WOD Explorer

10 Min AMRAP 3 Rounds of - - 15 Wall Ball Shots - 12 Toes to Bar - 9 Cleans (Weight#1) - 6 Shoulder to Overhead (Weight#1) Then, in the remaining time Amrap : - 15 Wall Ball Shots - 12 Toes to Bar - 9 Cleans (Weight#2) - 6 Shoulder to Overhead (Weight#2) Score: Total reps completed in 10 minutes.

2 ROUNDS: - 15 SYNC HANG SNATCH - 2DB @22’5/15 BARBELL @50/35 - 30 T2B 2 ROUNDS: - 15 SYNC HANG SNATCH - 30 C2B PULL UPS REST 4'

WOD 1 10 DOUBLE DUMBBELL STEP OVER THE BOX 10 DOUBLE DUMBBELL HANG CLEAN (DUMBBELL: 22.5/15 kg for all the divisions) ... AFTER 6 MIN YOU HAVE 1 MIN REST AND THEN START WITH WOD 2 WOD 2 0 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL LOAD THE BARBELL 10 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL LOAD THE BARBELL 10 GROUND TO OVERHEAD 10 GROUND TO OVERHEAD LOAD THE BARBELL weight: 50/25 KG; 60/35 KG; 70/35 KG; 80/45 KG; 90/45 KG; 100/55 KG …. ... AFTER 6 MIN YOU HAVE 1 MIN REST AND THEN START WITH WOD 2 WOD 3 30 BURPEES OVER THE BARBELL 30 TOES TO BAR ATTENZIONE: PARTENZA DA SOTTO LA SBARRA (IN CASO OPPOSTO 1 NO REP) ATTENZIONE: COLLOCA IL BILANCIERE A DUE METRI DALLA SBARRA

For time:  50 synchro C&J Athlete A: Double DB C&J Athlete B: Barbell C&J Every 2:00 min, starting at 0:00:  alt. between 25 T2B (shared) and 15 synchro BJO Timecap 12 min **Advanced: DBs 22.5kg/15kg, Barbell 60kg/42kg Scaled: DBs 15 kg/10 kg, Barbell 45kg/30kg, Knee Raises

FOR TIME 3 ROUNDS 20 Thrusters 10 Toes-To-Bars / Knees Raises Sandbags / Plate Carries MEN RX: 60kg / TOES-TO-BARS / 20m - 55kg MASTERS 35+: 50kg / TOES-TO-BARS / 20m - 55kg MASTERS 40+: 50kg / TOES-TO-BARS / 40m - 30kg ADVANCED: 50kg / TOES-TO-BARS / 40m - 30kg SCALED: 40kg / TOES-TO-BARS / 20m - 30kg WOMEN OPEN: 25kg / KNEES RAISES / 20m - 25kg

FOR TIME 6 ROUNDS 20 Thrusters 10 Toes-To-Bars / Knees Raises 30kg Sandbags / 25kg Plate Carries (1 Round per Athlete, Relay style - F, M1, M2) TEAM FEMALE: 25kg / KNEES RAISES / 20m - 25kg 1st MALE: 40kg / TOES-TO-BARS / 20m - 30kg 2nd MALE: 50kg / TOES-TO-BARS / 40m - 30kg

6 Blocks Handstand Walk (Performing a Pirouette in Every Block) 50 Box Jumps Over 60cm 40 One Leg Squats Alternate 15 Snatches 70kg 5 Legless Rope Climbs 15 Snatches 70kg 40 Toes To Bar 50 Box Jumps Over 60cm 6 Blocks Handstand Walk (Performing a Pirouette in Every Block) Tie Break: Time at the end of Second Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 40 Synchronized One Leg Squat, Alternating  20 Alternating Snatches 60kg 3 Rope Climbs, Athlete A or B 3 Rope Climbs, the Other Athlete 20 Alternating Snatches 60kg 40 Synchronized Toes To Bar 30 Box Jumps Over 60cm, Athlete A or B 30 Box Jumps Over 60cm, the Other Athlete 4 Blocks Handstand Walk, Athlete A or B 4 Blocks Handstand Walk, the Other Athlete Tie Break: Time at the end of Last Set of Box Jumps Over 1 Block: 3m (Checkpoint) Score: Time or Reps

AMAZONIE  All Division Amrap 10 Intermediate  ----------------------------- 50 Share Heavy Du  / 40 Synchro TTB 30 Synchro box jump over step down (60/50cm)  20 Synchro Pull up  10 Synchro one leg squat alt. In reamining time Max HSW / 1m - 1 bod Scaled 15 Synchro HR Push up  2x 15 Heavy Su  I go You go  15 Synchro parallette shoot throughs 2x 15 Heavy Su  (60 Su)  15/15 Synchro DB Longes 15/10 kg  2x 15 Heavy Su  (60 Su)  15 Synchro HR Push up  In remaining time Max Pull up 

3 Rounds for time: 20 Burpee Box Jumps (20“) 15-10-5 Sync. Overhead Squats (Both facing audience) 15-20-25 Sync. Toes to Bar Male Barbells: 50/60/70Kg Female Barbells: 35/40/45Kg Scoring: Time Time Cap: 13 Min.

Open: For time 32/23 Cal Echo Bike 21 Synchro TTB 30 Cleans 65/37,5 32/23 Cal Echo Bike 21 Synchro TTB 20 Cleans 75/47,5 32/23 Cal Echo Bike 21 Synchro TTB 10 Cleans 85/57,5 Rookie: For time 28/19 Cal Echo Bike 21 Synchro Sit Ups 30 Deadlifts 60/40 28/19 Cal Echo Bike 21 Synchro Sit ups 20 Deadlifts 80/50 28/19 Cal Echo Bike 21 Synchro Sit ups 10 Deadlifts 90/60 - Tiebreak after each set of Deadlifts/Cleans Tc 12 min

For time: 30 Toes to Bar 30 Squat clean (1. d-ball 50/30kg, 2. 2DB 22.5/15kg) 30 Toes to bar  30 Box Step over (1. d-ball 50/30kg, 2. 2DB 22.5/15kg) 30 Toes to bar  All movements are done syncro in pairs while 3rd athlete is resting. Time cap: 12min

AMRAP 12: YGIG in 3s 15 TTB 15m Sled Pull 15 Deadlift 15m Sled Pull

Skill - Moana For Time: (Time cap 9:00) 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 straight into workout 3B ------------- Workout Weights + Changes Male Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 12: 7.5kg - Buy In - 30secs HS Hold Against Wall - *20 single unbroken crossover  Male Under 13-14: 15kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Female Under 13-14: 12.5kg - 30secs HS Hold Against Wall - *20 single unbroken crossover Male Under 15-16: 20kg Female Under 15-16: 15kg  Male Under 17-18: 25kg Female Under 17-18: 20kg Workout Flow: Athletes start behind the line. When they hear ‘GO!’ they head to the area for the freestanding handstand hold. Judges will time how long the athletes hold the position. After reaching a total of 30 seconds, the athlete moves to the rig for 4 rig complexes. They must perform the movements in the specified order, but can break the reps as needed. Once finished, they go to the rope for Crossover Single Unders, followed by Alternating DB Hang Clean & Split Jerk. Then, it's back to the rig for another complex, following the same rules. After that, they return to the rope to complete the required unbroken reps. If they fail to do so, the count resets for that movement. After finishing, the athlete picks up the dumbbell for 12 Alternating DB Hang Clean & Split Jerks. Finally, they complete the last gymnastic complex, followed by Crossover Double Unders and Alternating DB Hang Clean & Split Jerk, before finishing with a buyout of the Freestanding Handstand Hold. The athlete finishes by going back over the line to where they started. Score: Total time taken to finish the workout. If an athlete is time capped, the total time and reps will be added to the time cap to give them a score.  Movement Standards: HANDSTAND HOLD - ID 12.04 Athlete supporting the body in a stable vertical position by balancing on the hands.  REP START  Inverted (upside – down) position.   Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP END  Inverted (upside – down) position.  Only the ventral part of the hands in contact with the ground.  Hands within the designated area.  REP REQUIREMENTS  Hands must remain within designated area throughout the full rep.  Only hands may contact the ground. Feet remain above the hips and head throughout the full rep.  Maintain requirements until time goal is met. TOES-TO-BAR - ID 7.01 Athlete hanging from a horizontal bar moves toes to contact bar.  REP START  Vertical hang from horizontal bar.  Hips fully extended.  Heels break the vertical plane directly under the bar.  REP END  Toes on both feet touch the bar simultaneously.  The contact point is within the width of the hands.  REP REQUIREMENTS  None.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. PULL-UP - ID 7.04  Athlete hanging from a horizontal bar pulls himself up until chin is above bar.  REP START  Vertical hang from horizontal bar.  REP END  Bottom plane of the chin breaks the top-most horizontal plane of the bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement. CYCLE & POST REP  The athlete may return to rep start in any controlled manner. CHEST-TO-BAR PULL-UP - ID 7.05  Athlete hanging from a horizontal bar pulls himself up until chest come in contact with the bar.  REP START  Vertical hang from horizontal bar.  REP END  Chest in contact with the horizontal bar.  REP REQUIREMENTS  Only hands and chest or above can touch anything during the movement.  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. BAR MUSCLE-UP - ID 7.07 Athlete hanging from a horizontal bar pulls himself up over the bar, and continues to press out finishing in a support position above the bar.  REP START  Vertical hang from horizontal bar.  REP END  Vertical support.  REP REQUIREMENTS  No portion of the body below the thighs can move over the top-most horizontal plane of the bar.  Must pass through a portion of the dip.  CYCLE & POST REP  The athlete may not rest on top of horizontal bar in any other way than vertical support. If so happens, athlete needs to jump down to floor before achieving a new rep start. SINGLE UNDER - ID 10.06 Athlete jumps rope with the rope passing one time under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand. REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER - ID 10.07  Athlete jumps rope with the rope passing two times under their feet per jump.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. DOUBLE UNDER CROSSOVER - ID 10.10  Athlete jumps rope with the rope passing two times under their feet per jump crossing their hands in front of them during one of the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 2  CYCLE & POST REP  The athlete may return to rep start in any controlled manner SINGLE UNDER CROSSOVER - ID 10.11  Athlete jumps rope with the rope passing one time under their feet per jump crossing their hands in front of them during the rotations.  REP START  Standing free.  Holding both ends of a jump-rope – one in each hand.  REP END  Holding both ends of a jump-rope – one in each hand.  REP REQUIREMENTS  Rope rotates around the saggital axis of the body.  A jump with a two-footed take-off is required from rep start.  While in air, the rope must pass underneath both feet the designated number of times with a crossing of the hands at some point during one of the rotations.  Number of rotations = 1  CYCLE & POST REP  The athlete may return to rep start in any controlled manner. HANG CLEAN & SPLIT JERK - ID 4.09 Athlete moves the dumbbell in two motions from above the knees to overhead. The shoulder to overhead portion of the lift has to be a split jerk. REP START  Hang position.  REP END  Overhead lock-out. REP REQUIREMENTS  Object is moved in one fluid motion from ground to shoulders and in a second motion from shoulders to a overhead position. For the split, the entire front foot must be placed further in front than the toes of the back foot. The foot that moves forward must be the opposite to the hand the dumbbell is in. Both feet must move away from each other.  Adhere to hang rule. CYCLE & POST REP  Object can be returned to rep start in any controlled manner as long as it adheres to the hang rule.

Ascending Ladder  +4 reps each round 4, 8, 12, 16, 20 etc TTB Dbl DB Devil Press 22.5kg/15kg Box Jump Overs 24/20" 40 DUs after each round (40 every time)

1 DUAL DB THRUSTER 1 TOES TO BAR 2.2 - 3.3 - 4.4 - 5.5 .... KNEES TO CHEST 5 / 10 KG SINGLE LEG T2B 10 / 15 KG TOES TO BAR 15 / 20 KG 00'00 - 06'00 - BEGINNER - 1 MIN TRANSITION -  07'00 - 13'00 - INTERMEDIATE - 1 MIN TRANSITION -  14'00 - 20'00 - ADVANCED INTERS CARRY ON FROM BEGINNERS.  ADVANCED CARRY ON FROM INTERS. SCORE: TOTAL REPS

Event 3 - Beacharena (TC: 18 Min)  50 Fatbar Deadlifts  50 Dual-DB-Benchpress  25 sync. T2B  25 T2B (shared) 50 WBS (9/6)  25 T2B (shared) 25 sync. T2B  50 Dual-DB-Benchpress  50 Fatbar Deadlifts  Rx: 98/68; 30/22,5  Int: 78/53; 22,5/15     Sc: 53/38; 15/10       - Toes up WB: 9kg: RX MM / RX MF / INT MM / INT MF WB 6kg: INT FF / SC MM / SC MF / SC FF

Event 3 - Beacharena (TC: 18 Min)  50 Fatbar Deadlifts  50 Dual-DB-Benchpress  25 sync. T2B  25 T2B (shared) 50 WBS  25 T2B (shared) 25 sync. T2B  50 Dual-DB-Benchpress  50 Fatbar Deadlifts  Rx: 98/68; 30/22,5  Int: 78/53; 22,5/15     Sc: 53/38; 15/10       - Toes up WB: 9kg: RX MM / RX MF / INT MM / INT MF WB 6kg: INT FF / SC MM / SC MF / SC FF

AMRAP 8min RX 60 Double Unders (30 each) 40 KB Goblet Squats 53/35lb (split anyhow) 20 Toes to Bar (synchronized) SCALED 60 Single Unders (30 each) 40 KB Goblet Squats 35/26lb (split anyhow) 20 50% Toes to Bar (synchronized) 

16 MINUTE WINDOW [2:00] 20 SYNCHRO HIGH KNEES [3] MAX SYNCHRO POWER CLEANS [4] [4:00] 15 SYNCHRO TOES TO BAR [2] MAX SYNCHRO POWER CLEANS [4] [6:00] 10 BAR MUSCLE UPS [2] *NOT SYNCHRO MAX SYNCHRO POWER CLEANS [4] [8:00] 5 WALL WALKS [1] MAX SYNCHRO POWER CLEANS [4] [10:00] 5 WALL WALKS [1] MAX POWER CLEANS [4] [12:00] 10 BAR MUSCLE UPS [2] *NOT SYNCHRO MAX POWER CLEANS [4] [14:00] 15 SYNCHRO TOES TO BAR [2] MAX POWER CLEANS [4] [16:00] 20 SYNCHRO HIGH KNEES [3] MAX POWER CLEANS [4] WEIGHTS: 25/35/50/60KG SCORE = MAX REPS OF POWER CLEANS

Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 Vila: 78:00 - 86:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm Flöde: - Start: Laget börjar bakom startlinjen. - Alla övningar utförs av en atlet åt gången, förutom vid synkade moment, då två atleter arbetar samtidigt och den tredje vilar. - När tiden startar påbörjar en atlet chest-to-bar-pullups. När 100 reps är slutförda går laget vidare till 30 alternating pistols på angiven yta.  - Därefter utför två atleter synkade toes to bar. - Efter det gör laget 50 box jump over step downs, följt av 20 synkade toes to bar. Sedan görs 30 alternating pistols igen på angiven yta, och testet avslutas med 40 bar muscle-ups. - Målgång: Tid ges när atleten som avslutade på bar muscle up springer in över startlinjen.  - Alla byten sker bakom startlinjen. - När en atlet har avslutat en övning och nästa övning är synkad, kan atleten som slutfört övningen stanna kvar på golvet medan den andra kommer in.   - Om laget önskar byta in nya atleter helt, måste den atlet som var kvar på golvet först ta sig över startlinjen och växla in de två andra atleterna. Förtydligande standards: - Alternating pistols: Vid no rep måste repen göras om på samma ben för att nästa reps sen ska räknas på andra benet.  - Syncronized toes to bar: fötterna måste nudda riggen samtidigt i toppen. Score: Tid eller antal reps vid time cap Alla standards finns att läsa i movement standards  

ENDURANCE (Team of 4) Note: MMFF Tid: 00:00 - 20:00 AMRAP 20 minutes: A) 200 box facing burpee box jump over 100m d-ball carry (20 x 5 meter) B) Row for calories C) Ski for calories Vikter: D-ball 40/30 kg Höjd låda: 60/50cm Score: Totalt antal reps från A+B+C -------------------------------------- VILA 20:00 - 29:00 -------------------------------------- Test 2 STRENGTH (Team of 2) Note: M1F1 Tid: 29:00 - 39:00 De som kör Test 2 Strength får inte köra Test 5 Mixed Modality For max weight 1RM Snatch -------------------------------------- VILA 39:00 - 48:00 -------------------------------------- SKILL (Team of 3) Note: MMF/MFF Tid: 48:00 - 55:00 3 x 120 second window (30 seconds between windows): A1: Establish max meter handstand walk over obstacle A2: Max reps double under crossover A3: AMRAP strict handstand push-ups -------------------------------------- VILA Vila: 55:00 - 63:00 -------------------------------------- Test 4 BODYWEIGHT (Team of 3) Note: MMF/MFF Tid: 63:00 - 78:00 For time: 100 chest-to-bar pull-ups 30 alternating pistols 20 synchronized toes-to-bars 50 box jump over (step down) 20 synchronized toes-to-bars 30 alternating pistols 40 bar muscle-ups Höjd låda: 60/50 cm -------------------------------------- VILA Vila: 78:00 - 86:00 -------------------------------------- MIXED MODALITY (Team of 2) Note: M2F2 Tid: 86:00 - 100:00 De som kör Test 5 Mixed Modality får inte köra Test 2 Strength AMRAP 14 minutes: 12 synchronized barbell movement*  16 calories ski-erg 100 double unders Vikter: Öppen 60/42.5 kg Veteran 50/35 kg -------------------------------------- VILA Vila: 100:00 - 108:00 -------------------------------------- POWER (Team of 4) Note: MMFF Tid: 108:00 - 120:00 For time: One round for each athlete 40/30 cal Echo Bike 20 dual DB hang to overhead Vikter: 2 x 22.5 kg / 2 x 15 kg

Brief Description For Time 21 x Synchro Shoulder to Overhead 50 / 35kg 42 x Pull Ups 15 x Synchro Shoulder to Overhead 60 / 40kg 30 x Chest to Bar 9 x Synchro Shoulder to Overhead 70 / 50kg 18 x Bar Muscle Ups Scaled Option 21 x Synchro Shoulder to Overhead 40 / 25kg 42 x Sit Ups 15 x Synchro Shoulder to Overhead 50 / 30kg 30 x Knee Raises 9 x Synchro Shoulder to Overhead 60 / 35kg 18 x Toes to Bar Workout Flow On 3, 2, 1, Go, pairs will work through 21 synchro STOH, before moving too the rig to work through 42 pull ups, athletes may swap in and out as they wish on the rig. Once completed athletes will move back to their bars for a further 15 synchro STOH - loading the bar is allowed at any point between the STOH portions of the workout (Before, during, after the rig work).  Athletes will continue with the same format, increasing their weights per round and progressing to finish with 18 bar muscle ups. Upon completion of the bar muscle ups, athletes will run down their lane to finish by reaching the barrier. Time will be taken once both athletes have reached the end of the lane. Scaled teams will complete the same flow however will replace the rig elements. Movement Standards Syncho Shoulder to Overhead Athletes will start with the barbells in the front rack position, they will then move the barbell above head either by strict press, push press, push jerk, split jerk. At the top of the rep, ahletes must be at full extension with the barbell stacked above shoulders, hips in line with knees in syncronisation. The rep will be called when both athletes are at the top of the rep in synchronisation, athletes may however move at different speeds but must wait at the top of the rep for eachother. Clips must be used outside all plates when changing the weights. Pull Ups Athletes will jump up to the rig, arms fully extended and feet off the floor. At the top of the movement, the athlete’s chin must clearly pass above the horizontal plane of the bar.  Strict, kipping, butterfly pull ups may be used, along with any style of grip. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Chest to Bar Athletes will jump up to the rig, arms fully extended and feet off the floor. At the top of the movement, the athlete’s chest below the collarbone must clearly make contact with the horizontal plane of the bar.  Strict, kipping, butterfly chest to bar may be used, along with any style of grip. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Bar Muscle Ups Athletes will jump up to the rig, arms fully extended and feet off the floor.  The athlete must pass through the pull and transition phases to finish in a stable support position above the bar with elbows fully locked out and shoulders over the bar. Athletes may not make contact with the floor, boxes, or other objects during the repetition. Athletes may not use any part of their arms to assist with pulling over the bar. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Sit Ups Athletes will begin sitting on the floor, feet together. Athletes will lie back to touch their shoulders to the floor, and touch the floor behind their head with their fingers. At the top of the movement, the athlete must sit up until the shoulders pass the vertical plane of the hips, with hands touching the floor in front of the feet  An ab mat may be used, however feet are not to be secured by anything or anyone. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Toes to Bar / Knee Raises Athletes will jump up to the rig, arms fully extended. The athletes feet must pass behind the rig before touching both feet inside their hands.  Between each rep, the athletes feet must pass behind the line of the rig before the next rep is started. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement.

Brief Description Part A: For Time: 2000 / 1750m Row In any Remaining Time of the 10 minute time cap Part B: AMRAP 12 Synchro Toes to Bar* (2) 12 Synchro Shared Bar Deadlifts* (2) 140/100kg *Scaled Option 12 Synchro Knee Raises (2) 12 Synchro Shared Bar Deadlifts (2) 100/70kg Workout Flow One athlete will start on the rower without touching the handles. On 3,2,1 Go they will pick up the handle and begin to row. The team may split the row however they like, there is no minimum work requirement. Judges will record the time taken once the required meters are completed. Teams will then move on an AMRAP in the remaining time of the 10 minutes. Athletes must wait until the judge signals they can jump up to the rig once all row meters have been completed.  Two atheltes will work whilst one athletes rests, working through 12 synchro toes to bar (or scaled knees raises) and 12 shared bar deadlifts. Athletes may swap in and out as they wish, there is no minimum work requirements. This is a two part scored workout, Part A, for time, and Part B, AMRAP. Any teams who scale an element of the workout will score below any RX teams on the leaderboard for this workout. Movement Standards Row Athletes may start on the rower, however are not to touch the handles until the workout has started. Athletes may adjust the foot holds and the damper setting, however must not touch the monitor. Judges will press the start button ahead of the workout starting. Athletes may swap in and out as they wish, throughout the distance; athletes are not allowed to pull the row handles unless they are sitting on the rower.  Synchro Toes to Bar Two athletes will jump up to the rig, arms fully extended. The athletes feet must pass behind the rig before touching both feet inside their hands.  The synchronisation is when both athletes touch the rig with their toes. For the rep to count, both feet must make contact at the same time, and must be between their hands. Between each rep, the athletes feet must pass behinf the line of the rig before the next rep is started. Athletes may assist their team mates to the rig, there will also be risers and J hooks to assist if required. The resting athlete may swap in and out as they wish, there is no minimum work requirement. Scaled athletes will follow the above standards, however will bring their knees up towards their chest, with their knees going above hip height in synchronisation for the rep to count. Synchro Shared Bar Deadlifts Two athletes will grip the bar using either a clean or mixed grip. Athletes may cross over each others arms or side by side. The rep will start with the barbell on the floor, and will be lifted by two athletes until the hips and knees are fully extended by both athletes. Shoulders are to finish in line or slightly behind the bar where the rep will be counted. Arms must remain straight throughout the lift The bar can then either be dropped between reps or lowered to the ground for touch and go reps. The bar is not to be bounced between reps, and if it is dropped, must settle before the next rep is started.  Athletes may swap in and out as they wish.

FOR TIME 5 ROUNDS 21/18 cal assult bike 15 TTB 9 STOH 63/45 kg TC: 20 min

Intermediate: 90 sec. AMRAP, 30 sec. Rest 1) Partner 1: 6 STOH @40/60 8 Burpees over Bar ME Pull ups 2) Partner 2: 2 STOH @55/80 8 Burpees over Bar ME TTB

Teens 15+: 4 Rounds of: 20 Double Under 10 TTB 2 Rope Climbs Teens 12+: 4 Rounds of: 40 Single Under 15 Leg Raises 2 half Rope Climbs

Masters 40+: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @40/55 8 Burpees over Bar ME Pull ups 2) 4 STOH @50/70 8 Burpees over Bar ME Chest to Bar 3) 2 STOH @60/85 8 Burpees over Bar ME Pull ups Masters 50+: 90 sec. AMRAP, 30 sec. Rest 1) 6 STOH @30/40 8 Burpees over Bar ME TTB 2) 4 STOH @40/55 8 Burpees over Bar ME Pull ups 3) 2 STOH @50/70 8 Burpees over Bar ME TTB

Masters 40+: 4 Rounds of: 40 Double Under 10 TTB 4-3-2-1 Rope Climbs Masters 50+: 4 Rounds of: 20 Double Under 15 Leg Raises 2 Rope Climbs

Elite Team : each teammember has to perform one round: 1) 40 Double Under 10 TTB 4 Rope Climbs 2)  60 Double Under 15 TTB 3 Rope Climbs 3) 80 Double Under 20 TTB 2 Rope Climbs 4) 100 Double Under 25 TTB 1 Rope Climb