3 rounds of:

4 minutes ON - 1 minute OFF

Max calories on the bike:  
100m swim Athlete A, while Athlete B is on the bike
50m swim Athlete B, while Athlete A is on the bike
 
Athletes have to finish the 150m swin in the 4 minutes, otherwise their score for that interval is 0.

NOTE: the last interval will be 5 minutes ON

Score: For calories (total of all three intervals)

Tiebreak total time for all swim parts

Points: 100

Example: Interval 1 was 1:30 for 150m, interval 2 was 1:45 for 150m, interval 3 was 1:55 for 150m; tiebreak is then 5:10.

Trail run in the Swiss Alps.

Score: For time

Point: 100

Part A: 16 min to complete

1 „Buy in“ round
9 Squat cleans Athlete A / 20/15 Cal Skierg Athlete B
9 Squat cleans Athlete B / 20/15 Cal Skierg Athlete A

1 “Buy in” round
6 Squat cleans Athlete A / 15/10 Cal Skierg Athlete B
6 Squat cleans Athlete B / 15/10 Cal Skierg Athlete A

1 “Buy in” round
3 Squat cleans Athlete A / 10/5 Cal Skierg Athlete B
3 Squat cleans Athlete A / 10/5 Cal Skierg Athlete B

The “Buy in” round :
12 burpees over low rack bar
9 synchro box jump over
6 synchro single dumbbell hang squat clean

Elite weights:
Male: 110/120/130 & 30kg DB
Female: 70/80/90 & 22,5kg DB

Masters+40 weights:
Male 80/90/100 & 22,5kg DB
Female 60/65/70 & 15kg DB

Score Part A: For time

Points: 100

Part B: 3 min

Max rep cord ladder, while partner is doing burpees over low rack bar

Score Part B: For reps
Tiebreak total burpees over low rack bar

Points: 50

This workout is performed individually.
Part A: 1 minute to complete

Max rep double-unders

Male min. 20 reps / Female min. 15 reps

Score Part A: For reps

Points: 50

This workout is performed individually.

Part B: Every 3 seconds for 2:30 min (50 intervals)

1 Overhead squat

Elite weights: 
Male: 50kg
Female: 35kg

Masters+40 weights: 
Male: 40kg
Female: 30kg

Score Part B: For reps
Tiebreak total double-unders completed in Part A

Points: 100

Teams will race against each other head-to-head in a 3-round bracketed tournament.

Teams will race against each other in heats of 5. The first round will have 8 heats, with the top 2 finishers from each heat moving on to the next round.

The second round will have 4 heats of 4 teams, with the winner of each heat moving on to the final.

Four teams will race in the final round.

Places 1-4 will be awarded to the teams in the final round, ranked by their finishing order. Places 5-16 will be awarded to the athletes from the second round, based on their times. Places 17 on will be awarded to the remaining athletes based on their times to complete the course in the first round.

Masters+40 will race against each other in 1 round only and will be awarded points based on their finish in that round.

Points: 100

10 minutes to complete

10 rounds
3 synchro bar muscle ups
4 sandbag cleans + sandbag carry around chess piece

Elite weights:
Male: 65kg
Female: 45kg

Masters+40 weights:
Male: 45kg
Female: 30kg

Score: For time

Points: 100

Part A: 8 minutes to complete

3 lanes handstand walk (obstacle) per athlete

Then:
12-9-6
Synchro power snatch
Ring muscle-up (at least 2 muscle ups per person)

1 lane handstand walk (obstacle) per athlete

Elite weights:
Male: 60kg
Female: 40kg

Masters+40 weights:
Male: 50kg snatch
Female: 35kg snatch

Score Part A: For time

Tiebreak time after finishing the last 6 ring muscle-up

Points: 100

Part A: 8 minutes to complete

3 lanes handstand walk (obstacle) per athlete

Then:
12-9-6
Synchro power snatch
Ring muscle-up (at least 2 muscle ups per person)

1 lane handstand walk (obstacle) per athlete

Elite weights:
Male: 60kg
Female: 40kg

Masters+40 weights:
Male: 50kg snatch
Female: 35kg snatch

Score Part A: For time

Tiebreak time after finishing the last 6 ring muscle-up

Points: 100

Part B: 8 minutes to complete

30 synchro chest-to-bar pull-ups
1 lane synchro dumbbell overhead walking lunges
20 synchro deadlifts  
1 lane synchro dumbbell overhead walking lunges
10 deficit handstand push-ups
1 lane synchro dumbbell overhead walking lunges

Elite weights:
Male: 120kg deadlift / 30kg dumbbell
Female: 90kg deadlift / 22.5kg dumbbell

Masters+40 weights:
Male: 100kg deadlift / 22.5kg dumbbell
Female: 70kg deadlift /15kg dumbbell

Score Part B: For time
Tiebreak time after finishing second overhead walking lunges

Points: 100

Part B: 8 minutes to complete

30 synchro chest-to-bar pull-ups
1 lane synchro dumbbell overhead walking lunges
20 synchro deadlifts  
1 lane synchro dumbbell overhead walking lunges
10 deficit handstand push-ups
1 lane synchro dumbbell overhead walking lunges

Elite weights:
Male: 120kg deadlift / 30kg dumbbell
Female: 90kg deadlift / 22.5kg dumbbell

Masters+40 weights:
Male: 100kg deadlift / 22.5kg dumbbell
Female: 70kg deadlift /15kg dumbbell

Score Part B: For time
Tiebreak time after finishing second overhead walking lunges

Points: 100