WOD Explorer

15 min AMRAP 30 Synchro barbell deadlifts - M/F Pair 60/40kg  2 Rope climbs 30 Synchro single dumbbell thrusters - M/F Pair 17.5/10kg 2 Rope climbs 30 Synchro burpees to target - 2 athletes any combination 2 Rope climbs Score = Total reps Workout Flow On go a M/F pair will start completing the 30 synchro barbell deadlifts, non-working athletes must remain behind the start line. Teams can divide the reps and swap working athletes as they wish but this must be done by returing to the start line and tagging in/out. When the synchro deadlifts are complete the team must complete 2 rope climbs, the non-working athlete of the M/F pair may wait next to the rope. The other non-working M/F pair must remain behind the start line. When the 2 rope climbs are complete teams will love to the 30 synchro dumbbell thrusters which must also be completed by a M/F pair. When the synchro thrusters are complete teams will complete 2 more rope climbs before moving onto the 30 synchro burpees to target. The synchro burpees to target can be completed by two athletes of any combination. Following the synchro burpees to target teams will complete 2 more rope climbs before moving back to the synchro deadlifts and continuing to AMRAP through all movements for the full 15 minutes of the workout. All non-working athletes must remain behind the start line. The team's score will be total reps completed in 15 minutes. Movement Standards Synchro barbell deadlifts - Must be performed by a M/F pair. Conventional deadlift only. Athletes must deadlift the bar from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the bar. Synchro is in the standing position. Athletes must not attempt to bounce the barbell off the floor. Males must use 60kg, females 40kg. Rope climbs - Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. Synchro single dumbbell thrusters - Must be performed by a M/F pair. Athletes may squat clean the first rep, athletes must perform a full depth squat with hip crease below knee level, they must then stand tall so that their legs are straight and hips are open, athletes must then press the dumbbell overhead so that their arm is straight. This is the point of synchro. Athletes can swap working arms as they wish, athletes must not use their free arm to brace against any part of their body. Athletes must not drop the dumbbell from above waist height, if they do they will be required to repeat the previous rep. Synchro burpees to target - Can be performed by two athletes of any combination, athletes chest and hips must make contact with the floor at the same time, this is the point of synchro. Athletes can then step or jump up and must jump to touch the pull up bar with one hand.

15 min Time Cap 0 - 4 min - Max Worm STOH* (3 person 90kg worm) 4 - 5 min - Rest 5 - 9 min - Max Worm Squats* 9 - 10 min - Rest 10 - 15 min - Max Worm Thrusters* *Every 30 reps 1 athlete must complete 10 Burpee box jump overs 20”, whilst the worm is held off the floor. Score = Total Reps Workout Flow 3 person 90kg worm. 3 persons working on the worm, all athletes must be facing forwards down the lane in the same direction. Working athletes can be changed on the worm whilst it is held off the floor at any time. On go 3 athletes will pick up the worm and start accumulating STOH reps, 1 athletes will be resting. When the team reaches 30 reps 1 athlete will complete a 10 burpee box jump overs. The worm must be held off the floor by the 3 remaining athletes. Teams can swap the athlete completing the burpee box jump overs at any point, one athlete does not have to complete all 10 reps. When the team has completed the 10 burpee box jump overs teams will continue accumulating STOH reps pausing every 30 reps whilst 1 athlete completes the required 10 burpee box jump overs. If the worm is dropped to the floor whilst the burpee box jump overs are being completed the burpee box jump overs must be stopped until the worm is back off the floor. Teams will continue this until the 4 minute mark where there will be a 1 min rest. Teams will begin the second block at the 5 min mark, for this block the worm movement will be squats. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Teams will continue until the 9 minute mark where there will be a 1 minute rest. Teams will begin the third block at the 10 minute mark, for this block the worm movement will be thrusters. Again teams will stop every 30 reps and 1 athlete will perform the 10 burpee box jump overs. Score will be the total reps accumulated across all three blocks. Movement Standards Worm STOH - Teams must press the worm from one shoulder overhead to the opposite shoulder. Full extension of the arms overhead is not required. Strict press and push press are both acceptable. Athletes legs must be straight and hips open when the worm is passed overhead "dipping" under the worm is not permitted. Worm Squats - All athletes must perform a full depth squat with hip crease below knee level. All athletes must stand up fully at the top of the squat with legs straight and hips open. Worm Thrusters - All athletes must perform a full depth squat with hip crease below knee level, they must then stand tall with legs straight and hips open and press the worm overhead to the opposite shoulder. Full extension of the arms overhead is not required. "Dipping" under the worm is not permitted. The rep is not complete until the worm makes contact with the opposite shoulder. Worm Hold - The worm must be held off the floor by 3 athletes while 1 athlete completes the 10 burpee box jump overs. Athletes may back rack the worm for this hold. Burpee box jump overs 20" - Athletes chest and hips must make contact with the floor. Athletes can then step or jump up and must jump onto the top of the box, stepping up is not permitted. Athletes can step or jump down to the opposite side. The rep is not complete until the athlete reaches the floor on the opposite side of the box.

15 min Time Cap In M/F pairs waterfall style 3 Rounds per pair 20 Cal row 15 Wallballs - 9/6kg 10 Synchro DB snatch - 17.5/10kg 5 Kettlebell box step overs - 2 x 24/16kg 20” Score = Time Workout Flow On go Pair A will start and waterfall through the four movements finishing at the opposite end of the workout arena. Pairs can split the reps between athletes as they wish. While Pair A works Pair B rests. When Pair A crosses the line at the opposite end of the workout arena Pair B will start and waterfall through the 4 movements in the same manner finishing at the opposite end of the workout arena. When Pair B crosses the line at the opposite end of the workout arena Pair A will begin their second round however they will waterfall through the four movements in reverse order back to the start line. So step overs then snatch then wallballs then row. Both pairs will alternate rounds in this manner until each pair has completed 3 rounds each. Time will stop when Pair B crosses the finish line after completing their last rep for the kettlebell box step overs of their third round. Movement Standards Row - Athletes must start off the rowing machine, pairs can divide the calories as they wish, athletes can choose their damper setting. Athletes must not get off the rower until 20 calories is showing on the screen. The rower must be re-set between pairs, this is the team's responsibility. Wallballs - Pairs can divide the reps as they wish. Males will use a 9kg wall ball and 10ft target, females a 6kg wall ball and 9ft target. Athletes must perform a full depth squat with hip crease below knee level they must then stand tall and throw the wall ball so that it makes contact with the required target. Athletes may squat clean the first rep. Synchro Dumbell snatch - Athletes must snatch the dumbbell from in contact with the floor to a fully extended overhead position with legs straight, hips open, arm straight and the dumbbell directly overhead. Synchro is in the overhead position. Only one head of the dumbbell is required to touch the floor on each rep. Athletes must not use their free arm to brace against any part of their body. Athletes are not required to alternate arms however they can do if they wish at any point. Males will use 17.5kg and females 10kg. Kettlebell box step overs - Athletes must hold the kettlebells at their sides in a farmers hold position, pairs can divide the reps as they wish. Athletes must step up onto the box so that both feet touch the top of the box then step down to the opposite side so that both feet touch the floor. Athletes must not drop or throw the kettlebells, if they do they will be required to repeat the previous rep. Males will use 2 x 24kg kettlebells, females 2 x 16kg kettlebells both will use a 20" box.

Top 10 Teams - For Time Buy In 1000m Row + 16 x 15m Synchro sandbag carry lengths M/F Pair 50/20kg 4 Rounds in M/F pairs; 12 Synchro double dumbbell deadlift - 22.5/15kg 9 Synchro double dumbbell hang cleans - 22.5/15kg 6 Synchro double dumbbell STOH - 22.5/15kg *25 Box Jump overs between rounds 24/20” 2 Rounds in M/F pairs; 12 Synchro TTB 3 Rope climbs *50 Wallballs between rounds 10/9ft - 9/6kg Cash Out 1000m Row - Every athlete must row 250m before running to the finish line. Score = Time Workout Flow The top 10 teams following the 4 previous workouts will progress to the final. Scores will not be reset however there will be double points for this final workout. All teams will start standing behind the rowing machine with sandbags on the floor. On go teams will start rowing and completing the synchro sandbag carry lengths concurrently. Teams can swap working athletes as they wish however it must be a M/F pair on the sandbag carry. When the buy in is complete teams will progress to the 4 rounds of dumbbell movements divided by 25 box jump overs. Teams can divide the reps as they wish however it must be a M/F pair on the dumbbells. All non- working pairs must wait behind the start line next to the rower. Teams must tag at the start line to change working athletes. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Following the fourth round of dumbbell movements teams will progress to 2 rounds of Synchro TTB and rope climbs divided by 50 wallballs. Teams can divide the reps as they wish however all non-working pairs must wait behind the startling next to the rower. Teams must tag at the start line to change working athletes. Following the last rope climb teams will begin the final 1000m row. Each athlete must row 250m. When an athlete has rowed their 250m they must run to the finish line at the opposite side of the rig. The rower will count up from zero and teams must change athletes at 250m, 500m and 750m the last athlete must not get off the rowing machine until 1000m is displayed on the screen. Time will stop when the last athlete crosses the finish line. Movement Standards Row - Teams can choose their damper setting. Teams can divide the buy in row as they wish. On the cash out row each athlete must row 250m before running ing to the finish line. If the last athlete gets off the rowing machine before 1000m is displayed on the screen the team will receive a 10 second penalty. Synchro sandbag carry - Must be performed by a M/F pair. Athletes can hold the sandbag in a bear hug position or on their shoulder. Both athletes must touch the line at either end of the arena with their feet at the same time. Synchro dumbbell deadlift - Must be performed by a M/F pair. Athletes must deadlift the dumbbells from in contact with the floor to a standing position with legs straight, hips open and head and chest behind the dumbbells. Synchro is in the standing position. Only one head of the dumbbell is required to touch the floor. Synchro dumbbell hang cleans - Must be performed by a M/F pair. From the hang position athletes must clean the dumbbells to the front rack position with legs straight, hips open, dumbbells in contact with shoulders and elbows through. Synchro is in the front rack position. Athletes must stand the final deadlift up fully before starting the hang cleans. Synchro dumbbell STOH - Must be performed by a M/F pair. Athletes must press or jerk the dumbbells from in contact with the shoulders to a fully extended overhead position with legs straight, hips open and arms straight. Synchro is in the overhead position. Athletes must not drop the dumbbells from above waist height, if they do they will be required to repeat the previous rep. Box jump overs - Performed by one athlete, teams can divide reps as they wish. Athletes must use a two footed take off to jump onto the top of the box. Athletes can then jump or step down to the opposite side. Male athletes must use a 24" box, female athletes a 20" box, it is the athletes responsibility to flip the box. The non-working athlete from the pair may wait next to the box. Synchro TTB - Must be performed by a M/F pair. Both athletes toes must make contact with the pull up bar at the same time this is the point of synchro. Both athletes feet must break the vertical plane of the pull up bar on the back swing. Rope climbs - Performed by one athlete, teams can divide reps as they wish. Athletes can use their legs or perform legless, athletes must climb the rope and clearly touch the tape marker on the rope with one hand. Athletes must control their decent. The non-working athlete from the pair may wait next to the rope. Wallballs - Performed by one athlete, teams can divide reps as they wish. Athletes must perform a full depth squat with hip crease below knee level, they must then stand tall and throw the wall ball so that it makes contact with the appropriate target. Males must use a 9kg ball and 10ft target, females 6kg ball and 9ft target. The non-working athlete from the pair may wait next to the rig.

All Masters Age Groups  Every 4 Minutes for 4 Rounds: 400 Meter Run Max Meters C2 BikeErg Time Cap = 16 Minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

All Age Groups In 6 Minutes Find Your Max Weights for the Following Complex: 1 Power Clean 2 Hang Squat Cleans Time Cap = 6 minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups 30-34 through 50-54 and Junior Age Groups 15-16 and 17-18 AMRAP in 10 Minutes of: 10 Handstand Push-Ups 8 Chest to Bar Pull-Ups 6 Strict Handstand Push-Ups 4 Bar Muscle-Ups 30 Double Unders For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Junior Age Group Under 12 AMRAP in 10 Minutes of: 10 Hand Release Push-Ups 8 Toes To Bar 6 Wall Walks 4 Pull-ups 30 Single Unders For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups 55-59 through 65+ and Junior Age Groups 13-14 AMRAP in 10 Minutes of: 10 Handstand Push-Ups 8 Pull-Ups 6 Handstand Push-Ups 4 Chest to Bar Pull-Ups 30 Double Unders For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups MALE 30-34 through 45-49 For time of: 15 Calorie SkiErg 3 Legless Rope Climbs 3 x 10 Meter Unbroken Handstand Walk 15 Calories SkiErg 3 Legless Rope Climbs (Tie Break Time) 2 x 10 Meter Unbroken Handstand Walk with a Full Pirouette at the Halfway Point 15 Calorie SkiErg 3 Legless Rope Climbs 1 x 10 Meter Unbroken Handstand Walk Backwards Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups FEMALE 30-34 through 45-49 For time of: 12 Calorie SkiErg 2 Legless Rope Climbs 3 x 10 Meter Unbroken Handstand Walk 12 Calories SkiErg 2 Legless Rope Climbs (Tie Break Time) 2 x 10 Meter Unbroken Handstand Walk with a Full Pirouette at the Halfway Point 12 Calorie SkiErg 2 Legless Rope Climbs 1 x 10 Meter Unbroken Handstand Walk Backwards Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups MALE 50-54 and 55-59 and Junior Age Group 17-18 For time of: 15 Calorie SkiErg 2 Legless Rope Climbs 3 x 10 Meter Handstand Walk (Minimum Segments are 4.5m, 1m, and 4.5m) 15 Calories SkiErg 2 Legless Rope Climbs (Tie Break Time) 2 x 10 Meter Handstand Walk with a Full Pirouette at the Halfway Point (Minimum Segments are 4.5m, 1m, and 4.5m) 15 Calorie SkiErg 2 Legless Rope Climbs 1 x 10 Unbroken Handstand Walk Backwards (Minimum Segments are 4.5m, 1m, and 4.5m) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups FEMALE 50-54 and 55-59 and Junior Age Group 17-18 For time of: 12 Calorie SkiErg 1 Legless Rope Climbs 3 x 10 Meter Handstand Walk (Minimum Segments are 4.5m, 1m, and 4.5m) 12 Calories SkiErg 1 Legless Rope Climbs (Tie Break Time) 2 x 10 Meter Handstand Walk with a Full Pirouette at the Halfway Point (Minimum Segments are 4.5m, 1m, and 4.5m) 12 Calorie SkiErg 1 Legless Rope Climbs 1 x 10 Unbroken Handstand Walk Backwards (Minimum Segments are 4.5m, 1m, and 4.5m) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Junior Age Group MALE 15-16 For time of: 12 Calorie SkiErg 3 Rope Climbs 3 x 10 Meter Handstand Walk (Minimum Segments are 4.5m, 1m, and 4.5m) 12 Calories SkiErg 3 Rope Climbs (Tie Break Time) 2 x 10 Meter Unbroken Handstand Walk with a Full Pirouette at the Halfway Point (Minimum Segments are 4.5m, 1m, and 4.5m) 12 Calorie SkiErg 3 Rope Climbs 1 x 10 Meter Unbroken Handstand Walk Backwards (Minimum Segments are 4.5m, 1m, and 4.5m) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Junior Age Group FEMALE 15-16 For time of: 9 Calorie SkiErg 2 Rope Climbs 3 x 10 Meter Handstand Walk (Minimum Segments are 4.5m, 1m, and 4.5m) 9 Calories SkiErg 2 Rope Climbs (Tie Break Time) 2 x 10 Meter Unbroken Handstand Walk with a Full Pirouette at the Halfway Point (Minimum Segments are 4.5m, 1m, and 4.5m) 19 Calorie SkiErg 2 Rope Climbs 1 x 10 Meter Unbroken Handstand Walk Backwards (Minimum Segments are 4.5m, 1m, and 4.5m) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups MALE 60-64 and 65+ For time of: 15/ Calorie SkiErg 3 Rope Climbs 3 x 10 Overhead Plate Walking Lunge (20 kg/15 kg) 15 Calories SkiErg 3 Rope Climbs (Tie Break Time) 2 x 10 Meter Overhead Plate Walking Lunge (20 kg/15 kg) 15 Calorie SkiErg 3 Rope Climbs 1 x 10 Meter Handstand Walk (Minimum Segments 4.5 meters, 1 meter and 4.5 meters) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

Masters Age Groups FEMALE 60-64 and 65+ For time of: 12 Calorie SkiErg 2 Rope Climbs 3 x 10 Overhead Plate Walking Lunge (20 kg/15 kg) 12 Calories SkiErg 2 Rope Climbs (Tie Break Time) 2 x 10 Meter Overhead Plate Walking Lunge (20 kg/15 kg) 12 Calorie SkiErg 2 Rope Climbs 1 x 10 Meter Handstand Walk (Minimum Segments 4.5 meters, 1 meter and 4.5 meters) Time Cap: 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

All Age Groups 21-15-9 Repetitions of: Bar Facing Burpees Barbell Movement* Goblet Squats *Round 1: Power Snatch, Round 2: Squat Snatch, Round 3: Overhead Squat Time Cap = 10 minutes For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

All Age Groups 15-12-9 Repetitions of: Deadlifts Box Jump Over Time Cap = 8 Minutes JUNIORS UNDER 12 AND 13-14 DO NOT PERFORM THIS TEST For your specific weights, movement, repetitions, and standards, etc... please check the OFFICIAL  iF3 test announcement.

400 m Lauf in abnehmenden Zeitfenstern RX & Intermediate Männer starten mit 2:10 Minuten RX & Intermediate Frauen starten mit 2:20 Minuten Das Zeitfenster reduziert sich pro Runde um 5 Sekunden, bis nur noch eine Person verbleibt oder alle Athleten eliminiert sind. Wenn zwei oder mehr Athleten in derselben Runde eliminiert werden, absolvieren sie einen Tie-Break: 70 m All-Out Sprint Wird nur eine Person eliminiert, ist kein Tie-Break erforderlich.

RX 5 Rounds for Time 5 m Unbroken Handstand Walk with 1 Head Touch on an Abmat at 2.5 m 10 Burpee Box Jump Overs 75/60cm Time Cap: 8 minutes Intermediate 5 Rounds for Time 10 Burpee Box Jump Overs 60/50cm 5 m Handstand Walk (1 m checkpoints allowed) Time Cap: 8 minutes Tie Break: First Round of 10 burpee box jump overs

RX 50 Double Unders 20 Deadlifts 10 Dual DB Overhead ReverseLunge 50 Double Unders 20 Cleans 10 Dual DB Overhead ReverseLunge 50 Double Unders 20 Snatches 10 Dual DB Overhead ReverseLunge Men:110/90/70kg barbell 2x22.5kg DBs Women: 80/60/45kg barbell 2x15kg DBs Intermediate 40 Double Unders 20 Deadlifts 10 Dual DB Overhead ReverseLunge 40 Double Unders 20 Cleans 10 Dual DB Overhead ReverseLunge 40 Double Unders 20 Snatches 10 Dual DB Overhead ReverseLunge Men: 90/70/50kg barbell 2x15kg DBs Women: 70/50/35kg barbell 2x10kg DBs

RX AMRAP 15 Toesto bar 20 DB Box Step Overs(50 cm) 5 Bar Muscle Ups 20 Double Unders Intermediate AMRAP 15 Toesto bar 20 DB Step Overs(50cm) 7 Chestto Bar Pullups 20 Double Unders

E2MOMx 6 Rounds Buy In: Calories Rowed Max Distance Sandbag Carry Calories RX:18/15 INT:15/12 Husafell bag Gewichte RX & INT 90/70kg Tie Break: 5th Round Row Time

14x 80 seconds YGIG Buy-In every round within 45 seconds, except Round 1/2 and Round 13/14: 12/9 Calories Row Round 1/2: Buy-In A into Buy-In B into Max syncro T2B Round 3: Buy-In into Max Cleans A Round 4: Buy-In into Max Cleans B Round 5: Buy-In into Max C2B A Round 6: Buy-In into Max C2B B Round 7: Buy-in into Max Snatches A Round 8: Buy-in into Max Snatches B Round 9: Buy-in into Max k HSPU A Round 10: Buy-in into Max k HSPU B Round 11: Buy-in into Max distance HSW A Round 12: Buy-in into Max distance HSW B Round 13/14: Buy-in A into Buy-In B into Max syncro Thrusters Weights: 43 / 30 Failed Buy-In means no reps at station and rest until next intervall starts

For Time 2x 6’ TC Total of 12’ You chose which Crossfit Couplet you do – each partner gets one At 0:00 for Partner A) 21-15-9 Frontsquats and Burpees over Line last 9 burpees are Syncro for both At 06:00 no matter of completion for Partner B) 21-15-9 Deadlift and Burpees over Line last 9 burpees are Syncro for both

2 Rounds 10 syncro DB Snatches 24 WB 2 Rounds 10 syncro DB Snatches 24 Box Jumps and Over (step down) 2 Rounds 5 syncro DB Snatches 12 syncro DB Box Step ups 2 Rounds 5 syncro DB Snatches 42 meters walking lunges with DB in overhead position At 18’ – 21 minutes Max distance on rower within 3 minutes

For Time Time cap of 13 Minutes 3 Rounds of: • 20 Dumbbell Push Press • 20 Box Jump Over* - Into - 2 Rounds of: • 15 Dumbbell Front Squat • 15/12 Cal Row - Into - 1 Round of: • 10 Dumbbell Devil’s Press • 100 Double Under* ------------------------------------ Category & Gender (M/F) weights and movement variations Elite: 22.5/15kg Dumbbells. 30/24 Inch (76/61 cm) Box. Advanced: 20/12,5 kg Dumbbells. 24/20 Inch (61/51 cm) Box Scaled: 15/10 kg Dumbbells. 24/20 (61/51 cm) Box – Step Over allowed. 200 Single Under (No double under allowed) Master 35+: 20/12,5 kg Dumbbells. 24/20 Inch (61/51 cm) Box Master 40+: 20kg Dumbbells. 24 Inch (61 cm) Box

Test 2 on a rolling clock of 12 minutes Part A: AMRAP 7min 4 Bar Muscle Ups 8 Power Snatch 12 Toes To Bars Part B:  Time Cap 5 mins Establish 1 Rep Max Snatch --------------------------------- Category weights (M/F) and movement variations for Part A: Elite: 60/40kg Advanced: Bar Muscle Ups/Chest-to-bar (Female Only), 45/30Kg Scaled: Burpee to +15cm target, knees to chest, 35/25kg Masters 35+: Bar Muscle Ups/Chest to Bar (Female Only), 45/30kg Masters 40+: Chest to Bar, 45kg