EVENT 3 EMC ELITE 35-49

FOR MAX LOAD:
COMPLETE X ROPE CLIMBS
1 REP MAX SNATCH

*TIEBREAK IS TIME TO COMPLETE THE ROPE CLIMBS

35-39 MEN: 5 LEGLESS + 5 ROPE CLIMBS
35-39 WOMEN: 3 LEGLESS + 5 ROPE CLIMBS

40-44 MEN: 4 LEGLESS + 6 ROPE CLIMBS
40-44 WOMEN: 2 LEGLESS + 6 ROPE CLIMBS

45-49 MEN: 3 LEGLESS + 7 ROPE CLIMBS
45-49 WOMEN: 1 LEGLESS + 7 ROPE CLIMBS

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EVENT 3 EMC ELITE 50+ & EMC INTER

FOR MAX LOAD:

COMPLETE 8/6 ROPE CLIMBS

1 REP MAX SNATCH

*TIEBREAK IS TIME TO COMPLETE THE ROPE CLIMBS

TIME CAP 7min

WORKOUT STANDARDS

SEATED LEGLESS ROPE CLIMB
- Start seated on the ground.
- Climb the rope without using legs and touch the designated height.

ROPE CLIMB
- Start from the ground.
- Climb the rope and touch the designated height.

BARBELL SNATCH + POWER SNATCH
- Bar starts on the ground.
- In one motion, bar is lifted overhead, ending with arms, knees and hips fully extended.
- For Power Snatch, catch the bar above a parallel squat.

EVENT 1 RX & EMC

FOR TIME:
15 WALL BALLS 9/6kg
15 CHEST TO BAR PULL UPS
5 BURPEE BROAD JUMPS

15 WALL BALLS 9/6kg
15 CHEST TO BAR PULL UPS
10 BURPEE BROAD JUMPS

15 WALL BALLS 9/6kg
15 CHEST TO BAR PULL UPS
15 BURPEE BROAD JUMPS

15 WALL BALLS 9/6kg
15 CHEST TO BAR PULL UPS
20 BURPEE BROAD JUMPS

TC: 09.00

EMC ELITE 50+ & EMC INTERMEDIATE DO PULL UPS INSTEAD OF C2B

WORKOUT STANDARDS

WALL BALLS
- Begin with a full squat, hip crease below knee level.
- Hit the designated target on the wall with the ball at the specified height.
- Catch the ball on the descent and immediately proceed into the next squat.

CHEST TO BAR + SYNC
- Start from a full hang, arms fully extended.
- Touch the chest to the bar for each repetition.
- For synchronized, both athletes must touch the bar at the same time.

BURPEE BROAD JUMPS
- Start from a standing position, drop to the ground with both chest and thighs touching. Hands behind the line and feet clearly over the line on landing.
- Jump forward in a broad leap.
- Finish in a standing position clearly over the line.

EVENT 2 RX & EMC

FOR TIME:
100 DOUBLE UNDERS
SKI 40/30 CALS
100 DOUBLE UNDERS
ROW 40/30 CALS
100 DOUBLE UNDERS
BIKE 40/30 CALS

TC: 09.00

EMC ELITE 50+ & EMC INTERMEDIATE DO 50 DU

WORKOUT STANDARDS

DOUBLE UNDERS
- The rope must pass under the feet twice for one jump.

EVENT 4 RX

3 ROUNDS FOR TIME:
21 TTB
15 STRICT HSPU
9 FRONT SQUATS 100/65KG

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EVENT 4  EMC ELITE 35-49

3 ROUNDS FOR TIME:
21 TTB
15 HSPU
9 FRONT SQUATS 80/55KG

-------------------------------------

EVENT 4 EMC ELITE 50+ & EMC INTER

3 ROUNDS FOR TIME:
15 TTB
12 HSPU
9 FRONT SQUATS 70/45KG

TC: 10.00

WORKOUT STANDARDS

TOES TO BAR
- Start from a full hang, arms fully extended.
- Touch both feet to the bar at the same time.

HSPU + STRICT
- Start in a handstand position against the wall.
- Lower head to the ground and press back up to a fully locked out handstand.
- For strict, no kipping or hip momentum allowed.

BARBELL FRONT SQUATS
- Start with the barbell in a front rack position.
- Complete a full squat with the hip crease below knee level.

EVENT 5 RX & EMC

FOR TIME:
10-20-30 REPS OF
DB HANG SNATCH 30/22.5KG
DB BOX STEP OVERS 30/22.5KG TO 50CM

TC: 10.00

EMC ELITE 35-49 USE 22.5KG/15KG DB ON STEPOVERS

EMC ELITE 50+ & EMC INTER USE 22,5KG/15KG ON DB SNATCH AND BOX STEP OVERS

WORKOUT STANDARDS

DB HANG SNATCH + SYNC
- Begin with the dumbbell in a "hang" position, low hang is allowed. 
- Lift the dumbbell overhead in one motion, finishing with arm fully extended.
- For synchronized, both athletes need to be in the top/finish position at the same time.

DB BOX STEP OVERS + STEP UP
- Holding dumbbells in a Goblet position, step up onto the box and over to the other side.
- Both feet must touch the top of the box at the same time before descending.

RX 

For time: 

9 RING MUSCLE UPS

6M HSW

9 CLEAN AND JERKS 70/45

6M HSW

6 RING MUSCLE UPS

6M HSW

6 CLEAN AND JERKS

6M HSW

3 RING MUSCLE UPS

6M HSW

3 CLEAN AND JERKS

Time cap: 7 min

MASTERS ELITE 35-39, 40-44, 45-49

For time:

9 BAR MUSCLE UPS

6M HSW

9 CLEAN AND JERKS 60/40

6M HSW

6 BAR MUSCLE UPS

6M HSW

6 CLEAN AND JERKS

6M HSW

3 BAR MUSCLE UPS

6M HSW

3 CLEAN AND JERKS

Time cap: 7 min 

MASTERS ELITE 50+, INTERMEDIATE 35-39, 40-44, 45-49

For time: 

6 BAR MUSCLE UPS

6M HSW

9 CLEAN AND JERKS 60/40

4 BAR MUSCLE UPS

6M HSW

6 CLEAN AND JERKS

2 BAR MUSCLE UPS

6M HSW

3 CLEAN AND JERKS

Time cap: 7 min

EVENT 3 RX  

FOR TIME:
3 SEATED LEGLESS ROPE CLIMBS
1 SNATCH + 1 HANG SNATCH + 1 OVERHEAD SQUATS
2 SEATED LEGLESS ROPE CLIMBS
2 SNATCH + 2 HANG SNATCH + 2 OVERHEAD SQUATS
1 SEATED LEGLESS ROPE CLIMBS
3 SNATCH + 3 HANG SNATCH + 3 OVERHEAD SQUATS

80/55KG

TC: 06.00

MALE ATHLETES: COMPLETE AS ABOVE
FEMALE ATHLETES: Only the first rep of each set of rope climbs starts from a seated position

WORKOUT STANDARDS

SEATED LEGLESS ROPE CLIMB
- Start seated on the ground.
- Climb the rope without using legs and touch the designated height.

BARBELL SNATCH + POWER SNATCH
- Bar starts on the ground.
- In one motion, bar is lifted overhead, ending with arms, knees and hips fully extended.
- For Power Snatch, catch the bar above a parallel squat.

BARBELL HANG SNATCH
- Bar starts from a "hang" position, low hang is allowed.
- Bar is lifted overhead in one motion, ending with arms, knees and hips fully extended.

BARBELL OVERHEAD SQUATS
- Begin with the barbell overhead, arms fully extended.
- Complete a full squat with the hip crease below knee level while maintaining the bar overhead.

EVENT 1 INTERMEDIATE TEAMS

5 ROUNDS OF:

8 SYNC TTB

10 FRONT SQUATS 50/35KG

-THEN-

5 ROUNDS OF:

8 SYNC PULL UPS

10 SHOULDER TO OVERHEAD 50/35KG

ONLY ONE ATHLETE DOES THE BARBELL MOVEMENT EACH ROUND

Time cap 12min

WORKOUT STANDARDS

TOES TO BAR
- Start from a full hang, arms fully extended.
- Touch both feet to the bar at the same time.

BARBELL FRONT SQUATS
- Start with the barbell in a front rack position.
- Complete a full squat with the hip crease below knee level.

PULL UPS + SYNC
- Begin from a full hang, arms fully extended.
- Chin must pass above the bar.
- For synchronized, both athletes must have their chin pass above the bar at the same time.

SHOULDER TO OVERHEAD
- Bar starts from the shoulders.
- Press, push press, push jerk or split jerk the bar to an overhead position with arms fully extended.

EVENT 2 INTERMEDIATE TEAMS

FOR TIME:

75 DOUBLE UNDERS EACH

SKI ERG 40 CALS

40 SYNC HANG DB SNATCH 22.5/15KG

75 DOUBLE UNDERS EACH

ROW ERG 40 CALS

30 SYNC HANG DB SNATCH 22.5/15KG

75 DOUBLE UNDERS EACH

BIKE ERG 40 CALS

20 SYNC HANG DB SNATCH 22.5/15KG

ONE ATHLETE IS DOING THEIR DU'S WHILST THE OTHER IS ACCUMULATING CALORIES

Time cap 13min

WORKOUT STANDARDS

DOUBLE UNDERS
- The rope must pass under the feet twice for one jump.

DB HANG SNATCH + SYNC
- Begin with the dumbbell in a "hang" position, low hang is allowed. 
- Lift the dumbbell overhead in one motion, finishing with arm fully extended.
- For synchronized, both athletes need to be in the top/finish position at the same time.

EVENT 3 INTERMEDIATE TEAMS

FOR MAX LOAD:
30 SYNC BAR FACING BURPEES
1 REP MAX HANG CLEAN

BURPEES = TIEBREAKER

TIMECAP 7min

WORKOUT STANDARDS

BURPEE OVER BAR + SYNC
- Start with a burpee, chest and thighs touching the ground.
- Jump over the barbell laterally using a jumping movement not stepping.
For synchronized, both athletes must be in the button position at the same time.

BARBELL HANG CLEAN
- Bar starts from a "hang" position, low hang is allowed.
- Clean the bar to the shoulders in one motion.

For time:

12 Bar MU (Split anyhow)

12 Sync Box Clear Overs (50 cm)

16 HSPU (Split anyhow)

12 Sync Power Snatch (60/40kg)

16 HSPU (Split anyhow)

12 Sync Box Clear Overs (50 cm)

6 Sync Bar MU

Time cap: 7 min

EVENT 1 SCALED TEAMS

2 ROUNDS FOR TIME:
24 CAL SKI
24 TOES TO RINGS
12 FRONT SQUATS
---THEN---
2 ROUNDS FOR TIME
24 CAL SKI
12 TOES TO BAR
6 SHOULDER TO OVERHEAD

50/35kg

Time Cap 10min

WORKOUT STANDARDS

TOES TO RING
- Start from a full hang on the rings, arms fully extended.
- Touch both feet to the rings at the same time.

BARBELL FRONT SQUATS
- Start with the barbell in a front rack position.
- Complete a full squat with the hip crease below knee level.

TOES TO BAR
- Start from a full hang, arms fully extended.
- Touch both feet to the bar at the same time.

SHOULDER TO OVERHEAD
- Bar starts from the shoulders.
- Press, push press, push jerk or split jerk the bar to an overhead position with arms fully extended.

EVENT 2 SCALED TEAMS

10 SYNC DB BOX STEP UPS
10 SYNC SINGLE ARM GTOH
10 SYNC DB BOX STEP UPS 
20 SYNC SINGLE ARM GTOH
10 SYNC DB BOX STEP UPS
30 SYNC SINGLE ARM GTOH

AMRAP BIKE ERG CALORIES UNTIL 10:00

DB 22.5/15kg

Time Cap 10min

WORKOUT STANDARDS

DB BOX STEP OVERS + STEP UP
- Holding dumbbells in a Goblet position, step up onto the box and over to the other side.
- Both feet must touch the top of the box at the same time before descending.

DB SINGLE ARM GTOH (Ground To Overhead)
- Start with the dumbbell on the ground.
- Lift the dumbbell overhead in any way you want Clean & Jerk or Snatch , ending with your arm, hips and knees fully extended.

EVENT 3 SCALED TEAMS

FOR MAX LOAD:
30 SYNC BAR FACING BURPEES
1 REP MAX HANG CLEAN

BURPEES = TIEBREAK

TIMECAP 7min

WORKOUT STANDARDS

BURPEE OVER BAR + SYNC
- Start with a burpee, chest and thighs touching the ground.
- Jump over the barbell laterally using a jumping movement not stepping.
- For synchronized, both athletes must be in the button position at the same time.

BARBELL HANG CLEAN
- Bar starts from a "hang" position, low hang is allowed.
- Clean the bar to the shoulders in one motion.

FOR TIME:

7-9-11

HSPU (split anyhow)

Sync Pull ups

Partner deadlifts

Then

Sync lunge to the finish line

Time cap: 7 min

EVENT 1 INTERMEDIATE INDY & TEENS

2 ROUNDS FOR TIME:
24 CAL SKI
12 TTB
6 POWER SNATCH 50/35KG
---THEN---
2 ROUNDS FOR TIME:
24 CAL SKI
12 PULL UPS
6 POWER SNATCH 50/35KG

TC: 10.00

TEENS 14-15 40/25KG 

TEENS 16-17 45/30

WORKOUT STANDARDS

TOES TO BAR
- Start from a full hang, arms fully extended.
- Touch both feet to the bar at the same time.

BARBELL SNATCH + POWER SNATCH
- Bar starts on the ground.
- In one motion, bar is lifted overhead, ending with arms, knees and hips fully extended.
- For Power Snatch, catch the bar above a parallel squat.

PULL UPS + SYNC
- Begin from a full hang, arms fully extended.
- Chin must pass above the bar.
- For synchronized, both athletes must have their chin pass above the bar at the same time.

EVENT 2 INTERMEDIATE INDY & TEENS

10 BOX STEP OVERS 24/16KG KB
10 DUAL DB THRUSTERS 22,5/15
10 BOX STEP OVERS 24/16KG KB
20 DUAL DB SHOULDER TO OVERHEAD 22,5/15
10 BOX STEP OVERS 24/16KG KB
30 DUAL DB FRONT SQUATS 22,5/15
AMRAP CALORIES UNTIL 10:00

TEENS 14-15 USE DUAL 15/10KG 

TEEN 16-17 USE DUAL 22,5/15KG

WORKOUT STANDARDS

DB BOX STEP OVERS + STEP UP
- Holding dumbbells in a Goblet position, step up onto the box and over to the other side.
- Both feet must touch the top of the box at the same time before descending.

DUAL DB THRUSTERS
- Begin holding two dumbbells at shoulder height.
- Complete a full squat, then press the dumbbells overhead as you stand.

DUAL DB SHOULDER TO OVERHEAD
- Start with two dumbbells at shoulder height.
- Press, push press, or jerk the dumbbells to an overhead position.

DUAL DB FRONT SQUATS
- Begin holding two dumbbells in the front rack position.
- Complete a full squat with the hip crease below knee level.

EVENT 3 INTERMEDIATE INDY & TEENS

FOR MAX LOAD:
30 BAR FACING BURPEES
1 REP MAX HANG CLEAN

BURPEES = TIEBREAK

Time Cap 7min

WORKOUT STANDARDS

BARBELL HANG CLEAN
- Bar starts from a "hang" position, low hang is allowed.
- Clean the bar to the shoulders in one motion.

For time:

4 BAR MUSCLE UPS

6M HSW

12 BOX CLEAR OVERS

12 DEADLIFTS 100/65

4 BAR MUSCLE UPS

6M HSW

9 BOX CLEAR OVERS

9 DEADLIFTS 100/65

4 BAR MUSCLE UPS

6M HSW

6 BOX CLEAR OVERS

6 DEADLIFTS 100/65

Time cap: 7 min

Teens 16-17 Same weight as Individual

Teens 14-15 80/55kg