WOD Explorer

3 ROUNDS FOR TIME   21 Cal Row 15 Toes to Bar 9/9 SA Hang Kb Snatch 28kg Time Cap 12 Min

60 Burpee box jumps over @24/20“ 40 HSPU (Männer strict/Damen Kipping) 60 Wall balls @9/6kg 30 T2b 40 Burpee Box Jumps over 20 HSPU 40 Wall balls 30 T2b

4 RX travers complex 15 sync box jump overs 30 sync toes to bar 3 RX travers complex 15 sync box jump overs 20 sync C2B pull ups 2 RX travers complex 15 sync box jump overs 10 sync bar muscle ups 1 RX travers complex: 5 bar dip + 1 unbroken travers 5 bar dip + 1 unbroken travers 1 RX travers complex: parallel bar 5 bar dip + 1 unbroken travers 5 bar dip + 1 unbroken travers

4 RX travers complex 15 sync box jump overs 30 sync toes to bar 3 RX travers complex 15 sync box jump overs 20 sync C2B pull ups 2 RX travers complex 15 sync box jump overs 10  bar muscle ups 1 RX travers complex: 3 bar dip + 1 unbroken travers 3 bar dip + 1 unbroken travers 1 RX travers complex: parallel bar 3 bar dip + 1 unbroken travers 3 bar dip + 1 unbroken travers

4x ADV travers complex 15 sync box jump overs 30 Sync toes to bar 3x ADV travers complex 15 sync box jump over 20 C2B pull ups 2x ADV travers complex 15 sync box jump over 10 bar muscle ups ADV travers complex: parallel bar 1 unbroken travers 5 bar dip 1 unbroken travers 1 ADV travers complex: parallel bar 1 unbroken travers 5 bar dip 1 unbroken travers

4x ADV travers complex 15 sync box jump overs 30 Sync toes to bar 3x ADV travers complex 15 sync box jump over 20 C2B pull ups 2x ADV travers complex 15 sync box jump over 10 bar muscle ups ADV travers complex: parallel bar 1 unbroken travers 3 bar dip 1 unbroken travers 1 ADV travers complex: parallel bar 1 unbroken travers 3 bar dip 1 unbroken travers

6 bar travers (3-3) 20 sync box step over 20 toes to bar 4 bar travers (2-2) 20 sync box step over 20 pull ups 2 bar travers (1-1) 20 sync box step over 20 sync knee raises OPEN travers: parallel bar 1,25m must unbroken

32 m Farmercarry 6 round 10 squat  10 T2B 32 m Farmercarry

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

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

10 Power Snatch 40kg 15 TTB 20 Burpees over Bar Shared 1 working 1 resting

ELITE/RX AMRAP IN 8 MINUTE 2 ROUNDS OF 8 TOES-TO-BAR 4 CLEANS - WEIGHT 1 directly into 2 ROUNDS OF 8 TOES-TO-BAR 4 CLEANS - WEIGHT 2 directly into 2 ROUNDS OF 8 TOES-TO-BAR 4 CLEANS - WEIGHT 3 and so on ... INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 90 - 100 - 110 - 120 - 130 ... KG (+10 KG) FEMALE: 60 - 65 - 70 - 75 - 80 ... KG (+5 KG) --------------------------------------------- MASTER35+ AMRAP IN 8 MINUTE REPS PER ROUND 8 TOES-TO-BAR 4 CLEANS - * * INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 80 - 90 - 100 - 110 - 120 - ... KG (+10 KG) FEMALE: 55 - 60 - 65 - 70 - 75 ... KG (+5 KG) ----------------------------------------------- INTERMEDIATE AMRAP IN 8 MINUTE REPS PER ROUND 6 TOES-TO-BAR 4 CLEANS - * * INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 60 - 70 - 80 - 90 - 100 - ... KG (+10 KG) FEMALE: 40 - 45 - 50 - 55 - 60 ... KG (+5 KG) ---------------------------------------------- SCALED AMRAP IN 8 MINUTE REPS PER ROUND 8 TOES-TO-RINGS 4 CLEANS - * * INCREASE THE WEIGHT AFTER EVERY TWO COMPLETED ROUNDS AS FOLLOWS: MALE: 40 - 50 - 60 - 70 - 80 - ... KG (+10 KG) FEMALE: 30 - 35 - 40 - 45 - 50 ... KG (+5 KG)

AMRAP 18'    4 Rft       2 Personen on/ 2 Personen off          10 2P. sync. T2B          15 2P. sync WB          5 Rope Climbs          10 2P. sync BBJO          10 2P. sync DL    AMRAP       Max. Reps 2P. sync alt. DB Sn *2 Runden pro Team

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)

Event 2 - For Time : 45/35 Bike Erg Cals. Into. 21 Deadlifts 21 Toes To Bar 15 Power Cleans 15 Toes To Bar 9 Shoulder To Overhead 9 Toes To Bar Barbell : 70/45kg

AMRAP 9 8 toes-to-bars 12 Box Jump overs (60 cm) 16 cal row 1 min REST AMRAP 1 Strict pull ups

A) 9 MINUTE AMRAP 4 TOES TO BAR  6 POWER CLEANS (50KG/35KG)  8 FRONT SQUATS ADD 4 TTB AFTER EACH ROUND B) IMMEDIATELY FOLLOWING PART A, ATHLETES WILL HAVE 4 MINUTES TO ESTABLISH HEAVIEST MAX COMPLEX OF:  3 HANG CLEANS + 1 SHOULDER TO OVERHEAD

21 cal on Rower 18 t2b 15 burpees over barbell 3 Macho Man (Macho Man is 3 power clean + 3 front squat + 3 push jerk) 18 cal on Rower 15 t2b 12 burpees over barbell 2 Macho Man 15 cals on Rower 12 t2b 9 burpees over barbell 1 Macho Man RX 70/50kg Master 35+ 60/35kg Master 40+ 50kg Challenge 50/30

"Partner Movement Intervals" For Max Repetitions Rx Round One and Three 02:00 Work / 00:30 Rest Partner One: 12/15 Calorie Row Partner Two: 21 Dumbbell Snatches (15/22.5kg) Partner One: Max Effort Toes to Bar Round Two and Four 02:00 Work / 00:30 Rest Partner Two: 12/15 Calorie Row Partner One: 21 Dumbbell Snatches (15/22.5kg) Partner Two: Max Effort Toes to Bar Scaled Round One and Three 02:00 Work / 00:30 Rest Partner One: 9/12 Calorie Row Partner Two: 21 Dumbbell Snatches (7/12.5kg) Partner One: Max Effort Hanging Knee Raises Round Two and Four 02:00 Work / 00:30 Rest Partner Two: 9/12 Calorie Row Partner One: 21 Dumbbell Snatches (7/12.5kg) Partner Two: Max Effort Hanging Knee Raises Format This workout consists of 4 rounds Each round follows a 2:00 work / 0:30 rest interval structure Partners alternate roles each round so that both athletes complete equal work across the workout Score is the total number of Repetitions accumulated across all four rounds The row calories and dumbbell snatches must be completed before max effort work begins — any remaining time goes towards the max effort movement How Each Round Works When the clock starts, Partner One begins on the rower while Partner Two gets ready for the dumbbell snatches Once Partner One hits the required calorie target, Partner Two can begin the dumbbell snatches Partner Two must complete all 21 dumbbell snatches before Partner One can begin the max effort movement on the pull-up bar Any time remaining after the calories and snatches are done counts towards max effort reps At the 2:00 mark, both athletes stop and rest for 30 seconds before the next round begins Rowing The monitor must be reset to zero before each round — judges are responsible for confirming this The athlete can start on the seat with feet in the strap but hands off the handles The calorie target must be displayed on the monitor before the athlete leaves the rower Dumbbell Snatches Athletes may use one or both arms — alternating or single arm are both permitted Each rep begins with the dumbbell on the floor The rep is complete when the athlete is standing fully upright with the dumbbell locked out overhead, arm fully extended, and hips and knees extended The dumbbell must touch the ground between each rep — BOTH HEADS of the dumbbell must touch the ground on each repetition The non-working hand must not make contact with the body or the dumbbell during the rep Athletes may switch hands as often as they choose All 21 reps must be completed — there is no scaling of rep count between Rx and Scaled Toes to Bar (Rx) Athletes must hang from a pull-up bar with arms fully extended at the start of each rep Both feet must make contact with the bar simultaneously on every rep Kipping is permitted The rep is complete when both toes touch the bar at the same time, with the feet making contact above the hands Any rep where only one foot touches, or feet touch below the hands, will result in a no-rep Hanging Knee Raises (Scaled) Athletes must hang from a pull-up bar with arms fully extended at the start of each rep Both knees must be raised simultaneously and must reach above hip height to complete the rep Kipping is permitted The rep is complete when both knees reach hip height or above

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 1 21 Synch TTB 21 Worm GTOH  15 Synch TTB 15 Worm GTOH  9 Synch TTB 9 Worm GTOH Worm Walking Lunge to finish line - overhead INTERMEDIATE : Worm WOD 1 21 TTB (A1) 21 Worm GTOH 15 Synch TTB 15 Worm GTOH  9 TTB (A2) 9 Worm GTOH Worm Walking Lunge to finish line - shoulder Worm Weights  70kg (Elite MM/ Elite Mixed) 50kg (Elite FF/ Int FF/ Int Mixed) FLOW The athletes will start on the starting mat. 3,2,1, go... the athletes will move to the rig and complete their TTB / Knee raise as prescribed. Once they have completed the reps needed, they will advance to the worm where they will complete their required number of worm Ground to Overhead. Once the worm repetitions have been completed, the athletes will return to the rig to work through their second round of TTB / Knee Raise, before moving back to the worm again. This sequence is repeated until the pair of athletes have completed their final worm Ground to Overheads. As soon as the worm Ground to Overhead repetitions are completed, the athletes will walking lunge the worm across the finish line, in a manner prescribed by their category. The clock stops once the heels of the second athlete cross the line / are fully on the finish mat. STANDARDS  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 both athletes have both 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. Applying wax or adhesive to the pull up bar or one’s gymnastics grips is NOT PERMITTED and will result in a penalty. Worm Ground to Overhead - The worm must be lifted together in a synchronised motion from the ground to the shoulders. Once the worm is on the shoulders, the worm must be moved to the opposite shoulder in one continuous motion. The athletes are not required to lock their elbows as the worm is passed overhead. With the worm on the opposite shoulder, athletes may lower the worm back down to the floor. Any movement violations including lack of synchronisation or dangling segments of the worm, rather than supporting fully with the shoulder, will result in repetitions being discounted. Athletes ducking their head under the worm, will incure a no rep. Worm Walking Lunge - Athletes must be on the same side of the worm, facing the same direction with the worm supported on the shoulders. If the worm has travelled beyond the designated start point for the lunge, it must be brought back behind the indicated line prior to beginning the lunge. Athletes must lunge forward together, on the same leg, with the back knees both touching the ground before standing to full extension. The rep is synchronised at the top and bottom of the rep. Note that the touch of the knee will be synchronised and the rep will be awarded when both athletes are together at extension, but athletes may rise from the lunge independently. Athletes must alternate legs for the lunges, and must be using the same leg as each other for each repitition . The feet of the rear athlete must clearly be over the marked line to mark the end of the lunge section. Shuffling forwards at any point is not allowed.  For the overhead lunges, the worm must be supported by the arms, above the head. The worm may not be rested on the athletes heads. Any contact with the head during a lunge, or once the lunge section has been started, will result in the lunge section having to be repeated.

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.                                

Part 1 (Top 5 Teams): For Time: 20 Sync. Burpee Box Jump Overs 20 Strict Handstand Push-ups 10m Handstandwalk (each Athlete) Time Cap: 5 Minutes Part 2 (Top 4 Teams): AMRAP 6 (You go, I go per full Round): 8 / 6cal Airbike 16 Toes To Bar Part 3 (Top 3 Teams): For Time: Partner A: 2 Rounds: 8 Power Cleans 8 Front Squats 8 Shoulder To Overhead Weights: 70 / 50kg - directly into -  Partner B: 2 Rounds: 8 Power Snatches 8 Overhead Squats 8 Hang Squat Snatches Weights: 50 / 35kg Time Cap: 10 Minutes

A: From 0:00 to 5:00 : Find 3RM Shoulder to Overhead B: From 5:00 to Finish   40 Snatch 42.5/30kg 40 Toes to bar 20 Snatch 42.5/30kg 20 Toes to bar

A: From 0:00 to 5:00 : Find 3RM Shoulder to Overhead B: From 5:00 to Finish   40 Snatch 35/25kg 30 Toes to bar 20 Snatch 35/25kg 10 Toes to bar

3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups (Complex, must be done ubroken) 6 Snatch 50/35kg 9 Wall Balls 9/6kg

3 Toes to bar + 3 Chest to bar pull ups + 3 Bar muscle ups  (Complex, must be done ubroken) 6 Snatch 60/45kg 9 Wall Balls 9/6kg

00:00-00:15- Warm Up 00:15-00:27- Test 2  - Strength- "Hercules" (12mins) 5:00 To Find: 1RM Snatch (1RM Clean see below)* 5:00 To Find: 1RM Jerk (From the Rack) *All categories 50+ will perform a 1RM Clean instead of Snatch 00:27-00:37-Recovery & Preparation 00:37-00:55-Test 3A/3B - Skill/BW (18mins) "Moana" (Timecap: 9:00) For Time: Buy in: 30 Secs Freestanding Handstand Hold 4 x 1 Toes To Bar + 2 Pull Ups 40 Crossover Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Pull Up + 1 Chest to Bar 2 x 20 Unbroken Double Unders - 20 Unbroken Single Unders 12 Alternating DB Hang Clean & Split Jerk 4 x 1 Toes To Bar + 1 Chest To Bar + 1 Bar Muscle Up 20 Crossover Double Unders 12 Alternating DB Hang Clean & Split Jerk Buy Out: 30 Secs Freestanding Handstand Hold Rest 4min  "Mulan" (Timecap: 5:00) For Time: 16-12-8-4 Burpee Box Jumps Overs @ 30/24” 8-6-4-2 Strict Handstand Push Ups 00:55-01:05-Recovery & Preparation 01:05-01:17-Test 4-Mixed Modal- "Tarzan"  (12mins) 4 Rounds for time: 11 Bar Facing Burpees 9 Deadlifts 7 Hang Power Cleans 5 Front Squats 3 Rope Climbs 01:17-01:25- Recovery & Preparation 01:25-01:30-Test 5 - Power- "Ralph" (2mins) 200/180m Row 9 x 10m Shuttle Run