated pull up bar/rig and perform 20 toes to bar.  From the bar Athletes return to the rower, athletes MUST zero their monitor, then row 20/15 cals.  Again perform 20 burpees over the rower, followed by 20 chest to bar pull ups (or standard pull ups - division dependant).  Once the designated pull ups are completed Athletes row for a 3rd time for 20/15 cals, perform 20 burpees over the rower, and the final movement is 20 bar muscle ups (or chest to bar pull ups - division dependant). Score is either time completed or reps if the workout is not completed within the time cap Standards. Row The rep begins with: The athlete seated on the rower (hands off the handle) and screen set to zero. The rep ends and is credited when: The monitor shows the prescribed calories/meters with the athlete seated on the rower. Burpee over the Rower The burpees can be performed lateral or facing. Stepping and/or jumping down to initiate the repetition are both permitted. The athlete’s chest and thighs must touch the floor.  The athlete MUST clearly jump over the rower. Both feet must be off the ground as the athlete passes over the rower. Stepping over is NOT permitted. Athletes MUST jump over the rower not around the back. Touching the rower or seat on the jump will constitute a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the rower. If the athlete receives a “no rep” for any reason, the entire rep must be repeated. Pull Up/Chest to Bar Pull Up The rep begins with: The athlete hanging from the bar with arms fully extended and feet off the ground. The rep ends and is credited when: The athlete makes contact with the pull-up bar at or below the collarbone/clavicle. During the movement: Any style of grip is permitted. Any style of pull-up (strict, kipping or butterfly) is permitted as long as the criteria are met. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. The athlete must face the finish line. Any grip that has a dowel or similar is not permitted. Applying wax or adhesive to the bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty Bar Muscle Up Athletes must begin each rep hanging from the bar, with arms fully extended and feet off the ground.  Glide Kips, Uprises or swings/rolls to support are not permitted. During consecutive kipping muscle-ups, a change of direction below the bar is required.  The feet may not rise above the bottom of the bar during the kip. The athlete is required to pass through some portion of a dip before reaching lockout.  The rep is credited when the elbows are fully locked out in the support position. Reaching lockout while  pushing or falling away from the rings will not count The rep is credited when: The athlete’s arms are fully locked out in the support position above the bar. The athlete’s shoulders are 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. Wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted. Athletes may NOT , under any  circumstances, apply wax to the pull up bar or grips. 

Every 3 minx4 12 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 15kg 20 Wall-Walks 40 Single Leg toes to bar 20 Pull-Ups Into: max C2B Pull-Ups

Every 3 minx4 15 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 17,5kg 20 Wall-Walks 40 Single Leg toes to bar 20 Pull-Ups into: max C2B Pull-Ups

Every 3 minx4 12 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 17,5kg 20 Wall-walks 40 Toes to bar 20 Muscle Ups Max m. Handstandwalk (2m. Segmente)

Every 3minx4 15 Synchro Calorie Standing Bike 6 Synchro Alternating Dumbbell Snatches 22,5kg 20 Wall-Walks 40 Toes to bar 20 Muscle Ups Into: Max m. Handtstandwalk (2m. Segmente)

ELITE  FOR TIME 60 DEADLIFTS 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 80 / 55 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES RX FOR TIME 60 DEADLIFTS 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 70 / 45 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES MASTER 35+ FOR TIME 60 DEADLIFTS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 40 TOES-TO-BAR 40 HANG CLEANS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES INTERMEDIATE FOR TIME 60 DEADLIFTS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 30 TOES-TO-BAR 40 HANG CLEANS 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 20 TOES-TO-BAR 20 GROUND TO OVERHEAD 60 / 40 KG 5 X 2 LANES SHUTTLE RUNS 10 TOES-TO-BAR TIME CAP: 12 MINUTES SCALED FOR TIME 60 DEADLIFTS 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 30 LEG RAISES 40 HANG CLEANS 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 20 LEG RAISES 20 GROUND TO OVERHEAD 40 / 30 KG 5 X 2 LANES SHUTTLE RUNS 10 LEG RAISES TIME CAP: 12 MINUTES

12min workout 20 cal Bike + 2 athletes 6 x 40/30kg sandbag carry lengths 4 rope climbs 15 burpees over line (3 ath) 20 synchro DB squats @ 2x15kg (2 ath) 20 cal Bike + 2 athlete 6 x 40/30kg sandbag carry lengths 20 partner wall balls @ 6kg(2 ath) 20 Synchro TTB (2 ath) 20 Synchro HC + press @ 2x15kg (2 ath) SCORE = TOTAL REPS

On a 7-minute clock Part A For time (cap: 5min) 30 Chest to bar pull-ups 15 Box jump over @70/60cm 30 dual DB shoulder to overhead @2x22.5/15kg 15 Box jump over @70/60cm 30 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead --- Men Masters 35-39   Men Masters 40-44  are performing the workout as prescribed! --- Men Scaled: On a 7-minute clock Part A For time (cap: 5min) 20 Chest to bar pull-ups 15 Box jump over @70cm 30 single DB Shoulder to overhead @22.5kg 15 Box jump over @70cm 20 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead --- Women Masters 40-44 Women Masters 45+ Women Scaled On a 7-minute clock Part A For time (cap: 5min) 20 Pull-ups 15 Box jump over @60cm 30 single DB Shoulder to overhead @15kg 15 Box jump over @60cm 20 Toes to bar Immediately following part A, till the 7-minute mark Part B For load 2 RM Shoulder to overhead

For Time: 2 Rounds 30x Synchro TTB (2:1, MMF) 20x Worm Squats 15x Synchro Burpees Over Worm 30x Synchro TTB (2:1, MFF) 20x Worm Squats 15x Synchro Burpees Over Worm

4 Rounds For Time 75x Double Unders 30x Dumbbell Snatches 1x 22.5/15kg 20x Toes To Bar

4 Rounds For Time 50x Double Unders 30x Dumbbell Snatches 1x 22.5/15kg 15x Toes To Bar

For Time Time Cap. 11' 3 Rounds 30 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 70 KG

For Time Time Cap. 11' 3 Rounds 24 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 47.5 KG

For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 60 KG

For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 20 toes to bar 10 clean any style -run to finish line-  Barbell : 42.5 KG

For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 18 toes to bar 10 clean any style -run to finish line-  Barbell : 60 KG

For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 18 toes to bar 10 clean any style -run to finish line-  Barbell : 42.5 KG

For Time Time Cap. 11' 3 Rounds 25 cal. rogue echo bike 15 toes to bar 10 clean any style -run to finish line-  Barbell : 50 KG

For Time Time Cap. 11' 3 Rounds 18 cal. rogue echo bike 12 toes to bar 10 clean any style -run to finish line-  Barbell : 35 KG

PART A: For Time (Time Cap 15 min) 500m Row + 30 T2B/Knee Raises  + 30 Deadlifts 70/55/40kg 400m Row + 20 T2B/Knee Raises + 20 Deadlifts 70/55/40kg 300m Row + 10 T2B/Knee Raises + 10 Deadlifts 70/55/40kg after 15 min  PART B: 5 min to find 1 max Complex:  1 Clean + 1 Hang Clean + 1 Front Squat + 1 Hang Clean * For all weights and standards, read the movement standards carefully!

For Time 12min time cap   24        Toes to bar 7          wall facing handstand push up complex* 50        DUs unbroken 21        TTB 5          wall facing HSPU complexes 50        DUs unbroken 18        TTB 3          wall facing HSPU complexes 50        DUs unbroken       * 1 complex = 1 wallwalk + 2 strict wall facing handstand push ups

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 6 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Handstand Push Ups (Strict or Kipping ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards

For Time - 8 Min Cap Open Standards (age category adjustments below): Part 1: 2 Rounds of: 6 Shuttle Runs (2 x 7.5m) 12 Toes To Bar Immediately into... Part 2: 2 Rounds of: 8 Shuttle Runs (2 x 7.5m) 8 Bar Muscle Ups Immediately into... Part 3: 2 Rounds of: 10 Shuttle Runs (2 x 7.5m) 6 Strict Handstand Push Ups ------------------------------------------------------------------------------------------------------------ Please refer to Qualifer Guide for Test Flow and Movement Standards